What Yoga Exercise Is Good For Lower Back Pain?

There are few pains as unbearable as low back pain. If you’ve ever suffered from it, you know what it’s like. The good thing is to know that there are different ways to treat it, and one of them is through the exercise of yoga.

Low back pain, also known as low back pain or just lumbago, is a condition located in the lower back , that is, in the lower back of the spine.

For different reasons, low back pain has become more common over time. In fact, it is estimated that 80% of the world’s population may suffer from this condition at least once in their lifetime.

There are ways to prevent low back pain or treat it early on. Next, we’ll tell you how to detect it, and what yoga exercises you can do to relieve the pain.

Low back pain symptoms

Low back pain can last from a few days to several weeks. Some of the symptoms by which we can recognize this pain are as follows:

• Muscle Spasms in the Lower Back
• Difficulty in moving the trunk, or being unable to walk
• Pain in leg, buttock, or upper thigh or groin
• Pain when touching the lower back
• loss of flexibility
• Inflammation in the area of ​​the hips

If the condition occurs for a short period of time (days or a few weeks), it is called acute low back pain. If the discomfort lasts for three months or more, it is considered chronic low back pain.

Causes of low back pain

Low back pain is not a disease, it is a medical condition. As some studies explain, this pain usually appears in people who are constantly subjected to overload of the lower back muscles, whether due to work activity or not. Some of the reasons for its appearance may be as follows:

• Injuries, sprains or strains, due to excessive stretching
• Bad posture
• Incorrect muscle control
• Herniated or ruptured intervertebral discs
• Sciatica
• Stress
• spinal cord fracture
• osteoporosis fracture
• Lesions not readily detected and requiring surgery
• Celiac disease
• Cancer near the spine
• Spinal curvature (such as scoliosis or kyphosis)

Why is yoga good for lower back pain?

The health benefits of yoga are almost endless. In the case of lower back pain, this discipline is ideal because it helps to strengthen the back muscles and reduce any tension in that area.

As one of the common causes of the onset of this disease is stress, yoga is a perfect ally. It helps you to relax and release the stresses of everyday life.

Another benefit of this ancient practice is that it helps to improve flexibility through the asanas . That  makes you aware of your own body and learns to listen to it  with every stretch.

Yoga exercise to prevent lower back pain

It is ideal for you to practice a yoga exercise that allows you to relax and flex your lower back without making extreme efforts. Here we show you 3 really simple asanas that can help reduce pain.

Balasana or child posture

This asana is ideal for relaxing and stretching your back. It’s one of the simplest exercises, and you don’t have to be an expert to do it. You can do it as follows:

• Get down on your knees on the floor, bring your big toes together, and sit back on your heels.
• Place your knees hip-width apart, and lower your torso forward between your thighs. Lower your forehead to the floor and place your hands behind your feet. Be careful that your palms are facing up.

• You can do it for between one and three minutes, until you feel comfortable and pain free.
• To get out of the  asana , gently lift your torso, always paying attention to your breath.

Pavanamuktasana or Wind Release Posture

This yoga exercise will help you to relax your lower back. If you have been standing for a long time, this asana will help you feel relief very quickly. Here we tell you how to do this.

• Lie on your back, bend your knees and bring them to your chest. Hug your knees as far as your arms will allow.
• Relax your shoulders, and keep your hips from rising.
• Don’t forget to combine these exercises with deep inhalation and exhalation.
• To get out of the pose, withdraw your arms and lower your legs gently.

Bidalasana or cat posture

This position will allow you to massage your spine and work your abdominal muscles. It is one of the basic asanas , but it can help a lot to reduce pain in the lower back. Here we tell you how to practice it.

• Place your hands and knees on the floor, as if you were simulating the four legs of a table.
• Knees should be vertically below hips.
• Take your gaze to the ground. Arch your back, lower your head, and try to gently rest your chin on your chest as you breathe.
• Inhale, arch your back, and lift your head to look up. Exhale and lower your head.
• Continue the cycle for 30 seconds, and rest in the child’s posture when you want to leave.