Regardless of age, back pain is a problem that is plaguing many people in recent times. If you have this, you cannot sit on a bench. Can’t sleep. It seems to be difficult to stand. Don’t think you are the only one with this problem. It is a common problem that affects every person. Consult a doctor immediately if the problem persists. No, if you think it comes normally, you can do some yoga asanas at home to get rid of it.
Some lower back stretches will give you relief from back pain. Reduces discomfort.. Makes the waist firmer. It also reduces muscle stiffness and promotes relaxation in the muscles of the lower back. It would be a mistake to think that these stretches only reduce back pain. Because these have many other health benefits. Correct your sitting poster. So you will have a better posture. Reduces injuries in the lumbar region. There is better blood flow. There are benefits of doing these stretches not only physically but also mentally. Reduces stress and tension. Athletes often do these stretches in their warm-up routines. There are many benefits for people who sit for long periods of time at work.
Baby Pose..
One of the gentlest, best lower back stretches is Baby Pose. . An asana that can be done easily regardless of age. You should first be on your knees to perform this stretch. Then sit with your buttocks on your legs. After that, bend forward and stretch your arms as long as possible. Now gently stretch your back and exhale deeply. There may be 20 to 30 seconds in this asana. Take a short break and do this pose again.
Pavana Muktasana
This asana reduces back pain and provides relief. To do this lie on the mat on the back..legs should be spread. Now bend one leg and bring it to the chest. Hold it with both your hands and stretch it gently. This should be 20 to 30 seconds. Then repeat the same with the other leg.
Paschimottanasana..
Sit on the floor with your legs stretched out. Slowly bend forward..grab your toes. Without pressure on the waist.. you can bend your knees a little and stretch. This asana should be held for 20 to 30 seconds. Do this asana at least three times.
Padahastasana
First stand straight. After breathing in.. stretch the waist forward. Bend over and try to touch your toes. Bend the knees slightly if you feel pressure on the waist while bending forward. This should also be done for 20 to 30 seconds.
Inhale and give a twist..
Lie down on the inhalation..stretch your knees to one side and stay for 20 to 30 seconds. This is a key asana in reducing your lower back pain. Then stretch on the other side.
Be mindful of breathing while doing any of these asanas. Do not stretch your body to the point of pain or discomfort. If you do these stretches regularly.. perfection will come in you without you knowing. Get trained in these asanas by consulting yoga experts with Kudiri.
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