If you’re looking for back pain relief, then you might want to know more about how yoga can help. Nowadays the majority of jobs require people to sit or stand for long periods of time. This can put the lower back under considerable strain and can lead to pain in the form of a mild ache or even excruciating pain. You may want to check with your doctor whether there is something more to your back pain than discomfort caused by sitting and standing.
One of the ways to get back pain relief is to stretch the muscles on either side of the spine. It is also of great benefit to strengthen those muscles by exercising them regularly. Yoga is something that can provide a means to doing this. Here are some simple exercises that should be performed once in the morning and once in the evening to relieve your discomfort.
1. Stretch your hip muscles
If you don’t have a yoga mat, you can put a couple of towels on the floor to protect you from the hardness of the floor. You’re going to do what is sometimes known as the bridge pose. Lie down on the mat on your back. Move your knees up until they are bent with your feet slightly apart. They should be level with your hips. Now slowly slide your feet towards your bottom so that you can touch your heels with your fingers.
Bring your tailbone in slightly and lift your hips up off the ground. Put your hands beneath you and roll your shoulders. You’ll be able to open your chest more. Hold this pose for between 5 and 10 breaths. Be sure not to use your neck at all in the pose. You can keep it out of the picture by looking directly above you towards the ceiling. You should gain some back pain relief from this move.
2. Stretch your hamstrings
The hamstring and the sciatic nerve run along the back of your legs. They should be stretched out to keep your muscles in good order. Lie down just as though you are going to do the bridge pose. However, this time move your right leg upward into the air. Keep it as straight as possible and wrap your hands around the back of your knee. Now pull the leg over you so that it is pointing behind you. You’ll feel your hamstring stretch. Again, hold this for between 5 and 10 breaths and then do the other side.
Relax your back with a twist
Once you have put both legs back down onto the floor then it’s time to relax your back with a twist. Stretch your arms out to either side of you with your palms facing the ceiling. Draw both knees toward your chest and then turn so that your knees go to one side of you. If you aren’t flexible enough to touch the floor with them, you can place a cushion to catch them. Now do the other side. Your back should feel released from tension.
After these simple but effective exercises, your back will be feeling less tense. Yoga is an amazing exercise and can help with many ailments, in particular with lower back pain relief.
Thomon Wardle is an experienced practitioner of yoga and pilates exercises. His range of yoga DVDs are listed and available from his site http://www.getfitwithpilates.com where you can also download a free eBook worth £9.95
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