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 Meditaion

Basic Meditation for Beginners Technique 6

Relaxing Meditation

Relaxing Meditation is simple and effective meditation technique for beginners. Basic thing in this meditation is focus, observation, auto-suggestion and relaxation. Its easy for anyone to start meditation from now after going through article. This technique is used to relax your body along with your mind. Most meditation focus on relaxation of mind and here we will relax our body which simultaneously relax our mind. In two easy steps you can meditate.

Relaxing Meditation

Step 1: Preparation for Meditation

Mental preparation is must before stating any meditation. Now be mentally prepared for meditation. Choose place where you are comfortable to meditate. Put away your mobile or other alarming gadget away from meditation room. Put on comfortable clothes or get some yoga and meditation dress. You need to meditate in sleeping position in level surface.

Meditation

Step 2: Focus, Observation, Auto-suggestion and Relaxation

Sleep in level surface and close your eyes. Take a deep breath for few times and prepare yourself to meditate deep inside. Here you start to focus on forehead and observe it, auto-suggest as “my forehead is relaxing, relaxing. My forehead is relaxing. My forehead is becoming light and calm. My forehead is relax. My forehead is relaxed.” Then move to other body parts cheek, nose, lips, tongue, mouth, chin, face, ear, head, neck, shoulder, arm, elbow, forearm, wrist, hand, palm fingers, chest, stomach, spinal cord, belly, hip, thigh, knee, leg, ankle, foot and toe. Focus and observe on all these parts and auto-suggest with relaxing, relax and relaxed. Now reverse from toe to forehead in the similar way to complete the cycle as “my toe is relaxing, relaxing. My toe is relaxing. My toe is becoming light and calm. My toe is relax. My toe is relaxed.” For beginners one complete cycle is enough to start meditation and can repeat many complete cycles for relaxing and deep meditation.

Experience from Relaxing Meditation

Thousands of people are practicing this simple technique and relaxing their body and mind within few minutes of time. Many people have experienced it as one of the best meditation for beginners to practice. Share your experience on practicing relaxing meditation. After you learn this meditation you can instruct this technique of meditation to let other meditate. 

Tags: Meditation, Beginners, Focus, Observation, Auto-suggestion, Relax, Newbie

Daily Yoga and Meditation

Basis Meditation for Beginners Technique 5

Music Meditation

Music Meditation is the best meditation technique for beginners. Pleasant music refreshes our mind and makes us relax. Meditation is more than relaxation and refresh of mind but for beginners it is simple way to explain the meaning of meditation. We can easily engage anyone in music meditation. From small kid to youth and elder citizen will fall in meditation with pleasant music. It also helps to concentrate in meditation. In other technique, chances of distraction from outside source are high where as music meditation minimizes distraction. So you might be thinking to meditate.

Music Meditation

 Music Selection for Meditation

Select any pleasant music of 10 minutes or more. You can download many different meditation music from youtube and play them during meditation. There is no specific music so called the best meditation music and its better to meditate with different types of music. Natural sound for meditation is more prefer like sounds of wind, birds, ringing metallic bell, flute and so on.

 Posture Selection for Meditation

Take any posture in which you can stay for longer time without any movement. While choosing your posture, make sure backbone is straight. Lotus posture is the best posture for meditation if you can where your backbone gets automatically straight. 

Music Meditation

Start Music Meditation

To start meditation, select your posture, close eyes gently, take few long deep and slow breathing for 2-3 times and then breathe normally. Play selected pleasant music and flow your mind with music. You can take help of headphone with good quality sound to listen music during meditation.

Tags: Music Meditation, Pleasant Music, Lotus Posture

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

Hair Cutting Meditation

Hair Cutting Meditation is simple technique very effective for beginners. Meditation is diet for mental health for sound mind. Everyone know somehow meditation is a must but don't have time for it or idea to meditate. Hair Cutting Meditation is one for those. This meditation is design for men and women with short hair. We cut our hair once or twice every month so you get chance to get meditate atleast once every month even you don't have separate time for meditation.

Hair Cutting Meditation

How to do Hair Cutting Meditation ?

When you seat for hair cut, explain to barber how you want to be your hair cut. It is importance so you won't be disturb during meditation. Close your eyes when barber start to cut your hair. With full awareness feel and observe the touch of comb in your head, sound of scissor, trimming machine. Don't open your eyes with some pain or etching during hair cut until it finished. The main secrete behind this meditation observation of touch and sound with awareness.

Do Hair Cutting Meditation Works ?

Every meditation works so it will work as well. If we can do most of our daily activities with awareness and observation you don't need extra time for meditation.

Experience with Hair Cutting Meditation

With your first hair cutting meditation practice you will start to feel the taste of meditation. It will motivate you to give separate time for meditation. Share your experience to help other meditate during hair cut. You can learn other simple technique for meditation to start meditate from today.

Tags: Hair Cutting Meditation, Technique, Simple, Meditation, Observation, Awareness, Touch

Daily Yoga and Meditation

Basic Meditation for Beginners Technique 4

Exercise Meditation

Exercise Meditation is simple and relaxing exercise. We first do a bit heavy exercise and meditate in sleeping position. This meditation is targeted specially to age group 15-40 years old. I don’t recommend this meditation to those having heart problem and high blood pressure. They can meditate with my other simple meditation technique. Good blood circulation and deep breathing is the main secrets of this meditation. Many of us are doing this exercise unknowingly too. Those whose can’t stay in meditation due to distraction of dreaming can do this meditation. When you are physically tired, your mind is more concentration towards yourself. I don’t recommend this meditation to those having heart problem and high blood pressure. For exercise you can choose playing soccer, basketball, skipping, running, push up, pull up and so on that will circulate your blood. I prefer skipping because it gives full body movement and everyone can manage space for this exercise.

Step 1: Exercise

Do skipping or any other exercise for 10 minutes or till you get sweat.

Exercise for Meditation

Step 2: Relaxation

Sleep in the level surface and watch your breathing after exercise. At the beginning breathing with be short and fast later slow and calm. Observe your breathing how it comes and goes. You can take small nap too.

Experience with Exercise Meditation

You will feel fresh and energized with this exercise meditation. It will make you feel younger and active at your daily activities. Please practice by yourself and share your experience. For more simple technique of meditation check my other post in Daily Yoga and Meditation.

Tags: Yoga, Meditation, Exercise, Technique, Beginners, Skipping

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