Back Pain Yoga Archives - Astven Health

5 exercises to strengthen lower back & release stress

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Due to the increasing corporate culture of working for long hours, back pain has become the most common problem owing to long hours of sitting in front of a laptop or moving around way too much to juggle through routine chores. The lower back has become the most used and sensitive part of the body. There are days when one doesn’t feel fresh even after sleeping for adequate hours, the main reason for it can be back and body pain. One needs some sort of an active routine with exercises to strengthen lower back to keep these prolonged pains at bay, one of the therapies that work is Yoga as it provides relief and also to prevent further damage.

The ever-evolving human lifestyle has given rise to significant issues in our lives from time to time and one of the most common health complaints is back pain. These days back pain has started affecting all age groups. The severity of back pain can depend upon difficulty in performing basic physical movements to hampering daily activities. Some of the reasons of back pain are:

Sitting in a wrong posture for long hours
Not taking precautions while lifting heavy weights
Ruptured disc in the spinal cord compressing the surrounding nerves
Poor posture or hasty movements while sleeping
Osteoporosis also affects spine with time
Kidney stones or any related problems

Check out the best sleeping positions to avoid lower back pain

If the issue remains unattended over time, it can worsen it further and a person may require extensive treatment and possibly surgery as well.

EXERCISES FOR LOWER BACK PAIN RELIEF

Based on the intensity of pain, there are different kinds of treatment available. Routine exercises can give you relief from back pain and improve the body’s overall endurance. Listed below are a few exercises for back pain relief:

A. Glute Bridge

Lower back pain relief also helps in strengthening your hamstrings, glutes, hips, transverse and abdomen. Listing the process to perform these exercises below :

Lie down on your back on the floor, with your knees bent and only the heels touching the floor.
While keeping the heels on the floor, raise the hips until your shoulders, hips and knees form a single and straight line. Tighten your glutes for better grip.

This position should be held for 8 to 10 seconds, after which the hips are slowly brought back to the floor with a rest period of 5 seconds.
The cycle should be repeated around ten times in 3 sets.
Avoid overarching and do not arch the lower back while hips are off the ground.

B. Hamstring Stretches

Hamstring stretches relieve tension at the back of the leg which is connected to the lower spine. It should be followed with the instructions listed below:

Lie down on your back with one knee bent.
Use a towel for locking it around the toes of the straightened leg.
Extend back slowly on the towel while straightening the knee. The right form will be assured once you feel a mild stretch on the back of the leg. Be cautious and don’t overstretch.
The position should be held for about 30 seconds and should be repeated five times for each leg. Perform three sets to improve endurance.

C. Knee to Chest Exercises

This is one of the best exercises to strengthen lower back, as it helps to improves posture and is one of the easiest to perform and is good for lower back pain:

Lie down on your back with feet on the floor and knees bent.
Bring your right knee to your chest while maintaining the keeping the other leg flat against the floor.
Hold the position for 20 to 30 seconds, ensuring that the lower back is on the floor.
Lower the right knee and simultaneously repeat the routine with the left leg.
For every leg, perform the exercise 5 times in 3 sets.

D. Light Aerobic Exercise

Light Aerobic Exercise for lower back pain relief

Some short sessions of cardio-vascular exercises improve the blood circulation in the body. Some examples of aerobic exercises are Swimming, Walking, Running and other functional exercises that increase heart rate and heat in the body. Ideally, such exercises should be performed for shorter durations in the presence of a professional trainer. Over time, the sessions can be extended as stamina gets better.

Take precautions to avoid any overexertion or twisting postures while swimming

E. Wall Sits

This uncomplicated back pain exercise will improve your seating posture which is one of the main reasons for back-related ailments. This exercise involves simple steps:

Stand straight with your back against the wall at a distance of 6-8 inches.
With great care, lean against the wall until the spine is flat against it.
Slowly, slide against the wall until knees are bent a little. Try to get into a pose where the hips and knees are in a straight line.
Hold this position initially for 30 seconds, and then carefully slide back up against the wall. This can be done in 5-6 sets. Once you are well versed with the form, one can start using some weights as well on their thighs while performing the exercise.

These are some of the exercises to strengthen lower back which can help in relieving pain and also improve your posture.

