I was quite healthy and was doing regular exercise but at times I also felt a terrible lower back pain. This started 2 years ago. However, after warm up I never felt the pain but when I am sitting for longer duration, the pain recurs.
I tried every possible thing but nothing worked. Finally, I took to Yoga and that has helped me get rid of the pain.
There could be many factors for lower back pain like
If there is protrusion in the lumbar disc or Sciatica pain i.e. if the sciatica nerves is getting compressed then the pain will travel down to buttock, leg and foot. In this case you will need medical attention and along with that you need back and core muscle strengthening exercises.
But, other factors like weight gain, stress, smoking, core muscle weakness, inflexibility of hamstrings and gluteus muscle are the reasons for lower back pain. Some time we do not realise but stress could be a reason for lower back pain as well. So we need to control the stress first. Some stress is good in life but uncontrolled stress is dangerous. Meditation and physical activity will help to relieve stress.
For me personally meditation and yoga has helped. Here are a few yoga poses that I recommend and this should help you to overcome your lower back pain.
1 Cat stretch (Marjarasana ) : first thing in the morning after waking up you can try this pose. Do ten rounds of this
Breathing Technique: Breath in when you are lifting head up and breath out when you bend
Your back is like a cat that’s why it is called Marajarasana or (Cat Stretch)
2 Child pose ( Balasana ) : After Cat stretch go for child pose .Try to hold the pose for
One minute keep your breathing normal .Mentally relax your lower back and try to
Feel stretch in your lower back.
3 Bhujangasana (Cobra Pose) : Bhujangasana is a great asana for strengthening lower back. This asana helps in improving the strength of the Arms. While doing cobra pose see to it that below the navel your body remains on the floor. Breathe in and with the help of your arms lift your upper body slowly and try to maintain the pose keeping your breathing normal.
4 Shalbhasana (The Locust Pose) : This is excellent pose for strengthening lower back and hip extensors i.e. Gluteus muscle and the Hamstring .Lie down on the floor in a prone position then put both the hands under your thighs and breath in and slowly try to raise lower body and now keep your breathing normal. Chin will remain on the floor. Try to maintain this pose for 20-30 seconds
5 Janu Sirsasana (Head to knee pose ): This is an excellent pose for stretching your hamstring muscles and for improving the flexibility of lower back. Go to the starting position as shown below. Breathe in through your nostrils and slowly lower your upper body and try to touch your fingers to the toes and keeping your breathing normal maintain the pose for 20-30 seconds. If you are not able to touch fingers to yours toes then touch your shin and slowly try to improve your range day by day.