When you pull your knee to your chest and hold it for a few seconds to a minute, the muscles of your back, thighs and hips get stretched providing relief from the lower back pain.
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New Delhi: We live in an era when saying that sitting is the next smoking is just a cliche and very few of us do anything about it. Sedentary lifestyles, falls, bones and muscles fed on poor diet of fast foods, underlying health conditions, etc. ensure that we suffer aches and pains that are quite avoidable with the right choices.
Lower back pain is one such affliction that can affect how we go through the day. It can be so debilitating in the case of some people that they find it difficult to breathe, move, or sit and lie down. Some people suffer nausea and loss of appetite as lower back pain strikes.
It is important to make certain lifestyle changes to overcome the pain.
While your doctor should have the last word on what exercises you must try, here are a few yoga asanas or yoga stretches that yoga experts swear by – that we suggest you run past your doctor.
5 Yoga poses or stretches for lower back pain relief:
Balasan or the Child’s pose: This is one of the most popular postures that help to provide relief to the lower back. It helps to release the tension along the spine, thigh muscles and the hip. You can do this stretch several times during the stretching period.
Ardha Matsyendrasana or the Seated spinal twist: This posture helps to stretch your hips, glutes, and back. It also increases the mobility of your abdomen, shoulders and neck. The pressure created while doing this pose also stimulates the internal organs.
Setu Bandha Sarvangasana or the Pelvic tilt: This pose helps to relieve the pain and tightness in the lower back while building strength in your abdominal muscles. This pose also has advantageous effects on the hamstrings.
Apanasana or the Knee-to-chest stretch: When you pull your knee to your chest and hold it for a few seconds to a minute, the muscles of your back, thighs and hips get stretched providing relief from the lower back pain.
Salamba Bhujangasana or the Sphinx stretch: This backbend allows you to be relaxed while being active. The backbend stretches the spine, buttocks and chest. Make sure to hold on to this position for a few seconds to a minute to achieve maximum benefits.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.