Back Pain

Exercises for Low Back Pain Treatment

Lower back pain is the most common cause of job-related disability. Exercises for low back pain can help you stay as active as possible. Yoga is a safe activity and its related exercise may be the most effective way to speed recovery from low back pain and help strengthen back and abdominal muscles.

Chronic Bad Back Conditions

Though it is a problem which can be easily dealt with, but there are chronic conditions which cause acute distress. Reasons like degeneration of bones like lumbar spondylosis, ankylosing spondylitis and rheumatism are the principal chronic low back pain causes.

Ankylosing Spondylitis and Lumbar Spondylosis primarily affect the lower back, which are types of chronic arthritis that can be controlled by doing the specific exercises for low back pain. In the advanced stage of ankylosing spondylitis, the back and spine may become very stiff making it difficult to bend back on either sides. One may not be able to even turn.

Physical exercises and conservative movement are the key to heal the above symptoms. The recovery of movement and low back pain relief can be expected by reaping the benefits of the yoga exercises for low back pain.

Welcome to The Wonderful Club - A free session for low back pain treatment course for 21 days. Yoga exercise is an effective low back pain remedy which helps to control pain and to maintain musculo-skeletal function for the lower back. We can assure you that after doing this full course, there will be a positive change in your problem.

Back Bending Hands on Waist

Stand straight with 6 inches gap in between two legs. Place your hands on waist. Now slowly bend your upper body towards your back. Count 10 in that position. Return to normal position.

Benefits: Eradicates back pains and keeps the body flexible.

Lifting of Buttocks

Lay down on your back. Fold both the legs from knee with hands aside. Now lift your buttocks. Hold and count 10. Then lower down your buttocks. Then take rest.

Benefits: Strengthens the back and abdominal muscles and gives energy.

Bridge Pose

Lie down straight on the ground. Bend both the knees. Raise the hip area and keep both the hands with the support of the elbows under the waist. Keeping the hip area raised, straighten the legs. Rest the shoulders and the head on the ground. Remain in this position for 6 to 8 seconds. While coming back to normal position slowly rest the hips and legs on the ground. Rest in Corpse pose for some time and repeat the exercise.

Benefits: This is beneficial in slip disc, backache, neck ache and diseases of stomach.

Crocodile Pose

The crocodile pose provides comprehensive stretching throughout the body. It extends and stretches the back muscles, legs, buttocks, and posterior arms and legs. This yoga position helps diminish tension and enhance posture while releasing accumulated strain.

Recline flat on your stomach.
Connect both elbows together, creating a support structure with palms positioned beneath your chin. Elevate your chest while maintaining elbows and legs in contact.
During inhalation, bend one leg followed by both legs together. While folding, the ankles should touch the hips. On exhalation, extend feet straight. Perform 20 to 25 repetitions.

Precaution: Individuals with significant back injuries should avoid this position. Those experiencing neck difficulties should maintain neutral head alignment or use a cushioned blanket for neck support.

Benefits: This exercise is beneficial in slip disc, cervical and sciatica. Provides comprehensive stretching and helps diminish tension and enhance posture.

Monkey Pose

Monkey Pose (I):

Lie down straight and spread both the hands at the shoulder level. The palms should be open, facing the sky. Fold both the legs at the knees and keep them near the hips.
Now turn the knees towards the right side, rest the right knee on the ground. Left knee should rest on the right knee and the left ankle should rest on the right ankle. Turn the neck to the left side.
Similarly, repeat the exercise from left side as well.

Monkey Pose (II):

Lie as in the above position. Fold both the legs at the knee and keep them near the hips. There should be a distance of one and a half feet between the feet.
Bend the right knee towards the right side, rest it on the ground. Bend it to an extent that the left knee reaches the right toe and rest the left knee on the right side near the right knee, on the ground. Turn the neck to the left side.
Repeat the same with the other side.

Benefits: This exercise is specially useful for backache, cervical, spondylitis, slip disc and sciatica. It cures stomachache, dysentery, constipation, wind and makes the stomach light. It is beneficial for the pain in hip and the joints. It cures all the deformities of the spinal cord.

Cobra Pose

Lie down on your abdomen. Rest the palms by the side of the pelvic region so that the fingers and shoulders remain at the same level. Put pressure on the palms and raise your upper body upward till the navel portion. Hold this posture and count 5. Breathing will be normal while holding. Come back and take rest in Corpse pose. Do the whole process once again.

Benefits: Strengthens the back and arm muscles.

Locust Pose

Lie with your stomach and place both the hands underneath the thighs.
Inhale and raise the right leg up; the leg should not bend at knee. The chin should rest on the ground. Remain in this position for 10 to 30 seconds. Repeat this 5 to 7 times.
After practicing with the left leg separately, perform the movement using both legs simultaneously for 2 to 4 repetitions.

Then rest in Corpse pose. Do the whole process once again.

Benefits: It increases the core strength as well as of the backs, adductors and the glutes in the legs.

Boat Pose

Lie down straight on the abdomen with forehead resting on the floor. Keep your arms extended forward. Raise your arms, head, neck, shoulders, trunk and legs simultaneously as high as possible. Keep your elbows and knees straight. Breathing will be normal. Maintain this posture and count 10. Bring down your legs, hands and forehead to the ground. Then relax in Corpse pose.

Benefits: Boat pose helps to ease back pain and stiffness.

Bow Pose

Lie down on your abdomen. Hands will rest beside the body. The distance between two legs should be wide. Bend your knees and place the feet near the buttocks. Right hand will hold the right ankle and left hand will hold the left ankle. Thighs should rest on the ground. Raise your upper body till the navel portion only. Hold and count 10. Then rest your body by releasing your hands and legs. Take rest in Corpse pose.

Benefits: Increases strength and flexibility along the entire length of the spine.

Stick Pose

Lie down on your back. Stretch your hands straight upward and hold your right thumb with left thumb. Feet should be outstretched. Lower body will be stretched downward and upper body to be stretched upward. Hold and count 10. Then take rest in Corpse pose. Do the whole process once again.

Benefits: It stretches whole body hence provides natural traction.

Breathing Exercise

Sit on Lotus pose. Left hand will rest on knee in easy pose. Close the index and middle fingers of the right hand. Keep rest of the fingers opened. Block the left nostril with right hand's ring finger. Take long breath through right nostril and hold. Then, block the right nostril with the thumb of right hand and exhale through left nostril. Now inhale through left nostril and hold. Block the left nostril with right hand's ring finger and exhale. Again inhale through right nostril and hold. Do this for 10 times. Then take rest.

Benefits: Performed religiously can benefit both the mind and body.

Meditation

Sit in Lotus pose. Close your eyes. Visualize and concentrate on a specific object, an image of a beautiful place. The person can silently repeat the word ALLAH. Also can observe or concentrate on breathing or in third eye (in between two eye brows). Meditate for 2 minutes.

Benefits: Decreases anxiety, muscle tension, calms and balances our mind giving a feeling of well-being.

Corpse Pose

Lie down on your back and relax your whole body, as if you have gone to sleep. Place a cold towel on top of the eyes. In this posture, keep the mind clean from all worries and thoughts. Corpse pose is mandatory after performing every set of other exercise. Do this for 5 minutes.

Benefits: A calm and relaxed posture beneficial to the mind and body.