There are few low back pain as unbearable as lumbago. If you have suffered, you know it. The good thing is that there are different ways to treat it, and one of them is through the exercise of yoga.
Low back pain, also known as lumbar pain or just lumbago, is a condition located in the lower back, that is, in the lumbar area of the spine.
For different reasons, low back pain has become more common with the passage of time. In fact, it is estimated that 80% of the world population could suffer from this condition at least once in their life.
There are ways to prevent low back pain and treat it early. Next, we will tell you how to detect it and what yoga exercise you can do to relieve pain.
Symptoms of lumbago
Low back pain can last from a few days to several weeks. Some of the symptoms by which we can recognize this pain are the following:
- Muscle spasms in the lower back
- Difficulty moving the trunk or impediment to walk
- Leg, buttock, upper thigh, or groin pain
- Pain when touching the lower back
- Loss of flexibility
- Inflammation in the area
If the condition occurs for a short time (days or a few weeks) it is called acute lumbago. If the discomfort lasts three months or more, it is considered chronic low back pain.
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Causes of lumbago
Lumbago is not a disease, it is a clinical condition. As some studies explain, this pain usually appears in people who are constantly subjected to overloads of the lumbar muscles, whether due to their work activity or not. Some of the reasons for its appearance may be the following:
- Injuries, sprains, or strains from excessive stretching
- Bad posture
- Bad muscle control
- A hernia or rupture of intervertebral discs
- Sciatica
- Stress
- Fracture of the spinal cord
- Fracture due to osteoporosis
- Injuries not detected promptly and requiring surgery
- Celiac Disease
- Cancer near the spine
- A curvature of the spine (such as scoliosis or kyphosis)
Why is yoga good for low back pain?
The benefits of yoga in health are almost infinite. In the case of pain in the lower back, this discipline is ideal because it helps to strengthen the dorsal muscles and reduce all the tension present in the area.
As one of the common causes of the onset of this ailment is stress, yoga is a perfect ally. This helps you to relax and release the tensions of the day today.
Another benefit of this millenary practice is that it helps improve flexibility through asanas. It makes you aware of your own body and learns to listen to it with each stretch.
Yoga exercise to avoid low back pain
It is ideal to practice a yoga exercise that allows relaxing and relaxing the lower back without making extreme efforts. Here we show you 3 really simple asanas that can help you reduce pain.
Balasana or child’s posture
This asana is ideal for relaxing and stretching your back. It is one of the simplest and you do not have to be an expert to practice it. You can do it in the following way:
- Get on your knees on the floor, join the big toes of your feet and sit on your heels.
- Put the knees to the width of the hips and lower the torso forward, between the thighs. Lower your forehead to the ground and place your hands back, on the side of your feet. Be careful that the palms are facing upwards.
- You can practice it between one and three minutes until you feel comfortable and pain-free.
- To get out of the asana, gently lift the trunk while paying attention to the breath.
Pavanamuktasana or wind release posture
This yoga exercise will help you relax your lower back. If you have been standing for a long time, this asana will help you feel relief very quickly. Here we tell you how to do it.
- Lie on your back, bend your knees and bring them to your chest. Hug your knees as far as your arms allow.
- Relax the shoulders and prevent the hips from rising.
- Do not forget to combine exercise with inhalation and deep exhalation.
- To get out of the posture, remove the arms and lower the legs gently.
Bidalasana or cat posture
This position will allow you to massage the spine and work the abdominal muscles. It is one of the basic asanas, but it can greatly help reduce pain in the lower back. Here we tell you how to practice it.
- Place your hands and knees on the floor, as if you were simulating the four legs of a table.
- The knees should be vertically below the hips.
- Take your eyes to the ground. Arcate the back, lower the head and try to hit the chin to the chest gently while breathing.
- Inhale, arch your back and lift your head to look up. Exhale to return to a convex back and lower the head.
- Continue the cycle for 30 seconds and rest in the child’s posture when you want to leave.
Yoga is a millenary discipline that benefits our body and mind and you do not have to be an expert to start. Go ahead and try these simple asanas and relieve that annoying back pain.
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