It’s a common biological fact that the spinal cord we hold the responsibility of keeping together the body and is the main assistant to the movement of our bodies. Thus, making our back as we are strengthening the torso and hold the body upright. With the onslaught of technology, we have been accustomed to the daily routine lifestyle. We are a generation of people complaining of lower back problems, neck stiffness, and tightness in the upper back muscles. This movement reduces the stiffness of our body that produce these muscles.
Practicing combine periodic breaks in your inactiveness, move around the room or take a flight of stairs. Gentle stretching is a quick and easy solution to loosen your body thus, reducing stress and tension that has built-up. Everyday you can practice 10 minutes of gentle yoga stretches and asanas regularly paired with proper breathing, to improve your lower back problems. pain management through Yoga and Meditation is a prudent approach to keep your back strong and fit.
Simple warm-up and stretching exercises along with a powerful yoga practices increase flexibility. The combination of awareness and flexibility is the key to holistic health.
1) Head & Neck Stretch: –
Begin by inhaling the tender; Now slowly drop your head toward your left shoulder (without shrug). Exhale, bring your head back to center. Repeat the same on the right side and back to the center when you exhale.
Inhale, tilt the head back without moving the shoulder or body. Move up after titling backwards, staring at the ceiling. Exhale, bring your head down and tuck your chin into the throat cavity. Inhale, returning to the center.
Inhaling, turn your head to look toward the right side. Exhale, come to the center. Repeat the same for your left side.
2) Stretch Shoulder: –
Start by keeping your arms at your side. Inhaling, trying to shrug toward your ears and form a “cup” with your shoulder. Now exhale, relax your shoulders.
With the starting position keeping your hand in hand, shoulder rotation practices; both at once or do it individually.
3) Bhujangasana or Cobra Pose: –
This asana helps strengthen your lower back muscles.
4) Adhomukha Shavanasana or Downward Dog Pose: –
Facing downward dog pose is Asana famous building our abdominal muscle strength necessary to support the lower back. This asana offers an opportunity to reverse the gravitational force that usually act on the spine. The hip joint to flex and fold bring abdominal viscera closer to the spine and thereby strengthen them together. It is also refreshing your nervous system.
5) Naukasana or Boat Pose: –
abdominal crunch within easy reach of certain postures are the best benefits it provides. But as also build our core strength and thus the health benefits of the area of the lower spine us. In addition, it helps to curb the excessive accumulation of fat around the abdominal area.
6) Ushtrasana or Camel Pose: –
Camel pose helps in alleviating lower back pain and also gently open the upper chest area. People with drooping shoulders and hunch back will gain from this asana. The whole spine is pulled, releasing the tension from your lower back and tone up your spine.
7) Marjariasana or Cat Pose: –
Cat pose is Asana effective to get rid of fatigue and relief from chronic back pain. This effectively opened the upper and lower back muscles. It brings flexibility, massage the digestive organs thus improving digestion. Cat pose also relaxes your mind and tone your abdominal region.
8) Trikonasana or Triangle Pose: –
Trikonasana can easily be incorporated into your daily routine, thus offering relief from lower back pain.
9) Legs-Up-The-Wall Pose: –
This pose is providing much-needed support for the coccyx and in the process cushion lower back muscles. At the end of the training session or after a stressful day with swollen feet and ankles tired, it was a call to lay on her back with her feet at 90 degrees with the support of the walls, this offers quick relief from all tensions. It recirculates the blood stream, thus helping in reducing lower back pain and minimize the symptoms of sciatica.
10) Shavasana: –
Ending each session with a yoga or stretching ideally Shavasana suggested by the Yoga Sutras. Corpse posture is also known as guided relaxation helps to provide adequate rest and unwinding to each and every cell of your body.
So, take a break from your inactiveness, stretch a little and practice yoga every day to bid goodbye to lower back pain and back pain.