You can also watch these videos for exercises to strengthen lower back:

One more important aspect to note is the exercises to avoid while you have back pain, listed below are the exercises you should avoid:

Toe-touching exercises, as they can aggravate Sciatica by overstressing ligaments and spinal discs.

Sit-ups as they can damage the discs in the long-run. They are only good for strengthening the core muscles.
Leg raises apply pressure on the lower back muscles.
Avoid lifting weights in the gym or even in regular activities as it can hurt the spinal cord.

CONCLUSION

These exercises to strengthen lower back are good for getting relief from your back pain and also help in increasing stamina and back strengthening. They can do wonders for your stamina and overall health in general. Some additional things that can aid back-pain relief are pain reliever gels, creams and sprays. These products help in giving immediate relief from back pain.

June 19, 2022 / by Deepika Jagasia

Lower back pain relief by doing Yoga – Part 1

The nature of our work these days is becoming more and more sedentary. The increasing pressure because of increasing work hours, more reliance on computers and prolonged sitting are resulting in strained and sore lower backs.

When you start having a lower back pain, the tendency is that you would want to rest more but the secret is that instead of more rest some exercises with controlled movements will stimulate and strengthen your lower back and actually help in relieving your lower back pain.

How to get relief from lower back pain by doing Yoga ? Here is the part 1 of this step by step guide:

Before starting to do yoga for back pain, go through the link below to know when not to exercise in back pain.

When to avoid exercises in back pain and consult a doctors: Ominous signs for back pain which may worsen on exercise

Lower back pain relief by doing Yoga - Part 1

Lower Back Pain Relief Yoga Poses

Contents

1. Knee-to-chest stretch (Ardha pawanmuktasana) for Back Pain Relief

Ardha pawanmuktasana by Shilpa Shetty Kundra

Steps


Lie on your back on the mat. Keep your legs straight on the floor and hands at your sides.
Bend your right leg.Exhale and draw your right leg to your chest. Inter-lock your fingers with each other and hold your right knee with it. Keep your left leg extended on the floor.
Hold the pose for 10-15 seconds or more. Inhale and extend your right leg to the floor.
Now bend your left leg and draw your left leg to your chest and keep your right leg extended on the floor.
Hold the pose for 10-15 seconds or more. Inhale and extend your left lef to the floor.
Relax and repeat the same for 8-10 times with each leg.
To deepen the stretch, lift your head and touch your nose to the knee when you are in the full pose. This is much beneficial, but practice it only if you are comfortable.

2. Seated spinal twist (Ardha Matsyendrasana) for Back Pain Relief

Ardha Matsyendrasana by Dhivya

Steps

Sit with your legs stretched out. Bend the right leg and place the right foot on the floor out side of left knee with toes facing forward.
Bend the left leg and bring the foot to the right buttock. The left heel should touch the right buttock and the outside of the left leg should be on the floor.
Hold the right foot or ankle with your left hand placing the arm outside of your right knee so that left armpit should be closer to your right knee. Sit straight.
Raise your right hand to shoulder level horizontally and fix the eye-sight on your fingers. Slowly twist the torso to the right with arm, trunk, and head. Eye sight should move with your fingers.
Now bend the right elbow and place the right arm around the back of the waist. The back of the right hand should go around left side of the waist.
Reverse the steps to release the posture and repeat with other side.

3. Child’s Pose (Balasana)

Balasana by Shakti Shilpa

Steps

Sit on your heels on a yoga mat or on the floor.
Either keep your knees together or apart.
Slowly, bend forward by lowering your forehead to touch the floor, exhaling as you do so.
Keep your arms alongside your body. Make sure that your palms are facing up.
Alternatively, you can reach out your arms towards the front of the yoga mat, palms placed facing down on the mat.
Now that you are in this pose, gently press your chest on the thighs (or between the thighs if the latter are apart).
Hold for 45 seconds to 1 minute. Regulate your breath.
As you inhale, imagine your breath is being driven through your navel, and pull your navel towards your spine.
As you exhale, soften your body and the arms. Repeat for 4-12 breaths.
Place your palms under the shoulders and gradually raise your upper body to return to the sitting position on the heels while inhaling. Do this very slowly as if uncurling the spine.
Relax.

