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How exercises help you to strengthen your back

Lower back pain is the most common cause of job-related disability. Exercises for low back pain can help you stay as active as possible. Consequently, a regular routine of lower back exercises helps avoid stiffness and weakness with a minimize risk of injury to the low back.

Yoga is a safe activity and its related exercise may be the most effective way to speed recovery from low back pain and help strengthen back and abdominal muscles. Routine practice of the yoga exercises for low back pain is the best remedial measure to eliminate this problem. Back pain is a much more common work-related problem than most people realize. Working hours after hours in front of computer, busy working schedule, attending various meetings, all these act upon our back muscles. But you can easily evade from these hard situations by simply practicing our executive exercises for low back pain sitting back on your chair.

Causes of low back pain

Low back pain is a common musculoskeletal disorder which affects the spine. Almost 80% of the people experience low back pain at some point in their lives. The prime low back pain causes are, lack of physical activity, exercise and undue rest.

Though it is a problem which can be easily dealt with, but there are chronic conditions which cause acute distress. Reasons like degeneration of bones like lumbar spondylosis, ankylosing spondylitis and rheumatism are the principal chronic low back pain causes. Ankylosing Spondylitis and Lumbar Spondylosis primarily affect the lower back, which are types of chronic arthritis that can be controlled by doing the specific exercises for low back pain. In the advanced stage of ankylosing spondylitis, the back and spine may become very stiff making it difficult to bend back on either sides. One may not be able to even turn.

Anatomy of back muscle and lumbar spondylosis

Before we get to know about low back pain remedy for the collection of conditions called Lumbar Spondylosis, let us first learn about our back. Understanding anatomy is the key to conservative management of pain and low back pain relief.The back starts from the lower portion of the ribcage and ends at the upper portion of the thigh. The bone of thigh is known as pelvic bone. In anatomy, spinal cord is divided into five parts.

Cervical: It starts from the skull bone till neck. C1-C7 consists of the neck.

Thoracic or Dorsal: It starts from the neck till the ribcage. 8th to 19th bone of spinal cord is called thoracic or dorsal.

Lumbar: It starts from the lower portion of the ribcage till the upper portion of the pelvic bone. 20th to 24th bone is known as lumbar spine.

Secrum:It starts from the lower portion of the back till the hip. 25th to 29th bone of spinal cord makes the sacral spine.

Coccyx: It is the last bone of spinal cord. 30th to 33th or 34th bone is the coccyx or tail bone.

Lumbar spondylosis or low back pain is a degenerative condition which affects the lower spine. Here, the spine gets compressed and the space between the vertebrae gets narrowed, resulting in low back pain and other neurological complications. Usually this illness starts from the sacroiliac joints and extends to the knees, ankles, and hips. In this form of arthritis, the pain may range from mild to severe. Performing the exercises for low back pain is the most effective remedial measure.

Exercises for Low Back Pain

Back arching Eradicates back pains and keeps the body flexible.
Side bendingg Stretches the muscles and gives energy to the body.
Upper body twisting By performing this exercise regularly, flexibility of the body is maintained.
Lifting of buttocks Strengthens the back and abdominal muscles and gives energy.

Asanas for Low Back Pain

BhujangasanaStrengthens the back and arm muscles.
ArdhakurmasanaStrengthens the abdominal oblique muscles and keeps the spine flexible.
ShalvasanaIt increases the core strength as well as of the backs, aductors and the Glutes in the legs.