Most people suffer from lower back pain at some point throughout their lives. Stretching hips and strengthening the abdominal muscles ensures good posture and better intervertebral discs. This may positively lead to proper spine alignment and enhance the efficiency of the nervous system, thus improving overall health and well-being. This blog discusses how practicing yoga stretches for the lower back will keep you fit and healthy.
Best Yoga Poses for Lower Back Stretching
Keeping your spine healthy involves mobility and strength, and movement has much to do with that. For example, mobility lubricates your joints and brings fresh blood into your discs. The cat-wow yoga back stretches focus on the lumbar region of your lower spine. It strengthens key muscles while lengthening others.
Here is how to do it:
Lie on your back with knees bent, feet hip-width apart, with your knees above your ankles. To move into cow pose, inhale and curve your lower back, pressing your tailbone toward the ground. Then, as you exhale into the pose, arch your spine and draw your tailbone toward your knees as you flatten your lower back onto the floor. Do this flow 5-10 times and feel the good results for your spine.
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Table Top with Alternating Knee to Elbow
The most incredible balance between flexibility and stability is achieved in yoga stretches for the lower back.
For this yoga pose, it would be best if you started on your hands and knees so that your shoulders are straight over your wrists and hips above your knees. Then, take your sit bones toward the wall behind you and lead your chest and eyes forward so your spine is neutral. As you inhale, bring your right arm out in front of you as if you are expanding your entire trunk. Reach out the side of your body as you bring your left leg back from you, anchoring on the front side of your body. Slowly exhale and draw your other knee to your elbow as you tuck your tailbone under by reaching it around and into the floor with the heel of your left hand. Breathe out to return to the stretched position, then breathe in to lower your limbs back to the floor. Do this yoga back stretch five times on each side.
The cause of lower back pain may not be originating from the lumbar area. It could originate from other parts of your spinal cord. Pain originating from different parts of the spinal cord can happen due to an injury, instability, or tightness of the gluteal muscles. One effective way to alleviate the discomfort is in the "thread the needle" pose. It is accessible and powerful, releasing tension in the outer hips and glutes.
Here is how to do it:
Begin lying on your back with knees bent and feet hip-width apart. Weave your right leg across the left thigh, creating a figure-four. Weave your right arm through the opening and stretch to the front of your left shin. As you bring your legs into your chest, lengthen your sit bones out, curving your lumbar. Bend your elbows slightly to stay on the floor with your upper back and head.
Conclusion
Yoga stretches for lower back can soothe and improve lower back pain. Use these simple sequences to get you going in the morning or stretch you out at night after a trying day. Consult your physician before beginning a new exercise regimen.
Also make sure you have a mediclaim policy for coverage against medical and surgical costs.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.