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Yoga Poses for the Lower Back pain

Yoga Poses for the Lower Back pain

Lower back pain is one of the most common reasons people visit a doctor. The cause of these pains is usually the unhealthy daily habits of sitting in the office or on the couch at home incorrectly for long hours. The good news is that you can alleviate these pains a lot or even treat them by practicing yoga.

Yoga exercises are not just meditation, but practicing yoga is just another sport and has many benefits. The most important of which is back pain relief. Its results are quite similar to physiotherapy that reduces back pain.

Yoga, Effective treatment for chronic low back pain 
A new method is added to the treatment of chronic low back pain, as a study showed that yoga practice helps improve lower back pain and has the same effect as a natural therapy. Doctors recommend natural ways to deal with this pain, before resorting to drugs.


5 Best Yoga Poses for Lower Back Pain

you can get rid of these negative effects by following the following yoga exercises:

1- The position of the cat - curved table 

These two situations of basic yoga positions and their practice together is an excellent warm-up method for the back vertebrae where the spine moves on both sides and prepares for the other positions. If you do not have enough time to practice all situations, you can do just that.

With each inspiration, position the curved table position and with each exhalation, position the cat. Do this for ten breaths.

2- The position of the puppy opposite 

This classic position effectively helps to relieve low back pain as it aims to extend the hamstrings and back extensors. These two sets of muscles are usually tight because of prolonged sitting, which causes lower back pain, and prolonging them may relieve many of these pains.

Hold this position for 10 breaths.

3- Child status 

Many people are unaware of the importance of this situation and some prefer not to do it, thinking that the muscles do not work during it and that it is unnecessary, while it is one of the most important basic positions in yoga, and relieves the pain of the lower back as it aims to extend the muscles back extensors gently back, It strengthens the Intervertebral Disc.

Hold this position for 2 minutes and breathe calmly and deeply.

4- Sit position with bending forward 

As in the position of the cat facing down and the position of lying on the back with the grasping of the foot thumb, this position aims to lengthen the muscles of the posterior thigh and extensor muscles to the back, so as to relieve the pain of the lower back.

Stay in this position for 10 breaths.

5- The position of lying on the back with the grasp of the foot thumb

This is intended to lengthen the hamstrings and back extensors that cause back pain.

If you can not hold your thumb while keeping your knee straight you can use a belt to hold your foot

Tips for relieving back pain Exercises for lower back pain 

*recommended by a physician, along with walking, swimming, and yoga practice may help relieve back pain, according to a study published in the Cochrane Library.

*Relaxation and positive thinking, so as to relieve muscular tension and back pain.

*Activity and movement constantly to maintain the strength of the muscles supporting the spine. 

*Getting enough sleep, the best sleeping mode for the back pain is sleeping on Side, with a pad between the knees to relieve pressure on the back, either when the Sleeping on the back It is preferable to put a pillow under the knees.

*Sleep in a stable and comfortable bed. Sit properly, with the back straight on the back of the chair, keeping the shoulders relaxed, feet flat on the floor, Wear low-heeled shoes to relieve pressure on the back. When lifting heavy objects, bend the knees rather than bending from the waist. 

*Refrain from smoking. Smoking causes osteoporosis, And fractures. Keep weight within normal levels.


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