After the flu and cold, backache is the third leading cause for which people visit the doctors. Almost everyone in the world experienced back pain at least once in their lifetime. In the United States, the back pain prevention is high on the medical agenda. Backache can range from a dull, continual pain to a sudden, acute pain that makes the movement difficult.
Back pain might start if you fall or lift something too heavy or slowly can get worse. So the most important question is how do you prevent backache from happening and how do you deal it if once you have it? Well, there are many ways to prevent back pain. The ideal way to prevent back pain is to maintain strong muscles. Yoga is also one of the effective ways to prevent a backache.
Yoga is becoming increasingly popular in the United States, and according to statistics, about 15 million people in the United States do yoga. Many people with back pain found yoga very helpful. Generally, yoga classes consist of breathing exercises, meditation, and physical exercises.
There are also some check boxes that need to tick before starting yoga. The first and the foremost are to start rising early which has many benefits. Studies in the past have shown that early risers have cumulated greater benefits of yoga exercises. You also need to make sure the mat or for those who prefer mattress instead of the mat because of the hard ground, find youself a good piece of it and best-mattress.org covers all of the new bed technology. You can certainly reap the fruits of yoga once you start doing it in a more organized and methodical way. Following are some yoga exercises which really comfort back pain.
Spine Hamstring Stretches:
Hamstring stretches are a part of your exercise program. These stretches don’t require any special equipment, you can practice these easily even in your home. Hamstring stretches are very purposive to prevent back pain. Hamstring stretches are specially designed to bring relief from the backache. Tight hamstrings put much stress on the lower back which causes pain and makes the condition difficult for you. The smoothest way to stretch is by lying on your back, bend your right knee towards your chest and straight out your knee and push your feet towards your ceiling. This should be performed on each side and should be done at least twice a day.
Sphinx is a convenient pose, especially for the beginners. Sphinx strengthens the abdominal muscles and spine. This pose makes the chest and shoulders flexible and opens the chest. Sphinx rejuvenates the body, dulcify the mind and also prevent burnout. Regular practicing of this pose maintains healthy back muscles. The most common reason of the back stiffness is long sittings. This stiffness causes the back pain and other back problems. You can do the sphinx pose by lying on your stomach with forearms on the floor, and elbows under the shoulders. Sphinx poses allow the blood to flow into your lower back.
Down dog Pose:
Down dog is a natural energizing yoga pose. This pose supports your lower back and your spine. Dog down is a semi-folding pose which stimulates the circulatory system to pump fresh blood through the body. This pose also helps in regulating blood pressure, flushing out toxins, and boost overall health. Start on hand and knees. Your knees should be directly under the hips. The wrists should be slightly in front of the shoulders. Raise your knees away from the floor and lift you tailbone towards the ceiling.