Back pain has become the most common health issue these days. You will find at least one member of every family who suffers from back pain. It may be upper or lower back pain that affects daily activities and causes irritation. People with lower back pain should not avoid it. It can range from mild to severe, and if not treated on time, it can cause difficulty walking, sleeping, working, or doing everyday activities. Among various non-surgical lower back pain treatment options, yoga has emerged as the most effective way to ease back pain.
So, what makes yoga popular for upper and lower back pain treatment?
Yoga is an ancient mind-body healing practice that offers various health benefits. Practicing yoga poses or asanas for pain can help improve spine health and flexibility and strengthen core muscles. It should be practiced correctly under the guidance of experts to get relief from back pain. Once you know the poses, you can effortlessly try them at home and stay healthy for life.
Here are some yoga poses for beginners that will help relieve back pain. But before we get into the poses, let us know the things you will need for yoga asanas.
Things Needed For Yoga Asanas
- A clean floor and enough space in the room for exercises.
- A mat or a thick carpet on which you can perform the exercises effortlessly.
- Comfortable clothing with breathable fabric to avoid any restrictions in motion while performing yoga asanas.
- A water bottle to stay hydrated.
2 Yoga Poses For Beginners To Alleviate Lower Back Pain
Sphinx Pose
This yoga pose helps relax lower back muscles and is sometimes recommended for people with sciatica pain from herniated discs. Here are the steps you can follow to perform this exercise precisely:
- Start by lying on your stomach with your legs straight and your feet hip-width apart.
- Place your elbows under your shoulders and your forearms on the ground, parallel to each other.
- Inhale and push your chest off the ground with your arms, keeping your legs straight. Keep your forearms and palms on the ground for support.
- Your elbows should be positioned exactly beneath your shoulders, and your hips, legs, and feet should all remain in contact with the ground.
- Hold this position for 5 seconds and then relax back to the ground.
Cat/Cow Pose
This yoga pose helps mobilize the spine, stretch the back muscles, and improve overall flexibility. Please tell us how to perform it.
- Start this pose on your hands and knees, with your wrists under your shoulders and knees under your hips.
- Face the floor while maintaining a straight head with your torso and spine.
- Make a cat pose by slightly lifting your spine towards the ceiling and eyes with your face on your belly.
- After a breath, slowly lift your chest and tailbone towards the ceiling, making a cow pose.
- Let your face look upward and your eyes look at the ceiling.
- Gently return to cat pose.
- Repeat this pose a few times for effective stretch for your lower back.
In conclusion, yoga helps maintain a balance between body and soul and is beneficial for lower back pain. For more non-surgical lower back pain treatment options and a pain-free lifestyle, you can get guidance from spine specialists at renowned spine healthcare centers like ANSSI Wellness.
