The most common type of back pain – a pain in the lower back in the lumbar region. In a healthy state of our spine to withstand enormous loads. However, excessive load on the spine can cause serious disease. In turn, lack of exercise and a sedentary lifestyle also adversely affect the health of the spine. As our lower back – this is the most flexible space of the spine, it begins to suffer first. Often, these pains are caused by weakness of the muscle corset.
Researchers from the University of West Virginia (West Virginia University) concluded that yoga can significantly reduce the intensity of chronic lower back pain. In an experiment at the University of 90 people were involved for 24 weeks, of which participated in the ordinary therapy sessions, and often perform the asanas – yoga postures, static. At the end of the experiment, it was found that daily yoga exercises not only reduced the pain in the lumbar region, but also significantly improve the patient’s mood. This is further evidence that yoga
The structure of the spine
The spine is divided into five divisions – cervical, thoracic, lumbar, sacrum and coccyx. The basis of the spinal vertebrae, which are attached to the intervertebral discs. Virtually every vertebra has three pairs and a single unpaired processes. K-spikes attached muscles deep muscles that help straighten the spine and twist from side to side. Muscles play an important role in the movement of the spine and its stabilization. There is the so-called muscular corset, which in addition to the deep muscles of the back and neck include the superficial muscles of the back and neck and abdominal muscles.
The causes of back pain
Regardless of the reason was the emergence of pain, occurs the same work the back muscles – they are cut and try to capture and immobilize the segment where the problem occurred. Sedentary lifestyle is the cause of the poor condition of the back muscles and abdomen. Frequent stress and internal stress contribute to muscle spasms deep waist. For example, if you yelled at the chief, and his reply you can not, then you have seen the restructuring of the body – include muscle tone, redistributes blood flow to internal organs. If the reaction is to change the situation is strong enough and can not express it in any way, that is, the fight does not start, then comes its suppression, and muscle tension remains. Against the background of muscle tension when rotating or skewing an awkward spasm can deep short muscles of the waist on one side of the body.
Yoga removes the cause of the pain
Of course, yoga is to do even before there were serious problems in the lower back. When you begin to feel discomfort in the lumbar region, when you feel that the muscle on one side of the spine contracted and tense, immediately begin to perform yoga exercises aimed at stretching the spine and strengthen the muscular system. Remember that back pain results in diseases of internal organs. Yoga is one of the most effective ways to prevent diseases of the spine, because it helps to distribute the load on the entire body, removing excess voltage from the spinal column.
If sharp pain caught you by surprise, in the first place, it is necessary to remove the acute pain and muscle spasm. If the pain is unbearable, it is better to take an anti-inflammatory agent, and go to bed. Next, you need to begin the exercises on stretching back muscles. Sipping tense muscles, you are thereby enhanced in their circulation. Additionally, due to movements is improved venous outflow directly problematic segment that reduces inflammation. It is recommended to use hot and cold compresses. Take a contrast shower. This will facilitate the removal of toxins and relieving inflammation.
Traction lumbar muscles is recommended to perform the following asanas:
Tadasana and Tadasana Urdhva Hastasana strengthen the abdominal muscles, improve posture, provide proper growth of vertebrate bones, contributing to the liberation of the spinal nerves.
Uttanasana stretches the lumbar region.
Adho Mukha Shvanasana helps to pull back, creating space in the sacral region, stretches the spine, building a vertebra by vertebra.
Baddha Konasana prevents the appearance of sciatica and hernia.
Mardzhariasana stretches the spine, making the muscles supple waist.
To strengthen the muscle corset is recommended to do the soft troughs (preferably with supporting materials): Shalabhasana , Setu Bandha Sarvangasana , and soft twist: Marichiasana , Bharadvadzhasana . Remember that when performing asanas, you should not feel discomfort and pain. Performing twisting and deflection, try to pull the spine.
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