Lower back ache is one of the most common complaints of men and women all over the world. It can be triggered by a variety of factors including improper lifting of heavy weight, injuries, unhealthy lifestyle etc. Yoga can be very beneficial in treating lower back pain. However, it should be practised under a certified instructor, especially in cases where back pain is triggered by injuries. Some yoga asanas you can try and include:
- Supine hamstring stretch asana: To practise this asana begin by lying flat on our back with both legs together and rams by your side. Bend your right knee upwards towards your chest and place an elastic band or a rolled up towel around the ball of your foot. Straighten out your leg towards the ceiling and press out wards with both heels. If your back muscles feel strained while performing this asana, bend the left knee such that your foot is flat against the ground. Hold this position for 3-5 minutes and then repeat with the other leg.
- Two knee twist asana: Begin this asana by lying flat on your back with arms stretched out on either side and legs outstretched together. Bend your knees upwards and bring them towards your chest. Slowly, exhale and twist your hips so that your knees touch or come close to the ground on your right side. Keep both your shoulders flat against the ground. Hold for 1-2 minutes before twisting your knees to the other side.
- Sphnix asana: Begin by lying on your stomach. Prop yourself up on your forearms with your elbows aligned directly below the shoulders. Press downwards through your palms and the top side of your feet. Simultaneously, press the pubic bone forward until you feel some sensation in your lower back. Hold for 2-3 minutes before going back to the starting position. This asana aids in improving the circulation of blood in the lower back area.
- Pigeon asana: Begin by forming an inverted V with your hands and feet outstretched and hips above the ground. Bend your right knee and bring it forward such that the knee if behind your right hand and the foot is behind your left hand. Bend forward and widen your elbows while placing one hand above the other. This acts as a pillow for your forehead. Lower your head to rest on your hands and hold for 2-3 minutes before repeating with the other leg.