Exercises for Lower Back Pain Relief

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Exercises for Lower Back Pain Relief

• Lower back is a sensitive spot for many people.
  While there can be a ton of causes of Lower back
  pain or Lumbar Spine Pain, a weak core and poor
  posture from sitting all day (and consequently
  shortening the hip muscles that then pull on the
  lower back) are two really common contributing
  factors to lower back aches and discomfort. Its
  always important to figure out whats causing
  pain so you can address it and prevent it from
  happening again. But in most situations, doing
  some gentle yoga exercises for lower back pain
  can help relieve tightness and give your lower
  back some relief.
• Yoga is great for working on flexibility and
  core stability, correcting posture, and
  breathingall of which are necessary for a
  healthy back, says Dr. Sachin Zadbuke of Achinta
  Ayurved who is an expert in providing Ayurvedic
  Treatment for Lower Back Pain
• If you have any history of lower back injuries,
  problems with your discs, or experience pain that
  lasts more than 72 hours without improving, you
  should see an ayurvedic doctor or your local
  physical therapist before doing any exercises. If
  you have an issue that requires medical
  attention, its best to address it before it
  becomes worse.
• If your lower back pain is more of a general
  achiness or discomfort, its worth trying some
  yoga exercises for lower back pain to address any
  tightness and alignment issues. Dr. Sachin
  Zadbuke recommends doing the lower back exercises
  mentioned below and holding each pose for
  anywhere from one to three minutes.

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1) Cat-Cow Pose - Marjaryasana/Bitilasana

• These postures help to massage the
  spine, while also stretching the back and the
  torso. These postures are a great way to keep the
  back limber-happy.
• Steps to perform Cat-Cow Pose-
  Marjaryasana/Bitilasana
• Start on all fours with your shoulders over your
  wrists and hips over knees.
• Take a slow inhale, and on the exhale, round your
  spine and drop your head
• toward the floor (this is the cat posture).
• Inhale and lift your head, chest, and tailbone
  toward the ceiling as you arch your
• back for cow.
• Do this exercise for lower back pain relief for
  one to three minutes daily

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2) Palm Tree Pose- Tadasana

• Tadasana or Palm Tree Pose is a very good
  stretching and relaxing exercise for lower back
  pain. It is a balancing asana and stretches the
  spine, legs, arms, abdominal muscles chest.
• Steps to perform Palm Tree Pose- Tadasana
• To practice Tadasana in standing position,
  stand straight and keep your legs slightly apart
  from each other.
• Raise your hands above your head and look
  straight while focusing on one point in front of
  you.
• Interlock the fingers of both the hands and
  turn them upwards in such a way that the palms
  are towards the ceiling/sky.
• Take a deep breath or while inhaling, stretch
  your arms, chest and shoulders upwards.
• While practicing Tadasana, the gaze can be
  adjusted to look a little above while stretching.
• Raise you heels in such a way that all the
  weight of your body is on the toes.
• Remain in this position for 20-30 seconds.
• Retain your breath while stretching.
• While exhaling, come down to your original
  position.
• This completes one round of Standing Pose
  Tadasana or Palm Tree Pose.
• You can practice Tadasana or Palm
  Tree Yoga Pose for 8-10 rounds.

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3) Child Pose- Balasana

• Childs Pose helps to stretch the hips, thighs,
  and ankles while reducing stress and fatigue. It
  gently relaxes the muscles on the front of the
  body while softly and passively stretching the
  muscles of the back torso.
• This resting pose centers, calms, and soothes the
  brain, making it a therapeutic posture for
  relieving stress. When performed with the head
  and torso supported, it can also help relieve
  back and neck pain. Sometimes used as a
  counter-pose to backbends, Childs Pose restores
  balance and equanimity to the body.
• Steps to perform Child Pose-Balasana
• Start on all fours, keep your arms forward and
  sit back so your butt is resting just above your
  heels.
• Hold and breathe deeply, feeling the breath
  reach all the way into your hips. The more you
  extend in either direction, the more youll feel
  relief.

