8 Exercises That Can Help You Reduce Lower Back Pain
Do you live a sedentary life and you suffer from lower back pain? It is a common condition for many people nowadays. You can consume analgesics to relieve the pain but when the effects will be gone the pain is going to appear again. That is why you should start exercising and improve your condition forever.
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There are many causes of lower back pain, and some of them are injuries, pressure on a nerve root, osteoarthritis, discus hernia or just bad lifestyle habits. No matter what the cause is, these following exercises can help you relive the pain and improve the mobility.
1. Cat Pose
To do this exercise you should set up on all fours and make sure that your wrist and shoulders are in line, and so are your knees and hips. Open out your palms flat on your yoga mat and relax. Breathe and bend your back, tuck in your tummy. Repeat this 10 times.
2. Jathara Parivartanasana
You should start in the supine position. Breathe out and bring your knees to your chest and let your hands wrap around them. Then let your arms extend out along the ground with the palms facing the ground. While breathing out, bring your legs down to your left and allow your right hip to come off the ground.
Start with savasana. Then bring your legs close to your chest and lift your lower body. Place your hands on your back and slowly lift your legs. Your body should be in a straight line with your upper arm supporting your back. Stay in this position for several seconds and then bring your body back to the starting position. This should help you lower back pain.
You need to lie on your back with the soles of your feet together. Then let your knees fall out to the side. Rest the hands on your stomach and inhale through your nose. Feel your stomach expand and then exhale completely. Repeat this 15 times.
5. Downward Dog at the Wall
Try to stand facing a wall with your hands at waist-height and walk your feet back. Lift the sitting bones towards the sky as you press the hands into the wall. You will feel stretching and your hamstrings. Hold this position for 6 deep breaths. Repeat it several times.
You should lie on your back with arms by your sides, and palms face down. Then walk your feet back until the fingertips graze your heels. Press into your feet and lift your hips up. Hold that pose for 10 deep breaths. Repeat this several times.
7. Cobra Pose
Lie on your stomach. Place your hands on the floor, even with your shoulders, start to straighten them and bring the chest up, making sure that your feet, legs, and thighs remain on the floor. Bring your head back and hold this position for 30 seconds. Repeat 10 times.
You should start lying on your back with the legs straight and arms at the sides. Release your entire body, relax the face and close your eyes. Let your breath occur naturally. Stay in this position for five minutes for every 30 minutes of your practice. To leave the pose, you will need first to deepen your breath and then start gentle movements