Yoga for Lower Back Pain
Lower back Pain is one of the most common complaints in the modern working class. Yoga management of lower back pain can be both preventive and curative. Most of us suffer from lower back pain at some point of life. Yoga management of lower back pain can be understood by first looking at the causes of back pain.
How does yoga help the lower back? Most of us today have a busy life style which involves sitting in one position for long period of time. In the office we sit on a chair for long hours. When we are home we spend time on the internet for long. Even for entertainment, we stare at the television for hours together. A long weekend trip involves driving for considerable period of time. It is very easy to understand why we end up giving constant stress to the lower back muscles during our work and as well as during leisure. Most of the brunt of our sedentary as well as busy life style is borne by the lower back muscles. No doubt, it becomes one of the most stressed out muscles in our body.
Yoga management of lower back pain is based on two principles. First of all, one should relax the back muscles to relieve the stress. Secondly, one needs to strengthen the back muscles to make it less susceptible to stress and subsequent pain.
At this stage, we would like to give a word of caution. Sometimes, the lower back pain may be caused by structural defects of the spine like disk prolapse, spine injuries, etc. In such cases, always consult a doctor for medical intervention. Perform yoga only with the consent of your physician. But in most cases, the lower back pain is caused by the regular stress and strain on the back muscles and it can be remedied by spending few minutes every day, with relaxation and stretching yogic exercises.
Yoga Relaxation Poses for Lower Back Pain
How many times we notice that after a stressful day at work, we come home and jump on to the couch and turn the television on. We do this to relax our mind and give it a pleasant diversion. But this does not give any relief to our lower back as we are again sitting for long hours, just as we were doing at work. So, what is the solution? It is simple. Just spend 5 minutes in any of the yogic relaxation poses. These yogic relaxation poses can be done a yoga mat or even on your bed.
Yoga Poses for strengthening lower back muscles
Apart from these yoga asanas, there are many backward bending poses which can strengthen the back muscles. They should be taken up after practicing the simpler poses mentioned above. , , and are some of the backward bending asanas for strengthening the back, neck and shoulders.
Hence we see that yoga management of lower back pain is based on muscle relaxation and muscle strengthening exercises. If one tries to strengthen a stiff muscle, it may be counter-productive. Therefore, the first step is always relaxation and then followed by strengthening of the back muscles.