Posture Exercises for Back Pain Relief

Posture Exercises for Back Pain Relief

Posture exercises for lower back pain relief is something that you must consider practicing in your day-to-day life. Sitting long hours in front of computer, lifting or carrying heavy loads, accidents or sports related injuries are some of the major causes of lower back pain. Just to get rid of back pain and to live a comfortable life, millions of Americans sacrifice a lot of money, yearly. But without implementing suitable posture exercises, it’s extremely difficult to get rid of lower back pain. The further article points out three effective posture exercises for lower back pain relief that can lead to a comfortable life.

 1. Back Pain Reliever

This posture exercise is for them who spend a lot of time sitting. Long time sitting down cases our anterior hip muscles to shorten, which in turn, lead to a poor posture and back pain. The best way to get relief from lower back pain due to long sitting is by keeping our pelvis in neutral alignment, which can be achieved by stretching our anterior hip muscles. Here is how you can do it:

Place your knee down and bring your right leg out in front of you making a 90 degree angle. Bring your hands behind your head and force your left hip forwards. By doing this, you’ll be able to feel the stretch through the front of your thigh and the front of your left hip. Maintain this position for 30 seconds. Repeat this for the other side too. Doing this 5-6 times a day will help reduce lower back pain.

2. Magery

Imagine a straight line passing through your body from floor to the ceiling. Now visualise that a strong cord joined to your breastbone is drawing your rib cage and chest upwards, making your taller. Constrain your pelvis level and don’t let the lower back to sway. Slowly stretch your head toward the ceiling in such a way that the space between your pelvis and rib cage increases. Hold this position for 30 seconds and then repeat again in the next minute. Do this for 5 times a day and you’ll notice significant reduction in your lower back pain.

3. Shoulder Blade Squeeze

This is one of the posture exercises for lower back pain relief that will also help to decrease your shoulder stress. Position yourself straight on a chair and rest your hands on your thighs. Maintain your shoulders down and level your chin. Slowly pull your shoulders back and squeeze your shoulder blades together. Maintain this position for 5 seconds; relax. Repeat 3-4 times.

Conclusion

In this busy world, it’s difficult to devote special time for exercising and stretching to maintain a proper health. Keeping this in viewpoint, the above described posture exercises for lower back pain relief is designed in such a way that you don’t need to divide separate time for them. These stretches for back pain relief can be practiced effectively in the office, home or at the gym.

Tags: Back Pain Relief, Lower Back Pain Relief, Posture Exercises for Lower Back Pain Relief, Home Remedies for Back Pain Relief, Easy Exercise.

Daily Yoga and Meditation

Yoga for Back Pain Relief 

Yoga is the complete package of exercise for all age group. It consist of Pose & Posture, breathing exercise, warm-up, stretching, meditation, Mudra and so on. With the busy schedule and fast-food today many people are suffering from different health problem. Everyday 1 hour practice of yoga will make healthy body and mind. Breathing exercise and meditation will heal internal problem whereas posses and postures will solve all physical problem. Lower back pain is a common problem with growing age. Causes for this pain are dry ligament in spinal cord joints, calcium deficiency, over exercise and other. Calcium supplements and pathological medicine will relief the problem during its consumption only leaving side effects. Regular practice of some yoga poses and posture will relief lower back pain naturally without any side effect. Some poses are described below: 

Lower Back Pain

 Cobra Pose (Bhujanga Aasan) 

The posture in cobra pose is said to be derived from extension of cobra. This very simple pose with strengthen your spinal cord, chest and stomach muscle. Keep both legs straight and join, put your hands in mat near shoulder and inhale dip breadth straitening your hand to give posture like extension of cobra.

Cobra Pose

Monkey Pose (Markat Aasan) 

 The posture in Monkey pose is said to be derived from twisting body like monkey does. This very simple pose will strengthen spinal cord, stomach muscle and spine. It can be done with pose different style.

Pose 1:

Sleep flat in level surface, put your hand straight to shoulders. Pull legs back to hip and twist your body like monkey does. Bend legs towards left and head towards right with breathe exhale. Take rest at middle position with breathe inhale. Bend legs towards right and head towards left with breathe exhale. Do it for 7-11 rounds for effective result.

Monkey Pose 1

Pose 2:

Sleep flat in level surface, put your hand straight to shoulders. Take your left leg straight to right hand and head bend to right with breathe exhale. Relax in normal position with breathe inhale. Similarly, take your right leg straight to left hand and head bend to right with breathe exhale.

Monkey Pose 2

 Conclusion: 

 Cobra pose and Monkey pose are the best Yoga poses and posture exercise for lower back pain relief. 

 Tags: Yoga, Pose, Posture, Back Pain, Relief

Daily Yoga and Meditation

Cobra Pose (Bhujangasan)

Cobra Pose is derived from posture of snake Cobra when its hood raised. Cobra Pose in Sanskrit call Bhujangasan, pronounced bhu-jung-aasan.  This pose is one of most important pose in yoga to practice daily. It is very useful to strengthen muscles of the back, neck and abdomen on regular practice. You can practice this pose by your own without any help from qualified yoga instructor following steps below.

Cobra Pose

Procedure for Cobra Pose:

1. Put your yoga mat in level surface.
2. Lie in mat flat comfortably on your stomach.
3. Feet need to be together with the tops of them against the floor. Spread hands on the floor under shoulders and hug elbows against rib cage.
4. Straighten your arms and lift your head, chest and stomach from floor to pose like cobra raised its hood with inhale slow and deep breathe.
5. Stay in this posture for 10-30 seconds and exhale gradually returning to normal position. 
6. Continue the above procedure for 5-15 times daily.

Health Benefits of Cobra Pose:

• Helps to recover Asthma problem

• Stretches muscles of chest, neck and abdominal

• Relief on lower back pain

• Strengthens muscles of arms and shoulders 

• Muscles of face tone to look younger

• Decrease fats from abdomen and chest.

• Increases flexibility

• Regular menstruation in female

• Tones the buttocks muscles

• Stimulates organs like kidney, pancreas  in the abdomen

• Opens the chest and helps to clear the passages of the heart and lungs

• Improves circulation of oxygenated blood

• Improves digestion

• Strengthens the spine

• Improve memory loss

Precaution in Cobra Pose:

As the precaution, practice this posture in the supervision of yoga experts. Don't forget to practice opposite posture of Cobra Pose to balance the muscles exercise. You must do Seated Forward Bend ( Janu shirsasan) pose equal number of times you did cobra pose.

 Tags: Cobra Pose, Bhujangasan, Yoga, Lemory Loss, Health Benefits, Process, Muscles