3 Yoga Poses That Release The Lower Back Pain
If you have an office job that requires sitting at a desk eight hours a day, like thousands of people worldwide, you’re probably dealing with pain in your lower back and hips.
While bad posture over a long stretch of time causes hip and lower back pain it can also be caused by injury, illness, arthritis, herniated disk, scoliosis or compression fractures. So whenever you’re experiencing these issues, you should first try to get to the root of the problem by contacting a specialist for professional assistance. A doctor can recommend you a physical rehabilitation routine and can prescribe you pain killers if necessary, depending on the source of your back pain.
If you’re certain your problems are caused by bad posture and not injury, there are some tips that might help alleviate the pain:
First and foremost, there are a couple of things that can ease your back pain while you’re sleeping. Try to sleep on a side, with a small pillow between your legs, which will give your back extra support. Your choice of mattress is also incredibly important, as some mattresses won’t be firm enough to hold your back in a healthy position.
A bad posture throughout the day can also be the main cause of your back pain, because the lower back supports almost 50% of your weight while sitting. Sitting in the same position for long periods of time is not healthy, that’s why you need to change your posture regularly.
Doing exercises while your back hurts can be a vicious cycle, because a wrong move can make it worse, but if you don’t do any exercising, you will weaken the back muscles, leaving them more susceptible to pain and less supportive of the weight they have to hold.
The following yoga stretches will ease tension on your hips and lower back, and will only take you about 3 minutes. If any of this moves will cause any pain, STOP immediately.
- Lie on you back. Bend your left knee and, with your left hand, hold onto the outside edge of your flexed foot.
- Using you upper body strength, gently press the left knee to the floor below your armpit. Keep everything relaxed without adding any tension to your shoulder or chest.
- Try to stay in this position for five deep breaths, and the switch legs.
- Then, if is causing you any pain, do both legs together for another five breaths.
- Sit on the floor on a mat with your knees bent and bring your feet together. Using your hands, slowly open your feet like a book, while pressing your knees to the floor with your elbows.
- Stay in this position for five breaths (or 30 seconds) and slowly move back up.
- Sit with your right leg extended fully behind you and the left leg crossed in front of you. Make sure your right hip is always pointed toward the mat. While keeping your hands on your hips, arch your back slowly for a stretch.
- Gently move your hands out in front of you and move your torso over your knee. Try to stay in this position for 15 seconds before moving back up.
Avoid the following exercises while back pain is present:
. Leg lifts
. Biceps curls
. Standing toe-touches
. Straight sit-ups