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Cure lower back pain with 5 yoga moves

Oct 27,2022 | IUGA-Stephen

Cure lower back pain with 5 yoga moves

Lower back pain is one of the most common complaints in the United States. The Mayo Clinic notes that many people will experience lower back pain at some point in their lives. People with normal activities, even well-trained athletes, can experience low back pain. If you look at the workday of someone living in a large city who works from 9 a.m. to 5 p.m., complaints of pain and low back pain are among the common problems.

When people wake up in the morning, they usually sit down to have coffee or breakfast before driving to the office. When arriving at work, company employees tend to sit at their desks or in meetings until lunch. The daytime will involve more sitting activities. Then of course the afternoon or evening commute home, again sitting in a car or bus (or other public transportation). After sitting in the office all day and being tired, someone usually chooses to sit on the couch and watch TV and a favorite show to relax.

If we look at it from an anatomical point of view, the leg muscles and iliopsoas muscles are in a shortened state due to long hours of sitting in the office and commuting to work, which causes stress on the lower back.

On the other hand, athletes are different from people who have normal daily activities. But why do they also experience lower back pain? Any weight-bearing exercise or workout that involves running, jumping or fast dynamic movements can cause stress on the lower back. When these activities are repeated over time without accompanying stretching of the muscles, injury can occur.

To reduce lower back pain, there are 5 yoga moves you can try:

  1. Peregangan Harmstring Terlentang

Lie on your back, bend your left knee to your chest and place a yoga strap or rolled towel around the balls of your feet. Straighten the leg towards the ceiling. Press out through both heels. If the lower back feels tight, bend the right knee and place the foot on the floor. Hold the position for 3-5 minutes and then switch to the right leg for a 3-5 minute session.

  1. Two Knee Twist

Lying on your back, bend your knees to your chest and position your arms out and into a T position (see image). As you exhale lower both knees to the floor. As your knees lower to the floor press both shoulders firmly into the floor. If your left shoulder is raised, lower your knee further than your right arm. Hold this position for 1-2 minutes each side

  1. Sphinx

Lie down with your face on the floor, and support your face weight on your arms with your elbows on the floor. Align your elbows under your shoulders. Press your palms firmly into the floor as well as the tips of your feet. Press your pubic bone forward. You should feel a sensation in your lower back, and keep breathing regularly. This position makes blood flow to the back for healing. Hold this yoga position for 1-3 minutes.

4a. Pigeon Pose

This is the pigeon position with a combination of lowering the head down to the floor and stretching both hands forward and both palms on the floor. Hold this yoga position for 1-3 minutes.

4b. Thread the Needle

From pigeon pose, lie on your back and bend both knees with your feet on the floor. Bend the right knee and hook both palms on the right thigh. Place the calf of the outer left leg over the right knee. Hold this position for 1-3 minutes.

  1. Legs Up the Wall

Place your buttocks against the wall and straighten your legs up. Place both hands relaxed and upright so that they form a T position (see picture). This position is excellent for relaxing the muscles in the lower back and restoring fluid resistance in the lower legs after hours of sitting in the office. You can do this yoga pose after a strenuous workout or after a tiring trip. Hold this position for 5-10 minutes.

 

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