Lower back pain (LBP) is the fifth most common reason for physician visits and it affects nearly 60~80% of people throughout their lifetime. While the lumbar spine is sturdy and resilient, it is subject to a high degree of stress and loads, which may cause various problems, resulting in pain.
Lumbar spine plays an important role in our daily activities. 1. Support and stabilize the upper body 2. Allow truncal movement 3. Protect the spinal cord and cauda equina 4. Control lower body movement with lumbar spinal nerves control the sensation in the legs. ……
Lower back pain can be caused by the muscles and ligaments of the back or lumbar vertebrae. The lower back muscle anatomy includes the multifidus longissimus spinalis (spinalis lumborum, longissimus lumborum and Iliocostalis lumborn), quadratus lumborum, psoas, erector spinae, transversospinales and etc.
Movements that put stress on the back can result in pulled muscles. For example, lifting a heavy object, twisting while lifting, falling, or some sports could cause lower back pain. Acute pain from a lower back strain can resolve in a short amount of time, but low levels of pain can continue for weeks or months after the initial injury. After two weeks, back muscles can start atrophy from lack of use and cause more pain. If the lower back pain is not addressed properly, it can even lead to disability.
Try the following poses to activate the lower back muscle and build the awareness of the lumbar to prevent yourself from lower back pain.
- Cat-Cow Pose: This pose provides a gentle massage to the spine and belly organs
This gentle, accessible backbend stretches and mobilizes the spine. Practicing this pose also stretches your torso, shoulders, and neck.
Muscles worked:
- erector spinae
- rectus abdominis
- triceps
- serratus anterior
- gluteus maximus
- Uttanasana (Standing Forward Bend): Uttanasana is a symmetrical pose, offering the opportunity to identify asymmetry and imbalances between the two sides of the body, It is also a form of inversion which helps to lengthen the spinal muscles to prevent from lower back injury from tight muscle
Muscles worked:
- Spinal Muscles
- Psoas
- Hamstrings
- Glutes
- Piriformis
- Adductor magnus
Reference: https://www.spine-health.com/video/lower-back-strain-video
https://www.physio-pedia.com/Low_Back_Pain
https://www.self.com/gallery/yoga-poses-to-relieve-lower-back-pain
