Back pain is one of the most common complaints for individuals of all ages, genders, shapes, and sizes, all over the globe, and if you’ve ever suffered with it, you’ll know just how debilitating it can really be. The problem with back pain is the fact that it is very difficult to treat, which is why people often rely on painkillers, which only mask the pain.
Lower back pain can be particularly distressing, and if you’re looking for healthier ways of addressing your discomfort, why not consider Yoga? Yoga has been practiced for literally centuries upon centuries, and it is a crucial component in many alternative and holistic healing processes. Here are 4 yoga exercises that are perfect for strengthening and healing the lower back.
Two knee twists – First up we have two knee twists. To perform this stretch, begin by laying down flat on the floor on your back, with both knees bent to your chest. Next, extend your arms out so that they form a T shape. Breathe out and lower both knees down to the right hand side of your body. Press both shoulders firmly on the ground and switch sides, holding for around 1 – 2 minutes per side.
Supine Hamstring stretches – Next up we have the supine hamstring stretch, which really works the lower back muscles. Begin by laying down flat on your back, with your right knee bent at your chest. Next, slowly bring the right leg slowly up into the air so that it extends upwards to the ceiling. You should focus on really pressing out using the heels of both feet. Hold for 3 – 4 minutes, switch legs, and repeat.
Threading the needle – Don’t worry, this exercise is no way near as complex as it sounds. You should lay on your back, bending both of your knees and ensuring that both feet are flat on the ground. You should then form a figure four with your right knee, and bring your left ankle up against the thigh of your right leg. Slowly raise your left leg into the air until your left calf muscle is parallel to the ground. Then, using your right hand, slowly thread it between both legs lock both hands together behind your left thigh. You should hold this pose for 2 minutes, before switching sides and repeating with the opposite leg.
Leg wall raises – This is perhaps the easiest yoga exercise of all, and it is very effective in the process. Lay down flat on your back facing a wall, with your buttocks as close to the wall as you can get. Next, slowly raise both legs up into the air, swing your feet up the side of the wall, until your legs are near fully extended, and your heels are pressed firmly against the wall. Hold this pose for 5 – 10 minutes and your lower back muscles will feel more relaxed and looser than ever before.