Have Lower Back Pain? Know The Reasons And Prevent It !By
Suffering from back pain and don’t understand why?
Muscular pain and stiffness in the back is usually caused by bad posture and a lack of strength resulting from an inactive lifestyle. An article published by ABC News reported that 70 to 85% of the population is affected by at least one bout of lower back pain in their lifetime. This number, in turn, results in almost $34 million indirectly related medical costs.
One of the most effective cures of back pain is the regular practice of yoga. In addition to fostering healthy habits, yoga exercises strengthen your lower back and provide relief from muscle soreness and lower back pain.
Yoga for lower back pain relief
A report titled “Systematic Review and meta-analysis of Yoga for low back pain” published in the Clinical Journal of Pain stated that among a sample size of 967 patients experiencing chronic low back pain or sciatica, strong evidence of the short-term effectiveness of yoga for lower back pain and moderate evidence of the long-term effectiveness of the same was discovered.
Yoga requires the mindful performance of a set of exercises, each movement coordinated with a particular course of breathing. This type of controlled order helps to actively stretch and work each part of the body and especially lower back.
As agreed upon by most patients, lower back pain renders the muscles extremely sensitive, and even a little bit of aggravation can intensify the pain several fold. Yoga exercises for lower back should involve planned and structured movements that are gentle yet effective.
The stretches in a yoga routine start out lightly and deepen as the body gets warmer over the course of the session. Yoga exercises for lower back pain helps to correctly as well as thoroughly treat each and every muscle group with just the right amount of strain.
Reasons of lower back pain
- Inactive lifestyle
Most patients affected with lower back pain are involved in desk jobs and are required to keep sitting in one place for long stretches of time. This leads to the tightening of the entire trunk of the body, which includes the back, the muscles in the stomach as well as the obliques.
Much of the pain results from inactivity, as the muscles get atrophied and weaken with time.
Poor posture can cause the development of lower back pain even in people with the most active lifestyles. Hunching at the shoulders or constantly protruding the pelvis forward results in an unnatural twisting of the entire core which includes the upper and lower back as well as the abs.
The posture that you hold becomes a long-term habit and affects other areas of your body as well. The body maintains your posture even during exercise, which can result in the working of the wrong muscle and ultimately its damage. Yoga poses for the Lower back pain or exercises for lower back pain can help a lot to improve bad sitting posture.
- Wrong form of exercise
If you are somebody who is a fairly active person and hits the gym regularly, then back pain can come as a surprise.
What you need to be looking out for is whether you are performing the exercises according to the directions of the instructor. Exercising with machines and heavy weights can often cause lower back pain due to incorrect form.
Yoga poses or exercises for the lower back
Yoga poses to strengthen the lower back as well as alleviate a variety of other physical issues. Listed below is a compilation of a few simple yoga exercises for getting relief from lower back pain.
- Downward facing dog
This is a basic yoga pose that targets several muscle groups at the same time. The posture resembles that of a dog with the legs outstretched and head held loose, thus the name.
Also called the “down dog” position, the major areas affected by this exercise are the hamstrings, calf muscles, upper and lower back, shoulders and arms. It is a useful asana to perform at the beginning of your routine as well as the end of the cool down stretch session.
The downward facing dog exercise also has several variations, and each one affects a different kind of stress in the body. Beginners are usually advised to start off with the simple stretch and keep advancing as their flexibility increases. This yoga pose helps a lot to reduce lower back pain, provided done correctly.
- Cat-cow position
As the name suggests, this asana mimics the stretching actions of the animals and is supposed to be done on all fours, i.e., you are required to be on your hands and knees.
The cat-cow is a dynamic move that targets the entire lower back area as well as the shoulders. It is also useful for slowly loosening the hip joint which is especially useful for beginners suffering from a lot of body stiffness.
The cat-cow can be done at your leisure, even without indulging in a full-fledged yoga session. There is slight caution for people with sensitive wrists, knee injuries or surgery as the movement involves adjusting the entire weight of the body on the knees and wrists.
- Bow pose
One of the best yoga exercises for lower back pain, this pose is slightly on the more advanced region of the spectrum. Nevertheless, one can start off with a small stretch and slowly work toward the complete posture.
The asana involves adjusting one’s body in the figure of a bow with the hands holding the ankles over the back. This pose stretches the entire abdomen area, the front of the thighs, the shoulder blades and the entire spinal region.
The bow pose helps to stretch out the chest and the shoulders, which helps in undoing the negative effects of hunching forward and thus improve posture. In addition to working the back area, it is also effective for reducing fat around the belly.
- Child’s pose
A complement to the bow, the child’s pose is a deep and effective stretch to counter the strain in the shoulders and back. This is a fairly easy movement and yet an effective posture for yogis at all levels.
The asana involves sitting on the thighs and stretching out the hands in front on the floor while keeping the forehead touching the ground. It is thus evident how the posture helps in stretching the back right from the shoulders down through the lower back.
- Plough pose
This, again, is a rather advanced pose, and yogis are advised to start off at a lower flexibility level. The plough pose involves the lower body rolling over the shoulders and head by forming an arch while the hands lie straight on the ground.
This asana is great for the lower and upper back, as well as the shoulders. The entire spinal region is stretched out, relieving any kind of tension and knots that might have been causing distress.
Knowing the causes and reasons of lower back pain, we should ensure to take care of our body by avoiding the reasons that lead to the pain. Also, every individual should start practicing yoga for lower back pain relief in order to keep himself fit and healthy.