Back pain is a common problem for a lot of people, half of healthy, active people over age 30 experience lower back pain.It can be an area that often gets sensitive for most of us at some point in our lives. Many working people who have desk jobs or standing jobs, for an extended period can be prone to back pain. Sitting for long periods can build up pressure on the cushioned discs between the bones on your back.
For every 30 minutes, get up and walk around. It will squeeze fluid out of your discs and reduces pain. If you get constant back pain, consider investing in a sit-stand desk and taking movement breaks. People with chronic low back pain reduced their self-rated pain and disability by 50 percent.
If you have to stand for extended periods, take a load off your lower back by placing one foot on a small footstool alternate with the other foot. A good posture can reduce the stress on back muscles. Be careful when you lift anything substantial, squatting from your knees is the best option than bending from the waist, bending puts too much pressure on your back. Avoid smoking. It can lead to the hardening of arteries, which causes a reduction in blood flow to the lower spine. It can keep your body from delivering enough nutrients to the discs in your back. Some back pains are due to herniated disks at the lower back; it gets better on their own or with treatment. But they can happen again.
Exercises can help improve the symptoms of back pain.
* Stretching exercise( Yoga)
* Walking or bike riding
* Ice and heat
* Ultrasound therapy
* Electrical muscle stimulation
Yoga is one of the most beneficial tools for helping relieve lower back pain. It stretches and strengthens paraspinal muscles that support your back and help you bend your spine, the multifidus muscles that balance your vertebrae, and the transverse abdominis in the abdomen, which also helps maintain your spine.
Do these five yoga asanas every day. You can see the difference within weeks.
1: Downward dog
This classical yoga pose gives the entire body stretch to the back extensors; these large muscles help your lower back to support your spine and help you stand and lift objects.
2: Cat & Cow
This simple and gentle yoga pose helps to open up your lower back, increase flexibility, and give your spine a bit more movement.
3: Legs up the wall
It’s a relaxing yoga pose, but also excellent for the lower back. Legs up the wall remove pressure on your lumbar area and also is a great way to straighten out your spine, as well as drain lactic acid from your legs. It’s also a fantastic pose after you’ve done a tough workout and will help reduce muscle soreness.
The Sphinx is an excellent pose for stimulating the sacral-lumbar arch and toning the spine. When we usually sit a lot, the lower back tends to even out, which can cause pain. Sphinx pose stimulates the natural curvature of the lower back.
5: Triangle Pose
Triangle Pose Lengthens and Strengthens torso muscles. This pose is excellent for lengthening your muscles along the sides of your torso, also stretching your muscles along your outer hip (your IT, or iliotibial, band). Hold this yoga pose for 5 to 10 breaths, then switch to the other side, and repeat as needed.
There are multiple reasons to come to your mat for a yoga session. Yoga can increase your strength and flexibility, calm your mind, promote body awareness, and even help relieve or reduce physical conditions like back pain or minor digestive troubles. We either make ourselves miserable with pain, or we make ourselves strong by working towards improving health. The amount of work is the same.
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