The lower back is an interconnection of bones, nerves, joints, ligaments, and muscles. They all work together to provide you the strength and flexibility. Standing or sitting for a long time even causes back pain. Let us try some yoga poses which have no side effects.
The back and abdominal muscles are essential components of the spine’s muscular network. When you practice yoga poses that sustain these muscles, your back pain is taken care of. Also, stretching increases blood flow to the lower back and nourishes its muscles and tissues. It helps the toxins to flow out and nutrients to flow in.
Bitilasana or the Cow Pose is an asana that matches the position of a cow. ‘Bitila’ is a Sanskrit word that means cow. It is a beginner level yoga practice. Practice this posture early in the morning on an empty stomach for 10 to 15 minutes. This posture helps increase your balance and strengthens your spine. Practising these postures early morning helps calm our mind and relax. This posture is also called as the cow pose.
Sethu Bandha Sarvangasana
The posture looks like a bridge, hence it is named as Sethu Bandha Sarvangasana or the Bridge Pose. While practicing, hold your body in the same pose for about half an hour. It must be practiced on an empty stomach. A total time gap of 4 to 5 hours must be kept from your last meal. This posture is also called as Bridge pose.
Adho Mukha Svanasana
This posture resembles a dog bending forward. It is a beginner level Ashtanga yoga asana. Practice it in the morning or evening on an empty stomach and hold it for 1 to 3 minutes. This yoga posture energizes you and relieves stress and mild depression. This posture is called as dog pose.
Marjariasana or the Cat Pose is an incredible stretch that looks like a cat stretching. The Cat Pose is a beginner level Ashtanga yoga asana. Practice it in the morning on an empty stomach and hold it for 10 to 15 seconds. This posture increases the flexibility of your spine. It even helps in digestion in our body. This posture is called as cat pose.
This is a seated spinal twist. Bharadvajasana is an intermediate level Hatha yoga asana. Practice the pose in the morning on an empty stomach and hold it for 30 to 60 seconds. This pose is called seer pose.
These yoga poses will relieve lower back pain as well as prevent it from occurring in the future. But if you suffer from a severe backache, consult your doctor before going ahead with these poses.