4 exercises that will help get rid of back pain

Back pain and get rid of this problem - the theme unfortunately inexhaustible. And today we do not just offer you 4 exercises from Yoga Journal, which will help ease the unpleasant feeling in the lumbar spine and ease the tension, but also talk about the structure and work of the square muscle loin.

Causes of Pain

If you long to sit or stand, the lower back can occur deep aching pain. Weak dorsi lead to improper posture. In order to somehow compensate for this problem, the square lumbar muscles that extend from the ribs to the hips, you need to make greater efforts to stabilize the pelvis and spine. As a result of overtime, they get tired much faster and are a source of nagging pain. Also, these muscles are located near the kidney and colon, which means that they can affect your feeling more and by acting on the internal organs (kidney pain and problems with digestion).

Fortunately, there is a special yoga exercises to help strengthen this problematic place and return it flexible. Voltage disappears sides lengthen these muscles and make so that you will feel a pleasant relaxation in the abdomen, lower back and hips. But in order to do the right thing, you need to understand exactly where these muscles and how they work.

You may feel, for example, the right square loin muscle, putting his right thumb on the back about halfway between the right side of the waist and spine and pressing the space between the lower rib and hip. Lift the right thigh, and you will feel this muscle contraction.

Often there is pain on the side of the back, which was longer loaded. This may be due to differences in the length of the legs (usually in people with one leg slightly longer than the other, but if the difference is big, it feels more) or if you have long worn the child in her arms with a certain side.

Yoga offers many asanas that help to very carefully remove the tension from that part of the back, stretched, and at the same time strengthen the necessary muscles.

Exercises

picking apples

The starting pose - Tadasana (mountain pose). Raise your hands up and starts to pull his left hand even higher: as if trying to reach for an apple from a branch above his head. Bend your right knee, pull the right thigh. Inhale and try to feel the tension in the left square loin muscle. Exhale and relax. Repeat the same on the other side. Perform 10 repetitions on each side of the body.

side stretching

Sit on the floor, on his knees focused, hands rest on the floor directly under your shoulders. Somknite knees and inner parts of the thighs, they should be placed under the pubic bone. Allow the hips to the left until the feel comfortable left thigh is at the bottom, right - top. In this position, look over the right shoulder. Inhale and stretch along the left lower back and hips. Exhale, return to starting position and do the same on the right side. Alternate hand, each time passing through the center (starting) position. After follow a few reps on each side, you can return to the child's posture and relax a bit.

Twisting belly down

Place a pillow or cushion in front of your left thigh, and then expand to the torso cushion. Continuing to stretch the spine, puts his hands on either side of the pillow and lean up until touches the pillow ribs and chest. Expand the head in the most comfortable way. Bend your hips and knees until then, until you find a position with a pleasant slight tension in his right side, allowing his right thigh stretch in the opposite direction from the lower ribs. Relax in this position for a few minutes. Then, take a few deep breaths and change direction.

recumbent palm

Lie down on your back and do a lateral extension of the spine, bending the right knee. Shoulders and head should lie on the floor. Grasp the right wrist with his left hand. Then, move your feet slightly to the right, with his legs crossed, it was easier to keep your feet together. Let the left side of his body stretched. Hold this position for several minutes, and then change direction. This exercise is perfect for morning potyagushek. :)