5 Exercises To Get Relief From Lower Back Pain

By: Kratika Tue, 12 Jan 2021 5:24 PM

5 Exercises To Get Relief From Lower Back Pain



The lower back is one of the most sensitive parts of our body which directly gets affected by a sedentary lifestyle (9-5 desk work) and by both mental and physical stress and tension. Here are 5 very simple exercises to not only tackle lower back pain but also prevent any similar issues in the future.

exercises to get relief from lower back pain,lower back pain exercises,lower back pain exercises at home,healthy living,health tip

# Sphinx Pose

- Lie down on your stomach with feet hip-width apart.
- Elevate your upper body slightly and rest your elbows and forearms, aligning with your raised shoulders. Your palms must be flat face-down on the ground. Look straight ahead, or close your eyes. But do not raise your head beyond that.
- Hold this pose for a couple of minutes and breathe calmly.
- If you feel too much of pressure on your back, move your elbows a little forward and rest on your hips, thighs, elbows, and forearms.

exercises to get relief from lower back pain,lower back pain exercises,lower back pain exercises at home,healthy living,health tip

# Cat Pose

- Be on your hands and knees in a tabletop position. Make sure your thighs are at right angle to your hips, and your wrists, elbows, and shoulders are in a line and perpendicular to the floor. Place your hands flat on the floor.
- As you exhale, arch your back upward. Do not move your limbs. Simultaneously, drop your chin to your chest. Do not force this action.
- Pair this with Cow Pose – while you exhale, arch your back down and lift your chin upward. Try to look at the ceiling but do not strain your neck.

exercises to get relief from lower back pain,lower back pain exercises,lower back pain exercises at home,healthy living,health tip

# Downward Dog Pose

- Start with the tabletop pose. Hands should be shoulder-width apart and the knees aligned with your hands.
- Tuck in your toes.
- By pressing your hands on the floor, unfold your knees and straighten your legs, lifting your hips upward.
- Look through space in between your knees and relax.

exercises to get relief from lower back pain,lower back pain exercises,lower back pain exercises at home,healthy living,health tip

# Reclined Supine Twist

- Lie down straight on your back.
- Place your arms on the ground, perpendicular to your torso, on either side. You can place a small pillow under your neck.
- Raise your legs, folded at knees. Align your hips and knees. Keep this alignment throughout the exercise.
- Slowly turn both your knees to one side, hold for a minute or two, and breathe calmly. Repeat the same on the other side. Take care that your upper body does not move in the process.
- If feeling too much of pressure on your lower back, you can use your hands to hold onto your upper knee.

exercises to get relief from lower back pain,lower back pain exercises,lower back pain exercises at home,healthy living,health tip

# Child Pose

- Start with the diamond pose (vajrasana).
- Slowly, bend forward, lowering your forehead and exhaling as you do so.
- Keep arms alongside your body and make sure your palms are open and facing upward.

Tags :

Home | About | Contact | Disclaimer| Privacy Policy

| | |

Copyright © 2021 lifeberrys.com