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5 Yoga Techniques Effective for Your Lower Back Pain Relief

There is no any other pain like lower back pain that one can experience. Sure you can see doctor for lower back pain relief or find good chiropractor for lower back pain treatment, but it will take long time to take effect.

 

So here we have provided few yoga techniques, which been seen effective on back pain for many people.

  • Knee to Chest

In this technique we stretch lower back and stretch to align pelvis and rear end muscles. So first we lie flat on our back with toes pointed to the sky. Then slowly bend our right knee and pull our leg up to our chest. Wrap our arms around our thigh, shin or knee, and gently pull the knee towards our chest. Hold for 30 seconds and slowly extend the leg to starting position. Repeat three times each leg.

  • Lying Knee Twist

In this technique we strengthen the abdominal muscles and stretch the paraspinal muscles. So first we lie on our back with our legs extended straight out. Bend the right knee up and cross it over the left side of our body. Hold in a position that allows us to feel a gentle stretch through the back and buttocks muscles for 30 seconds. Tighten our core muscles and rotate back to center. Repeat four times on each side.

  • Yoga Cow/Cat

Start this more by kneeling on both hands and legs with our hands beneath our shoulders and our knees directly below our hips. Exhale and gently arch our spine. Inhale, tighten our core muscles and round our back, like a cat. Move slowly between movements and hold in each position for 6-12 seconds. Repeat 12 times.

  • Piriformis Seated Stretch

The reason stretch is invented to help lengthen the piriformis muscle over time. This muscle is often the source of radiating leg pain and sciatica. Sit with a as much as straight back, cross our left leg over our right leg placing our foot next to our thigh and tuck our right leg in towards our buttocks. Place our left arm on our leg and steadily ease into a stretch. Make sure to keep our chest lifted and back straight. Hold for 30 seconds and alternative sides, four times.

  • Cobra Stretch

This practice is very helpful to stretch tight abdominal muscles and the lower back. First we lie on our stomach with our legs wide extended and with palms stretched on either side of our head with our forearms and elbows maintaining flat on the ground. then we slowly push our body upwards, so our weight is resting on our forearms. We make sure to keep our hips on the ground. Once we get into a suitable position, then slowly stretches abdominal muscles and lower back, hold that for 20 seconds. Now gently return to first position and repeat six times. If we find more flexibility in our lower back, only then we try straightening our arms.

 

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