What Yoga Exercise Is Good For Low Back Pain?

Approximately 80% of the world’s population suffers from low back pain at least once in their life. It is essential to learn to prevent it or, failing that, to treat it appropriately.

There are few pain as excruciating as low back pain. If you’ve had it, you know it. The good thing is that there are different ways to treat it, and one of them is through yoga exercise.

Low back pain, also known as low back pain or simply lumbago, is a condition that affects the lower back, that is, the lower back of the spine.

For different reasons, low back pain has become more common over time. In fact, the American Association of Neurological Surgeons details in one of its publications that it is estimated that 80% of the population of that country 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. According to a Mayo Clinic article, 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 impaired walking.
• Pain in the leg, buttock, upper thigh, or groin.
• Pain when touching the lower back.
• Loss of flexibility.
• Swelling in the area.

According to the same source, if the condition occurs for a short time, it is called acute low back pain. Meanwhile, if the discomfort lasts three months or more, it is considered chronic low back pain.

Causes of lumbago

Low back pain is not a disease, but a clinical condition. This pain usually appears in people who are constantly subjected to overload of the lumbar muscles, either due to their work activity or for other reasons.

According to research published by Scoliosis and Spinal Disorders , some of the reasons for its appearance may be the following:

• Trauma, sprains, or strains from overstretching.
• Poor posture.
• Poor muscle control
• Herniated or ruptured intervertebral discs.
• Sciatica.
• Stress.
• Spinal cord fracture.
• Osteoporosis fracture.
• Injuries not detected promptly and requiring surgery.
• Celiac Disease.
• Curvatures of the spine (such as scoliosis or kyphosis).

Why is yoga exercise good for low back pain?

The health benefits of yoga are numerous. In the case of pain in the lumbar area, this discipline helps to strengthen the dorsal muscles and reduce all the tension present in the area. Its positive effects for the treatment of this ailment were confirmed by a study published by the Annals of Internal Medicine .

As one of the common causes of low back pain is stress, yoga is an extremely useful ally. This discipline helps you relax and release the tensions of day to day.

Another benefit of this ancient practice is that it helps to improve flexibility through asanas . According to a study published by the Journal of Sport and Health Research , improvements in flexibility can be seen as early as six weeks after starting regular yoga practice.

What yoga exercise to do to avoid low back pain

If you have back pain, it is best to practice a yoga exercise that allows you to relax and make your lower back more flexible without exerting extreme efforts. Here are three really simple asanas  or poses that can help you reduce pain.

Balasana or child’s pose

This asana is ideal for relaxing and stretching your back. It is one of the simplest and you don’t have to be an expert to practice it. You can do it in the following way:

• Get on your knees on the floor, put your big toes together, and sit on your heels.
• Put your knees hip-width apart and lower your torso forward between your thighs. Lower your forehead to the ground and place your hands behind your feet. Make sure the palms are facing up.
• You can practice it for one to three minutes, until you feel comfortable and pain-free.

• To come out of the asana , lift your torso gently while paying attention to the breath.

Pavanamuktasana or Wind Release Pose

This yoga exercise helps to make the lower back more flexible. If you’ve been standing for a long time, this pose will help you feel relieved. 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 your shoulders and keep your hips from rising.
• Don’t forget to combine the exercise with deep inhalation and exhalation.
• To come out of the pose, withdraw your arms and lower your legs gently.

Bidalasana or cat pose

This position will allow you to stretch your spine and work your abdominal muscles. It is one of the basic asanas , but it can be used to reduce pain in the lower back. You can practice it in the following way:

• 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.
• He looks down at the ground. Arch your back, lower your head, and try to gently tuck your chin to your chest as you breathe.
• Inhale, arch your back, and lift your head to look up. Exhale to return to a convex back and lower your head.
• Continue the cycle for 30 seconds and rest in the child’s pose when you want to get out.

Remember that yoga exercise does not replace the doctor

Yoga is an age-old discipline that benefits the body and mind, and you don’t have to be an expert to start practicing it. Go ahead and try these simple asanas and relieve that annoying back pain.

If you do not get good results and the pain persists or intensifies, it is best to consult your doctor. The professional will be able to find the cause of your ailment and indicate a more specific treatment.