Yoga to strengthen lower back and prevents lower back pain | fitROSKY

 

Weak core and pelvis muscles can lead to back pain which can easily disturb your lifestyle because lower back used to stabilize your upper body and help lift heavy things. 

Anatomy of lower back 

The lower back contains lumbar spine, which is formed by muscles, vertebral bones, discs, nerves and blood vessels. Lower back lies between your lowest rib and the upper part of the buttock (L1 to L5). it has natural inward curve. The main function of lower is to support and stabilize the upper body, including the head and neck, allows truncal movements, protect the spinal cord and also control the leg movements. 

Lower back has two facet joint which allows bending and twisting of lower back. These joint bears stress and weight which make them vulnerable to injury. These joints highly contains spinal nerves which makes them very sensitive to developing pain which you may usually feels in the lower back and/or leg. 

Pain develops by degeneration or injury of facet joints can be avoid by living healthy lifestyle and avoiding risky activities. 

What can cause lower back pain

According to a meta-analysis study the prevalence of lower back pain in India is high among females, the rural population, and among elementary workers. 

There are numbers of cause of back pain and it can be classified in to two groups as Specific and nonspecific back pain cause 

Specific back pain caused by:

• Cancer
• Infection
• Spinal stenosis
• Compression fractures
• Spondylolisthesis
• Infection

Non-specific back pain caused by:

• Degenerative changes
• Muscles spasm
• Muscles strains
• Nerve injuries

So, if your lower back get hurts then you are not able to lift heavy weight, can't do daily life activities, can generate anxiety of movement, and so on. but there are many ways to strengthen your lower back but yoga is one of the best way to strengthen your lower back. 

Also read: Yoga for lower back pain

Here, are some of the best yoga poses which will definitely help you to strengthen your lower back and prevent lower back pain: 

1. Cat-cow Pose (Chakravakasana)

Cat-cow pose allows to stretch your lower back muscles and mobilize the spine, which strengthen your lower back and also your neck. 

Muscles targets:

• Erector spinae
• Rectus abdominis
• Triceps
• Serratus anterior
• Gluteus maximus 

How to do cat-cow pose

• Sit on your palm and on knees. 
• Place your both palm underneath the shoulder and knee under the hip.
• Start breath in as you look up and let your abdomen go down toward the floor and when you breath out as you look down and let your back go upwards. 
• Continue the movements with 5-6 reps.
  

Also read: Yoga to strengthen core

2. Downward facing dog (Adho mukho svanasana)

This yoga pose prevents and relieve lower back pain and sciatica. it also helps to stretch out your body and strengthen your lower back as well.

Muscles targets:

• Gluteus maximus
• Deltoid
• Hamstrings
• Triceps 
• Quadriceps  

How to do downward facing dog pose

• First begin with plank position 
• Breath in and pull your abdomen in and lift your hip upward direction 
• Now gradually bring your feet closer to your hand and keep some distance between your feet and hands. Gradually take your head deep down with shoulder. 
• Hold the position for a while.

 Also read:Morning yoga to boost your energy

3. Bridge pose (Setu Bandha Sarvangasana)

It helps to stretch out your thighs, lower back, chest, shoulder and buttocks. It helps to improve your posture, strengthen lower back, thigh, buttock and shoulder and relieve low back pain.

Muscles targets:

• Quadriceps
• Rectus abdominis
• Pectoralis major
• Deltoids
• Biceps
• Serratus anterior
• Hamstring
• Gluteus maximus 
• Rectus femoris

How to do bridge pose

• First lay down on your back, fold your knees and keep your feet 10-12 inches away your pelvis. 
• Ankles should be placed directly under the knees. 
• keep your arms close to the body with palm facing down. 
• Now gradually inhale and slowly lift your lower and middle back in upward direction, gently roll the shoulder. 
• Touch the chest to the chin without bringing chin to your chest. put your weight on shoulder for support and make a balance. 
• Hold the position for one or two minutes 

Also read: Yoga to calm your mind

4. Forward bend pose (Uttanasana)

Uttanasana helps to stretch out your thighs, lower back muscles, neck and improve blood circulation. 

Muscles targets:

• Thoracolumbar fascia
• Erector spinae muscles
• Glutes
• Hamstrings 
• Calves
• Lumbar spine  

How to do forward bending pose

• Stand straight and maintain some gap between your legs, relax your knees and gradually bend to forward from waist. 
• Allow your arms, head and neck to be a very heavy. 
• Release the tension to your lower back. 
• Now hold this position for one min.

 Also read: 5 best yoga poses for Insomnia

5. Extended triangle pose (Trikonasana)

This yoga pose helps to stretch out  and strengthen your lower back, hips, groin which may efficiently prevent and relieve lower back pain, sciatica and neck pain. 

Muscles targets:

• Hamstrings
• Quadriceps
• Gluteus maximus
• Gluteus medius
• Internal oblique
• Latissimus dorsi 

How to do extended triangle pose

• Keep stand straight and make sure the distance between your legs should be of 3-4ft 
• Turn your leg to 90° and the second feet to 15° and  make the perfect balance. 
• Now breath in and out gradually at the same time slowly start bending with the straight waist towards the floor and lift up your right hand and left hand to downward direction. 
• Stretch out your body as much you can do and keep your hand in straight position. 
• Breath in and come up to the normal standing position and repeat the same.

Also read: Anti-aging yoga poses