Simple yoga for low back pain

In todays News paper I found someone wrote that a great percentage of urban population of the world are suffering from low back pain.I thought I should write the process of a very simple Yoga exercise which if someone wishes can try and from my experience I can say that he or she will definitely get some relief from back pain without taking any pain killer.

It is preferable that this exercise should be done at least once daily in empty stomach. Minimum 4 to 5 hours after a meal.

1. Lie down straight on your back on the carpeted floor and relax for 20 second,( both the hands touching the ground and relaxed.)

2.Lift the left leg only as much as you can, rotate it from left to right for 5 to 6 times and bring it back to previous position. take 10 second rest. Then lift it again and rotate it from right to left for 5 to 6 times again and come back to the same position and take again 10 second rest.

3.The same way you now lift the right leg only and rotate on both ways as you have done for your left leg and take rest as usual

4.Now, lift both the legs as much as you can and rotate 5 to 6 times from right to left and left to right as you have done earlier.(both the legs should touch each other and should remain straight and the waist should always be touching the ground and in each operation 10 second rest is must)
Breath normally at the time of performing the exercise. On completion take little rest and drink a glass of fresh water.

3 thoughts on “Simple yoga for low back pain

  1. Anderson

    Yoga is one of the best method to get relief from back pain. Yoga is one of the most effective therapy for back pain relief. people should be made aware of back pain, its symptoms, prevention, and treatment inorder to get relief from it. Back pain is one of the most commonly known ailments in the world. According to the Arthritis Foundation, about 50 and 80 percent of all adults suffer from back pain for atleast once in a lifetime. back pain is defined as the pain felt in the human back that may come from the muscles, nerves, bones, joints or other structures in the spine.

  2. Allen Harp

    Thank you for your informative insight on lower back pain and pain management. I’ve been around for 59 years and I’ve seen a number of schools of thought on what works best. Personally, I tend to belive in established pain relief medications such as Tramadol – Ultram.

    However, many schools believe that prescription medication should be last on your list. They believe you should instead approach pain management with a more naturalistic approach. They suggest combinations of proper conditioning exercises (ie; yoga), balanced diets for healthy eating and preparations of selected herbal components.

    I believe there is a compromise there somewhere between medicine and natural. Each case is different and only your doctor or healthcare provider can make this determination accurately.

    No matter how tempting it is, never attempt to treat yourself. It could be disastrous.

  3. Maria

    Thank you so much for your post. I have suffered from a back injury for years
    (from a car accident) and have tried numerous things. After reading your post I
    did the exercise and felt good afterwards. I can tell you that suffering from
    symptoms of back pain is
    no easy fete. Diet and a lot of exercise is recommended highly. If I happen to
    gain 5 extra pounds at any given time my pain increases ten fold. I have learned
    (the hard way) that I must stay at my ideal weight and consistently implement an
    exercise regime in order to be somewhat pain free. Again thank you for this
    exercise information.


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