Easing lower back pain by using yoga exercise

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Back pain is an instance when paying attention and listening to your body is essential. Try to find out what’s causing your back pain and what you can do — sit in a different way, sleep in a different position, and so on — to alleviate it.If you experience an acute injury to your back or a recent onset of severe pain, consult your healthcare provider.

Strong belly muscles help support your lower back and reduce your risk of stiffness and injury. The following stretching exercise is designed to open up your lower back to relive tension and strengthen your belly muscles and the muscles of your inner thighs and back — muscles that support your back, especially the lower part.

You need both ankle weights for this stretching exercise. When you’re ready, follow these steps:

1. Lie on your back with your right knee bent and tucked toward your chest, your fingers interlaced slightly below your knee, and your left leg extended straight out. This is the starting position. Make sure your belly muscles are engaged right away.

2. As you exhale to a count of four, press your knee into your hands as you raise your head and shoulders off the ground. Keep your left leg flat on the floor. Feel your belly, back, and inner-thigh muscles working. If you feel up to it, hold this position for three full breaths (inhale and exhale to counts of four) to really work your belly muscles and stretch your back. If you have knee problems, try holding your leg with your hands behind your knee.

3. As you inhale to a count of four, lower your head and shoulders to the floor to return to the starting position (see Step 1).

Do this exercise six to eight times with your right leg, pause to rest, and then do six to eight repetitions with your left leg.

You can often blame poor muscle conditioning for back pain. Weak abdominal muscles and weak lower back muscles cause pain that makes it hard to bend down or sit for long periods of time. If weak muscles aren’t the problem, musculoskeletal imbalances caused by poor posture can also bring about back pain and back discomfort.

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