Lower back pain (LBP) is incredibly prevalent among Americans. A majority of individuals will suffer from LBP for a portion of their lifetimes, according to the Mayo Clinic. Symptoms such as discomfort and decreased range of motion can occur regardless of your level of physical activity.
Although anyone can develop back pain, those who work in offices and other sedentary environments are particularly susceptible. After all, writes Julie Rader of Breaking Muscle, sitting has become our way of life: we don’t just sit at our desks during the workday but on the couch as we watch TV in the evenings. In other words, the lumbar spine and the tissues that support it don’t get any relief.
“If we look at it from an anatomical standpoint,” Rader reports, “we realize the hamstring muscles and the illiopsoas muscles are shortened from the many hours of sitting and this causes strain on the lower back.”
You can alleviate your LBP with two basic at-home tactics: cardiovascular exercise and stretches. We will focus on the latter for this article, with the following four yoga poses for LBP relief. Note that if you have any misgivings about these stretches, you should work with a doctor to create a modified stretching routine.
Pose #1 – supine hamstring stretch
Lie face-up on the floor and bring one of your knees to your chest. Drape a towel or elastic band over your foot. Extend your leg upward. If you feel you are overdoing it, don’t hesitate to bend your knee. Maintain the pose for 3 to 5 minutes on each side.
Pose #2 – double-knee twist
Start in the same position as before, but this time bring both knees to your chest, with your arms straight out to your sides. Breathe out and bring both knees down to the floor on one side. Maintain for 1 to 2 minutes per side.
Pose #3 – sphinx
Roll over so that you are face-down, and push yourself up so that you are supported on your forearms. Your elbows should form right angles. Maintaining this position for 1 to 3 minutes, you will increase the circulation in your lower back, improving delivery of oxygen and other nutrients.
Pose #4 – pigeon
Note – avoid this stretch if you have knee problems.
Now get up onto your hands and knees. From that position, “bring your right knee behind your right wrist with your lower leg at a diagonal toward your left hip,” Rader explains. Make sure your hips remain horizontal to the floor, and bring your head and arms toward the ground in front of you. Your arms can either be extended, or you can use your hands as a pillow. Maintain for 2 to 3 minutes on each side.
Work with an expert
Stretching as described above can be instrumental to LBP recovery. However, it’s also critical to remember that when you suffer from lower back pain, you don’t have to go it alone. Our team of medical doctors, physical therapists and chiropractors can stop your suffering. Get help now!