Having pain while bending down to pick up something from the ground, or while turning back to answer your colleague’s question? Do you wake up with pain in your lower back in the morning ? If you are experiencing the symptoms asked in the questions, you are suffering from lower back pain, the reasons for which are many. Try to find out if you have suffered any injury in the region that is hurting you now. Another reason could be that you may have simply got used to using a wrong posture. If this is true, you may get relief by learning to use the correct posture by exercising, and also by using a pain relieving balm for relaxing the muscles of the region. However, if your pain persists for more than a week, visit your health care provider to find out if there are other underlying causes such as arthritis for your lower back pain or lumbago. Even in the earlier cases, it is always better to proceed by the advise of your physician before you resort to any exercises or over-the-counter pain relievers. Exercising is one of the most effective ways to relieve back pain, specifically yoga which has therapeutic and long lasting effects. However, beginners may find yoga asanas for back pain such as Gomukhasana, Marjariasana, Bhujangasana, Balasana, and Ardhamatsyendrasana difficult to perform. There are simple yoga stretches for lower backache which they can try instead.
5 Basic Yoga Exercises For Lower Backache
Baddha Konasana (Butterfly Pose)
Sit on the ground and bring your feet together in front of you, the soles touching each other and your hands holding your feet. Now straighten out your back majestically and bend downwards slowly as much as you can( the lower the better). Remain in this posture for 10-30 seconds, return to seated position and repeat the exercise.
Lying-on-Back Hip Stretch
This is a simple hip stretch exercise that is performed by lying on your back. It provides relief to your lower back, your hips and outer thigh muscles. Lie down on your back with your feet bent at the knees and your soles resting on the floor. Now , place your right ankle on your left knee and press it away from yourself.
Clasp your left knee with your hands and pull it towards yourself along with the right foot resting on it. Pull the leg towards yourself as much as you can. Remain in this position for 30-60 seconds or more. Slowly, return to resting position and repeat the exercise with the other leg.
Eka Padarajakapotasana (Half Pigeon Pose)
Eka Padarajakapotasana creates deep outer rotation and a deep stretch on the hip. This exercise stretches your hips the most and relaxes your lower back and thighs. Sit cross legged on the floor. Now, keeping your left leg intact (your left shin making a right angle with your left thighs), stretch out your left leg behind you and square your hips.
Keep your spine erect. Remain in this position for 10-30 seconds. Return to the seated position and repeat the exercise with the other leg. You can even fall forwards and let your forehead touch the ground in front of you with your hands stretched out in front of you. Taking deep breaths in this position will relax your body.
Supine Knees To Chest
The Supine Knees to Chest Pose stretches the muscles of the inner thigh, the hips and the soleus muscles, relaxing your lower spine in the process. To perform this exercise, lie on your back with both your legs stretched straight outwards.
Bend your right leg at the knee, hold the knee and pull it towards your chest feeling the separation of your groins. Remain in this position for 30-60 seconds. Revert to resting position and repeat the exercise with the other leg.
Setu Bandhasana ( Bridge Pose)
Now, raise your pelvis as high as you can and remain in this pose for 30-60 seconds or more, according to your convenience. Return back to resting pose and repeat the exercise.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.