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