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.
* 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.
* 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.
* 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.
* 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.
* 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.