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4) Supine Hamstring Stretch - Supta
Padangusthasana

• Stretching the hamstring muscles, located at the
  back of your thigh, can improve the ease by which
  you perform daily activities, such as bending
  over to pick up a fallen object or tying your
  shoes.
• Improving the flexibility of the hamstrings has
  many other benefits including reduced lower back
  pain.
• Back pain can be a symptom of ailments including
  muscle tightness and strains, fatigue and muscle
  weakness. Stretching the hamstrings helps to
  reduce back pain by lengthening the thigh
  muscles. Longer muscles relieve pressure on the
  lower back and ease aching.
• Steps to perform Supine Hamstring Stretch- Supta
  Padangusthasana
• Lift your leg and pull on the strap until you
  feel a stretch throughout the back of your leg.
• Hold and breathe deeply, feeling the breath
  reach all the way into your hips. The more you
  extend in either direction, the more youll feel
  relief.
• The other leg should remain extended without
  coming up off the mat. Stretch both legs twice
  for 30 seconds.

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5) Half lord of the fish pose - Ardha
Matsyendrasana

• Half Lord of the Fishes Pose is a gentle yet
  highly beneficial pose to incorporate into your
  yoga practice.
• Performing twists in yoga gives our bodies a
  chance to wring out tension and realign the
  spine.
• Steps to perform Half lord of the fish pose-
  Ardha Matsyendrasana
• Start in a seated position with legs out
  straight.
• Cross the right leg over the left so the right
  heel is outside the left hip.
• If comfortable, bend the left knee and bring
  the left heel to the right hip, resting the
  top of the foot on the ground. Alternatively,
  leave the left leg extended.
• Reach your left arm in the air, then twisting
  at the lower belly, hook the left elbow outside
  the right knee.
• Place the right hand on the floor behind the
  tailbone, as close to the body as
  possible. Use this arm to keep the spine long and
  sitting tall.
• Be careful not to use the elbow to force the
  body to turn, but rather use the
  strength of the core to twist.

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6) Legs up the wall pose - VIPARITA KARANI

• Helps to alleviate lower back pain, re-energizes
  tired legs and can be helpful to relieve
  headaches.
• Steps to perform Legs up the wall pose- VIPARITA
  KARANI
• Approach the wall sideways so that your hip is
  as close to it as possible.
• Swing your legs up the wall so that your
  buttocks are in contact with the wall.
• Rest with legs extended and lower back on the
  floor

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7) Downward Facing Dog Pose - Adho Mukha
Svanasana

• Downward Facing Dog Pose stretches the shoulders,
  hamstrings, calves, arches, and hands.
  Strengthens the arms and legs. It helps to relief
  headache, insomnia, back pain, and fatigue.
• The entire spine is stretched and decompressed in
  this position.
• This pose is simple yet effective for bringing
  flexibility into the spine and for stretching the
  back, hips, and abdomen. Its great for relieving
  lower back pain and sciatica.
• Steps to perform Downward Facing Dog Pose- Adho
  Mukha Svanasana
• Begin on your hands and knees. Align your
  wrists directly under your shoulders and your
  knees directly under your hips. The fold of your
  wrists should be parallel with the top edge of
  your mat. Point your middle fingers directly to
  the top edge of your mat.
• Stretch your elbows and relax your upper back.
• Spread your fingers wide and press firmly
  through your palms and knuckles. Distribute your
  weight evenly across your hands.
• Exhale as you tuck your toes and lift your
  knees off the floor. Reach your pelvis up toward
  the ceiling, then draw your sit bones toward the
  wall behind you. Gently begin to straighten your
  legs, but do not lock your knees. Bring your body
  into the shape of an A. Imagine your hips and
  thighs being pulled backwards

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If you are looking for a holistic Ayurvedic
Treatment to reduce lower back pain then call Dr
Sachin Zadbuke on 91-9420357569 or visit follow
this link to book a free consultation for Lower
back pain treatment. Call on 91-9420357569
or email at contact_at_achintyaayurved.com Address
Opp to Ramjanaki Hall,Gavbhag,
Nadivesanak, Ichalkaranji.Tal
Hatkangale,Dist- KolhapurPin
416015Maharashtra,India. Phone [phone]
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