The lower back, or the lumbar region, can be a place that often gets sensitive for most of us in our lives because we have to sit a lot during the day, or we often move a lot. Anyway, pain in the lower back can influence your emotions and your day seriously.
Yoga can help you reduce or even remove the pain, as well as provide good prevention to you in the future. Here are five yoga poses to improve lower back pain and relieve dull ache.
A twist to the spine provides a big tension reliever for the whole back, likewise the neck. You get to lay down, relax and let the gravity help you.
Lay on your back, bring your arms T-shape on the floor and bring your knees towards your chest. Gradually lower the two knees to the left, keeping the neck neutral or turning the gaze away from two knees.
Attempt to keep the two shoulders on the floor, and if the top knee lifts excessively, you can put a bolster or a bolster between the knees. Stay anywhere about 1-4 minutes, and repeat on the opposite side.
The Sphinx is a good pose for improving the spine and stimulating the sacral-lumbar arch. The lower back tends to flatten if we sit a lot, which can cause pain. Sphinx pose can promote the natural curvature of the lower back.
Begin by laying on your stomach, feet hip-width apart, and bring the elbows under the shoulders. In case there is a lot of weight on your lower back, you can bring your marginally elbows forward.
In case you need a deeper blend, place a block under your elbows. Hold the posture about 1-3 minutes, and come out by the upper body. Relax on the floor at a certain time, and after that change to a child pose for some breaths.
3. Thread the Needle Pose
On the off chance that the hips are tight, the movement we need will generally return from the back, which results in back pain. At the point when the hips and hamstrings are open, this can help alleviate the lower back pain too, since the body has a better and fuller scope of motion. This pose extends the hips, outer thighs, lower back, and spine. It's likewise a milder, modified version of the Pigeon pose.
To begin, lay on the floor, and put the soles of the feet on the ground, feet hip-distance apart. Spot your right lower leg on the left thigh, and keep the foot flexed throughout the pose. Take your right arm in the middle of the space of the legs, and the left arm outside the left thigh.
Interlace the fingers either behind your knee, relying upon the available space to you. Keep the back and shoulders relaxed. Stay anyplace about 1-3 minutes and change sides.