Back pain is the leading cause of disability worldwide, according to the World Health Organization.
In the United States, low back pain is one of the most common complaints. In fact, the American Chiropractic Association says 31 million Americans, or two thirds of the population, suffer from low back pain at a given and about 37 percent do not seek professional help to relieve pain time.
While back pain is a common health problem among middle-aged and elderly, can happen to anyone in the lifestyle of today. It is mostly caused by poor posture, or due to sprains or get stuck or irritated nerve or .
People usually rely on over-the-counter pain medications to get rid of the problem, but it is a temporary solution. Furthermore, most medications have side effects.
To help treat back pain, you have to remain active, as it will facilitate a faster recovery. In fact, a healthy lifestyle and regular exercise will help you maintain healthy and strong back. You can try certain exercises and yoga postures to help strengthen your back pain. Simple activities like swimming and walking can also help relieve pain and prevent future episodes.
Here are some effective exercises and yoga postures to relieve back pain.
1. Downward Facing Dog Pose
Downward Facing Dog is a classic yoga pose that is primarily aimed at the large muscles that make up your (back extensors) lower back. Therefore, it helps support, extend and strengthen back muscles.
- Begin on hands and knees, hands slightly ahead of your shoulders.
- Raise your knees away from the floor (as if getting into a push-up), and your hips up toward the ceiling.
- Relax the muscles of the neck and look into her thighs.
- Hold for 5 to 10 breaths.
- gently release its initial position.
- posture Repeat 3 to 5 times a day.
This is the most useful position extending your spine and decompresses all, ensuring a better blood circulation
Caution :. Skip pose if you have severe carpal tunnel syndrome terminal or in pregnancy. In addition, people with a bad back, shoulders or arms should not practice this posture.
2. Child Pose
The child is an active stretch helps elongate and align the spine. It works as a great de-stressor by reducing pressure on the lower back, thus relieving muscle tension.
- kneel and sit on the buttocks or heels.
- Put your loose on the sides or arms stretch upward.
- Exhale and bend slowly forward until your forehead touches the floor and torso resting on your thighs.
- Hold this position for 5 to 10 deep breaths.
- slowly return to the starting position
- Repeat 10 to 15 times for good, soothing stretch
Caution: .. pregnant the women and people with chronic knee recent injury or should not practice this posture.
3. Cat and cow stretch
Ideally, a warming pose for the spine, cat stretch and the cow does wonders for aches, sore back. While the back and torso stretches, but also helps to loosen muscles massage and in and around the spine. It helps keep your spine flexible and fluid.
- Get on your hands and knees in a board position.
- Place your arms directly under your shoulders, keeping them straight.
- slowly look up, inhale and slightly arch your back.
- then as you exhale, round your back when moving the naval toward your spine and looking at her belly.
- repeat this 5 to 10 times, flowing tonnage (Cat Attitude) rounding (cow pose).
- Do this daily to stretch the spine in both directions.
alternates between the cat and cow pose helps relieve stress and relax the muscles so the spine in a neutral position.
Finish with the child’s attitude, this is called counter-pose. To avoid overexertion, back bends should always be followed by a bend forward
Caution :. People with neck injuries should not drop your head forward or backward, instead keep it in line with the torso. Pregnant women and people with back injuries should jump cat pose.
4. Half Lord Fish Pose
The Lord half the fish pose is one of the best poses for correction of all spinal problems at the most basic level. Exercises and massages the superficial muscles of the spine to the depth and adjusts distorted vertebrae, which increases the circulatory activities of the spine.
- Sit with your spine straight.
- stretch your legs in front of you.
- Bend your right leg over the left leg (left heel against the perineum right).
- intertwining his right ankle against his left knee.
- back to your torso to the right.
- Keep your toe with the left hand and exhale slowly for 3 to 4 seconds.
- Switch sides and follow the same steps.
Caution: those with a spine or back injury should practice this posture only under the supervision of an expert
Standing in May .. front Fold
also called the bending upward forward, this is pose another effective yoga that helps to lengthen the hamstrings and back muscles, reducing stress on the vertebrae and relieve any pain.
- standing erect, feet shoulder-width apart.
- Exhale and gently leans forward, his arms toward the floor.
- Let your head hang and grab the opposite elbows to block arms.
- Hold for 5 to 10 breaths.
- Repeat at least 3 to 5 times.
- Do this exercise once a day.
Be careful not to bend your knees. Do not worry if you can not reach all the way to the ground initially. Just stop wherever you feel a stretch in the hamstrings bearable
Caution: .. Those who have recently had back surgery or knee should avoid this exercise
6. attitude lobster
the locust pose is pose to get rid of back pain quickly and easily other yoga effective. It helps strengthen and lengthen the muscles around the spine (spinal erectors and multifidus), correcting your posture and reduce back pain. It also helps relieve sciatica pain .
- Lie on your abdomen in a straight line, with your fingers pointing toward the back.
- Keep your arms relaxed along your body, palms up.
- Exhale and slowly lift your legs up as far as possible. Be sure not to bend your knees.
- Stay for 30 seconds to 1 minute, then release with an exhalation.
- Take a few breaths and repeat 1 or 2 times more, if you like.
If you can not do both legs together, you can start with the lifting one leg at a time. After some practice with alternating leg lifts, you can continue with both legs together
Caution :. heart patients and pregnant women should avoid this posture. Also, if you suffer from a neck injury, do not lift the upper body. Lifting legs and keeping the rest of the body to be effective land.