Back pain is one of the most common health problems in Pakistan. People usually revert towards surgery and medications without exploring other options that can help you out without any pain and damage to your health.

What causes Lower Back Pain?

Lower back pain is very common, every other person that you know is suffering from it. The most common cause of lower back pain is a torn or pulled muscle/ligament. Muscle strain and ligament sprain is caused when the muscle is stretched too far and when it affects the ligaments. This can happen when you lift a heavy object and your spine twists in a funny manner.

A fall can also hurt your back badly, poor posture and any injuries that occur when you are playing sports. When a person is dealing with chronic lower back pain, this means that the pain is more serious and has exceeded three months.

This includes: Degenerative disc disease, Lumbar herniated disc, Facet joint dysfunction, Sacroiliac joint dysfunction, Spinal stenosis, Spondylolisthesis, Osteoarthritis, Deformity Trauma, Fracture. Other less common cause include an infection, Autoimmune disease or Tumour.

Non Surgical Treatments for Lower Back Pain

Try Massage therapy, Meditation, Gentle exercises and Yoga for back pain relief.

Yoga and its Benefits

Yoga not only helps you with your physical well being but it also assists in better mental health. Yoga for lower back pain can help in eliminating lower back pain and make you feel relaxed. It is helpful in reducing the perception of pain and promotes the feeling of calmness. If you suffer from chronic lower back pain then yoga is going to help you sleep better, better body awareness and reduces your depression.

Yoga helps in controlling your lower back pain. When your back is in pain, the idea of staying in bed appeals to everyone, but it is wrong. The sooner you get out of bed and get moving the faster your recovery process will be. Avoid medications as they are going to just provide you with temporary relief, which is so not worth popping pills into your system.

Yoga for Back Pain

Yoga for back pain is essential, it helps in eliminating your pain and making you feel at ease. Yoga for lower back pain relief is possible if you stay consistent in your yoga routines. Stretching for lower back pain relief is vital, by doing so you will feel less pressure on your lower back, increased blood flow, your nutrients will start flowing in, toxins will flush out and your muscles and soft tissues in the lower back will be nourished.

Another point to consider is to focus on your breathing during yoga, this will make you feel relaxed and encourage strong circulation.

Yoga Exercises for Back Pain

To increase your flexibility and strength give yoga a go! This is also going to improve your posture and your ability to focus is going to be highly enhanced. Try different yoga poses for back pain and figure out what works best for your lower back.

Back pain yoga therapy is going to very effective in minimizing the effects of pain you feel after a whole day of driving or sitting in an office chair.

Back pain Yoga Postures

Try following this back pain yoga sequence for a more effective and lasting end result.

1- To Stretch Your Hamstrings Try Downward-Facing Dog

It targets back extensors: the large muscles that help form your lower back, support your spine, and help you stand and lift objects.

Place your hands in front of your shoulders, lift your body up from the ground towards the ceiling, Hold this pose for 1-2 minutes depending on your stamina. Repeat five times.

2- To Eliminate Stress and Stretch Your Back Try Child’s Pose

This helps elongate your back and gives it a relaxing stretch.

Place your arms in front of you and sit on your legs, slightly lean forward stretching your arms, Don’t touch your feet with your hips, Repeat 5 times.

3-  To Relieve Stress in Your Hips try Pigeon Pose

Tight hips lead to lower back pain, this pose is a little difficult to master, but provides relief.

Lower your legs to the ground, Slightly move your face up towards the sky, Extend one leg and fold the other for an increased stretch.

4- To Build Stamina and Strength Try Triangle Pose

This is for strong back and legs, it also elongates your muscles along the torso.

Stand straight and do a side lunge and raise your one arm towards the ceiling and touch your foot with one arm. Bend at your ease. Try holding this position for 1-2 minutes.

5- To Warm Up and Stretch Your Back Try Cat and Cow Pose

To loosen your back muscle try this pose as it is going to provide relief for a back that is in pain.

Put your legs and arms on the ground, Arch your back, Spine up and in an organized motion scoop your spine in, Lift your head up. Move back and forth, creating a cat and cow pose.  

6- To Loosen Up Tight Hamstrings Try An Upward Forward Bend

If you have tight and tense shoulders then this yoga pose is for you it is going to relax them up, it also stretches the hamstrings and your back muscles.

In a standing position, slowly move and touch your feet from behind. Hold this position for 1-2 minutes.

7- To Stretch Your Core Muscles Try Upward-Facing Dog

This pose is going to help you stretch your abdominal muscles, it engages your back and opens up your chest.

Lay down and move your face towards the ceiling, Your palms facing down. Your legs should be extended and hold this position for 1-2 minutes.

KKT Pakistan Treats the Pain!

Sometimes, exercise is that effective as it seems to be. You need to find a proper solution that can treat your lower back pain with ease. KKT orthopedic spine center gives you the non-invasive treatment which does not involve any medication or surgery. It has centers in 3 different cities of Pakistan called Lahore, Karachi and Islamabad. You can book your appointment anytime you want.