Powerful Yoga Poses for Lower Back Pain
Did you know that sitting for hours together is more dangerous for you than smoking?
And if your job requires you to sit in front of the system for hours together, then you might be causing more damage to your body than you can possible imagine.
It is hard to imagine that such a simple act of sitting can be so detrimental to our health and unknowingly, we are causing devastating damage to our bodies. The sedentary lifestyle is doing the following to your body:
? Organ damage
? Brain loss
? Weight gain
? Lower back and neck pain
All these only because we sit and work. Sitting for hours together results in our muscles burning less fat than required, and the blood flow slows down. This allows the fatty acids to clog the heart quickly. Sitting also leads to high blood pressure, elevated cholesterol and few cardiovascular diseases.
One of the most common symptoms of spending half your life sitting is the presence of back and neck pain. Staring into the systems, leaning forward strains the cervical vertebrae and the spine. This results in neck strains, sore shoulders, and lower back pain. And low back pain accounts for a third of all work-related disabilities. And for India is a nation of suffering, about 15 to 17% of the population suffers from chronic and acute pains.
While six of seven well-paying jobs are sedentary, we do not have an escape from this, but we sure can find a way to decrease the damage. It is important to know what is right for us and what is not. Here are certain tips and tricks for the work place that you can adopt which will assist you in controlling the situation from worsening.
? Sit with a support
While you sit at your desk, make sure your feet are flat on the floor, and the height of the chair should be such that your knees are slightly angled down. This position will allow you to sit on your sitting bones, rather than rounding your lower back and your shoulders and making your posture slump forward.
? Looking straight at your monitor
Most of us have a system that is placed too low, and we have lean forward to work. It is recommended that you put your system at a height where the bottom is approximately the level of your chin.
? Getting up and walking around
To sit continuously on the office chair can be exhausting and tiring, and if you have a neck, back or shoulder pain, it is important you get up from your place every 30 minutes and take a walk around. The best way to do that is to set a silent alarm on your phone. It might not be possible to get up every 30 minutes, but it can at least remind you that you have been sitting for a long while.
? Limit use of cellphones and tablets to answer mails
Most people use their cell phones or tablets to reply to letters whether at home or in office. But it is important to limit the use of phones as one tends to lean forward to use it. Try to use an actual computer whenever possible, as it increases the chances of sitting in a better posture.
Incorporating these simple changes at your workplace can save you from a lot of damage and also limit further harm. But you also need to fight the harm you have already done to yourself. And it’s not going away on it’s own. You will have to work for it. And that hard work will pay off well.
The best way to fight chronic and acute pains is by doing Yoga. Many studies have shown proven results that yoga has the potential to cure chronic pains for good and has a long lasting effect. Yoga has been known to assist people with arthritis, back and neck pains, and other musculoskeletal pains, by strengthening the muscles and improving flexibility for better movement and reduced pain.
Here are some easy and simple yoga poses for lower back pain relief for you to begin with and include yoga in your daily routine. It will not take long for you to see the results of yoga on your body and mind. Along with relieving the pains, yoga has a lot more to offer. It helps reduce the stress, anxiety, tensions and calms your brain. It relieves chronic pains, if you have any, apart from back and neck pain. So let’s get started.
1. Raised Arms Pose (Hasta Uttanasana)
The first pose in this series is known as Tadasana, where you imitate the posture of a tree.
? To begin with, stand straight on a flat surface bringing your feet together.
? Now inhale fresh air into your lungs and raise up your hands till your waist with your palms facing the thighs and exhale slowly.
? Stretch your neck upwards and keep the spine straight.
? Hold this position for about 30 to 60 seconds, inhaling and exhaling slowly.
? For this pose, inhalation is very crucial, as the blocked air helps put pressure on the muscles supporting the lower vertebrates of your spine, and in turn, makes them stronger.
? These muscles play a significant role in making sure your spine stays erect and negotiates the jerks in postures it faces during the day to day activities.
? Now slowly bring your hands down and relax.
2. Bridge Pose (Setu Bandhasana)
This is the next pose in the series. This pose is also a part of Surya Namaskar and comes on the 2nd and 11th position.
? To begin with, lay down flat on the floor on your yoga mat.
? Bend your knees with feet on the floor and bring them close to the thighs.
? Hold your ankles with your hand, raise your buttocks and arch your back upwards.
? Try to touch your chin to the chest and push your navel and chest upwards in the air, as much as you can.
? This puts pressure on the back, which is good.
? Hold this pose for 15 to 30 seconds and return to rest.
? Repeat this pose 5 to 6 times.
3. Wind-Relieving Pose (Pavanamuktasana)
This pose is known to enhance blood circulation in the hip joints and ease the tension in lower back thereby reducing the pain.
? The third asana also begins with lying flat on your back in a resting position.
? From here, bring your joined feet and knees towards your upper body and touch your thighs to your chest.
? Do this with a long inhalation and hold your breath there.
? Gently move your neck towards your knees and try to touch your forehead with your knees.
? This posture can be maintained for as long as comfortable, before you gently come back down to the resting position, with your neck and head first, followed by your strengthened legs.
4. Thunderbolt Pose (Vajrasana)
Thunderbolt pose is a magical pose for people suffering from pains in the back, neck and also arthritis; it works as a pain killer.
? The final move begins in Vajrasana; wherein you should sit with your hips on your legs in an equilibrium of balance.
? With a massive inhalation, bring both your hands up in a swan dive up and bend your hands forward to have the palms on the ground.
? Try to maintain the sitting posture as it is throughout this endeavor.
? Try to keep the head and forehead next to your knees as you hold the position for a few seconds.
5. Chair Pose (Utkatasana)
This pose is one of the standing poses of yoga. It is beneficial in exercising the spine, hips and chest muscles. It is great for strengthening the lower back and torso.
? Stand on your yoga mat, or floor with your feet together and take a deep breath as you raise your arms over the head.
? Bend a little at your knees and make sure your thighs are parallel to the floor.
? Remember to keep your spine erect and shoulders and chest back, not leaning forward.
? As you advance in this pose, try raising up your heels and going up on your toes for more pressure. And remember to breathe.
? Hold for 15 to 20 seconds and rest. Repeat five times.
Exercising has more benefits than you probably think of. While eating healthy is important, it is also important to maintain a healthy workout routine. Regular work out reduces the risk of many disorders like high bp, obesity, blood sugar, chronic and acute pains, etc. and keeps you healthy. Exercising during the day also helps you sleep better in the night and perform better at work. So include these yoga poses in your workout routine, and they will do more than just taking away the back and neck pain.
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