4. Cat-cow stretch (Chakravakasana)

Chakravakasana by Chelsey Korus

Steps

Come onto your hands and knees.
Knees should be directly underneath your hips and your hands should be directly underneath your shoulders.
Take a deep breath and exhale completely and slowly.
Slightly lift your chin.
When you Inhale, consider that your chest should be expanded and lift it away from your belly.
Stretch your front body trunk front by flattening your back.
When you stretch your belly in, Exhale.
Maintain this pose for some minutes.
Bring your chest and belly to the thighs and hips to the heels and forehead to the ground after finishing the above pose.
Repeat three times at the beginning.
Consider about Breathing and maintain a proper time gap.

5. Fish out of Hero Pose (Matsyendra Virasana)

Matsyendra Virasana by Gezond10

Begin in Vajrasana / Thunderbolt Pose.
Widen your feet and firmly press the tops of your feet on the floor.
Exhale and sit in between your heels. Keep your knees closer to each other.
Support your palms on your ankles and press your elbows and forearms against the floor. Lift your chest up and bring the crown of your head on the floor. Make sure you don’t stress your neck or push your body weight to your head. Divide your weight between your elbows and your lower body.
Close your eyes and stay in this pose for 3-6 long breaths.
To come out of this pose, support the weight of your body on your elbows and come back to Vajrasana / Thunderbolt Pose.

References

The Arogyada
www.arogyada.in

August 16, 2020 / by drsandeep.net

When to avoid exercises in back pain and consult a doctor?

Exercise, yoga, physiotherapy and manual manipulation are not beneficial in all kinds of back pain. There are certain red flag signs that can indicate you to go for an expert consultation to your doctor instead of taking things in your own hands.

If you have any of the below signs or symptoms, please avoid exercise and seek expert help.

Table of Contents

1. Back pain after substantial injury

Back pain after substantial injury

Back pain after substantial injury like after a road traffic accident may be a sign of fracture, ligamentous injury, nerve compression, spinal cord compression or disc prolapse. Doing any kind of exercise or self manipulation can by very harmful and can lead to weakness in legs, loss of sensation and problems with controlling urine/ stools. Call for an ambulance and get the person transferred on a stretcher to hospital for further evaluation.

2. Back pain even after mild injury to back in those over 50 years old

Back pain after mild injury in old

Even a mild injury after 50 years age can lead to a fracture or ligament injury. As osteoporosis and degenerative changes in spine are common at this age. So medical consultation should be taken even after a mild injury in individuals over 50 years of age. Self manipulation or any sort of exercise should not be tried by self.

3. Back pain along with neurological problem (Focal neurologic deficit)

Back pain with Ankle Weakness

If along with back pain there is any of the symptoms below, do not do any exercise yourself and take an expert consultation:

Weakness of ankles, knees or hip (not able to wear slipper, difficulty in getting up from sitting posture)
Numbness (Not able to feel the touch)
Paraesthesia (pin prick or current like sensations)
Difficulty is passing urine and constipation

4. Back Pain with Leg Pain that increases on walking a small distance (Neural Claudication)

Back Pain with Leg Pain that increases on walking

Back pain along with leg pain which increases on walking small distances is called neural claudication. This may be indicative of narrowing of the spinal canal leading to decreasing blood supply to the nerves which is called as Lumbar canal stenosis and doing indiscriminate exercise can do more harm than any good.

5. Back pain which is increasing and disabling

Back pain which is increasing and disabling

Back pain which is increasing day by day and is not letting you do most daily routine activities may be an ominous sign and requires medical attention. You should not continue self exercise or yoga and take expert help.

6. People having back pain with increasing weight loss and evening rise of body temperature

Back pain with weight loss and fever

Long standing back pain with weight loss and evening fever can be a sign of tuberculosis of the spine. Tuberculosis of the spine tends to weaken the bone, cause fractures and compress the spine and nerves. Thus starting exercise or yoga without proper evaluation can be very harmful.

The Arogyada
www.arogyada.in

June 1, 2020 / by drsandeep.net

Category: Back Pain Yoga

5 exercises to strengthen lower back & release stress