The lower back is one of the most sensitive parts of our body which directly gets affected by a sedentary lifestyle (9-5 desk work) and by both mental and physical stress and tension. Here are 5 very simple exercises to not only tackle lower back pain but also prevent any similar issues in the future.
Sphinx Pose (Salamba Bhujangasana)
Additional Benefits: This pose helps in enhancing the natural curve of the lower back. It tones the spine, the neck muscles, and abs to some extent.
- Lie down on your stomach with feet hip-width apart.
- Elevate your upper body slightly and rest your elbows and forearms, aligning with your raised shoulders. Your palms must be flat face-down on the ground. Look straight ahead, or close your eyes. But do not raise your head beyond that.
- Hold this pose for a couple of minutes and breathe calmly.
- If you feel too much of pressure on your back, move your elbows a little forward and rest on your hips, thighs, elbows, and forearms.
Also read: Yoga Exercises You Must Do Daily
Cat Pose (Marjaryasana) And Cow Pose (Bitilasana)
Additional Benefits: These yoga poses, when practiced in combination, expand and contract the spine and the back muscles in the best manner. This gives flexibility to your shoulders, back and waist, and strengthens the Kegel muscles that contract during orgasm, hence, helps in better orgasm.
- Be on your hands and knees in a tabletop position. Make sure your thighs are at right angle to your hips, and your wrists, elbows, and shoulders are in a line and perpendicular to the floor. Place your hands flat on the floor.
- As you exhale, arch your back upward. Do not move your limbs. Simultaneously, drop your chin to your chest. Do not force this action.
- Pair this with Cow Pose – while you exhale, arch your back down and lift your chin upward. Try to look at the ceiling but do not strain your neck.
Repeat this 5 to 6 times.
Downward Dog Pose (Adho Mukha Svanasana)
Additional Benefits: Tones the core and waist, gives a good stretch and flexibility to the muscles of the limbs, and stretches the spine and strengthens the back.
- Start with the tabletop pose. Hands should be shoulder-width apart and the knees aligned with your hands.
- Tuck in your toes.
- By pressing your hands on the floor, unfold your knees and straighten your legs, lifting your hips upward.
- Look through space in between your knees and relax.
Hold this pose for 4 to 5 deep breaths.
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Reclined Supine Twist
Additional Benefits: This exercise gives a gentle but proper twist to your spine, relieving tension from the entire back (and also neck).
- Lie down straight on your back.
- Place your arms on the ground, perpendicular to your torso, on either side. You can place a small pillow under your neck.
- Raise your legs, folded at knees. Align your hips and knees. Keep this alignment throughout the exercise.
- Slowly turn both your knees to one side, hold for a minute or two, and breathe calmly. Repeat the same on the other side. Take care that your upper body does not move in the process.
- If feeling too much of pressure on your lower back, you can use your hands to hold onto your upper knee.
Child Pose (Balasana)
Additional Benefits: This pose definitely relieves one from stress and fatigue. Along with this, it also gives a good stretch to the entire back and flexes the wing muscles.
- Start with the diamond pose (vajrasana).
- Slowly, bend forward, lowering your forehead and exhaling as you do so. Keep arms alongside your body and make sure your palms are open and facing upward.
Also read: 3 Easy Exercises For Spectacular Abs