Most people in the United States will experience low back pain at least once in their lives. Herbal supplements, relaxation, massage and acupuncture can be effective ways to treat lower back pain. Specific exercises and yoga poses practiced regularly may help prevent lower back pain. As with any new exercise routine, consult your doctor first.
Knee to Chest Stretch
To perform knee to chest stretch, start by lying on your back. Bend both knees and place your feet on the floor. Hug your right knee in toward your chest and hold for 15 seconds. Lower you right foot back to the floor and hug your left knee into your chest and hold for 15 seconds. Lower your left foot back to the floor and hug both knees in toward your chest. Hold for 30 seconds.
Marichyasana
Marichyasana, also known as torso and leg stretch, is a seated twisting pose practiced in yoga. Come to a seated position on the floor and stretch both legs out in front of you. Bend your right knee and place your left hand on the floor near your buttocks. Bring your right arm to the inside of your right knee and twist toward the left. Hold for 30 seconds and repeat on the other side. According to yoga master B.K.S. Iyengar, marichyasana alleviates lower backache.
Legs Up the Wall
One of the simplest ways to relieve pain in the lower back is to lie down with your legs resting up a wall. Try to get your buttocks as close to the wall as possible and place a pillow under your head for added comfort. Stay in this position for up to 15 minutes.
Cautions and Considerations
If you are also experiencing tight hamstrings in addition to your lower back pain, avoid doing too many forward bends in yoga. These may further aggravate your condition. Instead, try doing easy modifications using yoga props such as blocks or chairs. If you experience pain in your lower back while bending forward, avoid forward bends all together until the pain subsides. Also avoid bearing weight while bending forward. Poor posture and lack of exercise usually lead to tight and swollen muscles, leading to back pain.
References
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- MayoClinic.com: Back Pain; February 2010
- "Yoga Journal"; Ease on Back; Julie Gudmestad
- MayoClinic.com; Back Exercises in 15 Minutes a Day; February 2011
