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5 poses to relieve lower back pain

Let’s face it: getting low back pain is no fun, particularly when you wake up with it in the morning and realize you have a full day ahead of you at work. That is why we stretch the most essential and engaged muscles in the low back every morning. The lower back bears the brunt of the body’s weight and is essential for all movements. The lower back affects strength and relaxation when you’re standing, sitting, walking, or lying down. It’s no joke that it’s a major source of discomfort. Back pain affects eight out of ten people at some point in their lives, and lower back pain is one of the most common causes people seek medical help. Understanding the relationship between sleep and lower back pain opens up new avenues for relief. Knowing how to relax while you have back injuries will help you deal with pain and lead to healing and rehabilitation.

Type of lower back pain

Lower back pain is divided into two categories:  acute and chronic.

  • Acute lower back pain is a short-term condition that can last anywhere from a few days to a few weeks. It is often linked to a specific incident or illness. There is no longer any impact on movement after intense back pain has faded.
  • Lower back pain that lasts three months or more is considered chronic. It happens without a direct connection to an original accident in many situations.

Acute lower back pain can develop into chronic pain. Around 20% of cases of acute low back pain continue and become permanent, according to estimates.

Chronic Back Pain: What Causes It?

Chronic back pain is commonly caused by aging, but it may also be caused by a previous injury. The following are the most important causes:

  • Arthritis of the spine- the gradual thinning of the cartilage inside the spine
  • Spinal stenosis – narrowing of the spinal canal that may lead to nerve pain
  • Disc problems, such as a herniated or bulging disc
  • Myofascial pain syndrome- unexplained muscle pain and tenderness

What exercises do you do to improve your lower back?

Weight and endurance must be worked on in the kinetic chain to prevent back pain. Your spine and spinal muscles get lots of support from your core. Furthermore, tightness or stiffness in your glutes, hips, quads, and hamstrings can affect the muscles in your lower back, causing them to be overworked and prone to spasm. Strengthening and stretching exercises that target the lower back will improve.

Doing around during the day and doing core-strengthening exercises will help support the spine and abdominals while also preventing back pain. Stretching your lower back will help a lot as well. Yoga poses are perfect for relaxing tension and loosening muscles, and there are a few that can help stretch the back and counteract the daily wear and tear on our bodies. If you have back problems, see the doctor before beginning any workouts.

Child’s Pose

image | NYCDocs - Primary care doctors at Bronx NY

If you’ve been sitting at a desk all day and your lower back is hurting, child’s pose is a perfect yoga exercise to do. Kneel on the field with the shins and tops of your feet on the ground. Bend at the waist, extending your arms out and your buttocks down. Stretch your arms straight out in front of you, palms on the concrete, until your stomach is leaning on your thighs and your arms are spread straight out in front of you. Concentrate on your breathing and go slowly. To help loosen your lower back, hold this pose for one minute.

Spinal Twist

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Your lower back, ribs, and glutes will all benefit from the seated spinal twist. It’s critical to start turning gently so that no muscles are aggravated. Sit in a comfortable position with both legs spread in front of you. Cross your right leg over your left leg by bending your right knee. Twist to the right and place your right hand on the floor behind you. When twisting, place your left arm on the outside of your right leg for protection. Move to the other side after only 30 seconds.


image 2 | NYCDocs - Primary care doctors at Bronx NY

The cat-cow is a well-known yoga posture that is excellent for relaxing the lower back muscles. Begin on all fours with your hands and knees below your shoulders and hips. This exercise helps you to shift naturally when taking deep breaths, so keep track of how much oxygen is coming in and out of your body. Inhale deeply when raising your head toward the ceiling. When you inhale, arch your back and lower your stomach toward the ground. Exhale while bringing your chin to your stomach and your abs in, arching your back toward the ceiling. Repeat for one minute, rotating back and forth.

Revolved Head-to-knee pose

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This stance stretches the lower back and sides of your waist. It also helps to free up the sides and back of the body by elongating the spine. Begin by sitting on your mat in a straddle stance, with both legs stretched out to the sides of the bed. Place your left foot on the inside of your right thigh and bend your left knee. Reach your right arm down the length of your right leg, and your left arm up to the ceiling. Then slowly lean to the right to extend the left side waist and reach the left hand to your right toes. Bring your chin to your leg. Hold for a few breaths before eventually releasing and switching sides.

Knees to chest

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Stretch your lower back and glutes while aligning your neck from knees to chest. This is a simple and relaxed transition that can also help you gain stability over time. On your back, lie down. Bend your knees and bring your legs to your shoulders slowly. Bring your knees or shins tighter to your body by wrapping your hands around them. For around 30 seconds, stay in this place. Relax by gazing at the ceiling or closing your eyes and taking in the stretch.

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