Back pain located in the lower region of the back is very common for most and can be felt anywhere along the spine, from the neck down to the hips. Lower back pain is also known as lumbago and could be a result from a problem with one or more parts of the lower back such as the ligaments, muscles, nerves or the bony structures that make up the spine known as the vertebral bodies or vertebrae. To cure this pain and be ready for the day ahead there is one simple yoga stretch that a person can do everyday to help prevent lower back.
The pigeon pose can be slightly challenging at first but the stretch has been proven to ease lower back pain, stretches hip rotators and flexors. Having tight hips often results in having lower back pain so treat the tight hips, treat the lower back pain.
To get into this position a person should start in downward-facing dog with the feet together.
Then draw the left knee forward and turn it out to the left so the left leg is bent and near perpendicular to the right one.
Lower both legs to the ground and then you can simply keep your back right leg extended straight behind you. Carefully pull your back foot off the ground and in towards your back.
Try holding this position for 5 to 10 breaths , then switch to the other side, and repeat as needed.
This yoga stretch can be done everyday to help reduce lower back pain.
Stretches like the pigeon pose, warrior 1 and groin stretches all work to lengthen muscles that attach around the hip joint which become shortened after prolonged sitting or resting
Doctor Lev Kalika
According to a 2017 study, yoga stretches help reduce the need for pain medication.
The study took place over a three month period with one group being assigned to physical therapy for their back pain, the second group used yoga stretches and the third group to reading about pain management strategies.
By the end of the study, half of the yoga group had stopped taking their pain medication for their backs.
The pigeon pose provides a deep stretch for the gluten and posts muscles which help relieve back pain. Doctor Lev Kalika said: “The low back is intimately connected to your hips.
“The lumbar spine sits on the top of the pelvis, and the hips and pelves cannot be separated functionally.
“Stretches like the pigeon pose, warrior 1 and groin stretches all work to lengthen muscles that attach around the hip joint which become shortened after prolonged sitting or resting.”
Other ways to help reduce back pain:
- Get a good night’s rest
- Always aim for good posture
- Physical therapy
- Don’t rest an achy back
- Use ice and heat
- Hands on therapy
- Nerve stimulation
- Talk therapy
- Spinal injections
You should speak with your GP before embarking on any methods or strenuous exercises to relieve back pain.
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