Back pain is one of the most experienced physical issues all over the world. Its major reason is inactivity at work places. More often than not work places employ behind the desk jobs, which makes a person sit for hours.
Back pain can develop into not only physical pain but mental stress as well. There are different therapies to heal chronic and non-chronic back pains. These methods usually include expensive medicines and gym memberships but there are low cost home based solutions as well. The leading method is “YOGA” which is an exercise that is ideal for DIY.
Yoga is a physical exercise but includes all three physical, mental and spiritual domains. Many researchers have shown that yoga has the potential to heal many chronic diseases like cancer, asthma and body pains. Back pain is one basic dysfunction of the human body that Yoga treats (if done correctly). The article is about some famous yoga positions that help relieve back pain, whether it is a recent issue or a long time one.
The first and most famous position is the DOWNWARD FACING DOG It elongates cervical spine and strengthens the core, lower back and hamstring. Start on all four, stretch out with legs and hands completely apart and lift your hips. Stretch fully and hold breath for five seconds. The next position comes directly after downward facing dog and is known as UPWARD FACING DOG. In the previous position lower your hips to the ground and face up while crossing the plank position. Keep your knees off the ground and hold breath for five seconds.
Downward Facing Dog
Upward Facing Dog
The next position is the LOW LUNGE WITH BACK BEND. This position stretches the complete back making it strong in the process. Start in a low lunge position and lower your back knee to the ground. Try holding hands behind your back for maximum result after you bring arms up alongside your ears and position back. The next position is known as SEATED FORWARD FOLD, which is an intermediate position. This stretches your hamstring and lower back while you sit flat on the ground with feet stretched forward. The person bends forward and holds/touches his toes. If touching of the toes is difficult in the beginning, start with holding of the shin along with holding the breath for three seconds.
Low Lunge With Backbend
Seated Forward Fold
The next position is called STANDING FORWARD WITH CLASPED which stretches the back and shoulder flexibility. For this position, start in standing position and bend to touch the floor but raise the hands behind the back instead and clasp your palms. Bend your elbows for if the stretch is too much in the beginning. Hold breath for three seconds. The last position in this series is called the LOWER BACK CLASP. This is an easy cool down position for the end, which stretches and strengthens the lower back. Lie face down, clasp palms behind your back and lift your chest off the ground. Bend the elbows if the stretch is difficult but keep the palms clasped.
All these exercises and a bit of help in the right kind of food intake that can make a big difference in your lifestyle, relieve you from back pain and help you live the life to its fullest.