Yoga for computer users to relieves lower back pain, is it possible? Twenty percent will not feel relief from lower back pain after surgery. The remaining 80 percent will suffer from problems ranging in severity from mild to severe. All will experience issues with spinal flexion.
Yoga doesn’t promise a cure. It only promises that if your practice these asanas consistently, you will experience no pain, build up a strong spine, restructuring your posture, and have a better body image. When you have back problems, it is important to pay attention to how you stand, sit, and lay down all day. Here are some guidelines.
Always lie down on a firm bed (but not necessarily hard), with a flat pillow underneath your head and one that is thicker under your knees. This will aid the spine in its repositioning and adjustment.
Don’t wear heels high as it promotes lumbar imbalance and throws your spine out of balance. Do not engage in break-dancing and strenuous aerobics. Here, you must exercise caution.
Sitting is the most painful for lower back pain. Place your feet on the buttock bones and take a firm seat. Do not lean forward on your lower spine or tailbone. You can keep your upright posture by placing a small cushion, or a towel, behind your back. The Diamond Posture is an ideal position to help the sciatic and lateral nerves.
If your pain is severe enough that you cannot stand or sit in comfort, you should rest in bed. Your doctor may prescribe anti-inflammatory medications. Once the pain has subsided, start to do these poses.
These asanas all have curative and healing properties. They will be gentle traction and stretch the spinal muscles in safe, extended positions. Paraspinal muscles and buttocks will gain strength. Abdominal organs will become toned and stronger, and pressure points will be stimulated all along the spine. You should practice each asana until only mild pain is felt.
Yoga for Computer Users – The Side-Angled Stretch
- Straighten your legs and place your feet against the wall.
- Bring your arms back and exhale.
- Point right foot towards the right and slowly turn in your left foot.
- Straighten your right knee and form a right angle.
- Your thigh should be parallel to the floor, and your shin should be vertical.
- The knee should extend directly above your ankle.
- Relax the back leg, and then tighten the knee.
- Take a deep breath and let your right hand rest on the floor.
- Look up, and with your left hand press left hip against wall.
- The left side should feel a strong pull.
- When you feel comfortable, lift your left arm up and press against your ear. This will allow the body to stretch and extend from left heel down to left hand. This position should be held for a slow count 10 and ensure that your upper shoulder, hip, and bent knee are all against the wall.
- Exhale, and you will return to your original position.
- Exhale and continue to the left.
Benefits: This position improves overall health. It strengthens every muscle, tendon, or joint of the body. The heart is strengthened and renewed, and if the spine is crooked or misaligned, the spine is adjusted and stretched. The hip joints become stronger and more flexible, which can cause them to weaken over time. Stretching and making the neck more flexible reduces stiffness, tension and spondylosis. Firmen your hips. Even digestion is improved.
After your yoga practice, be sure to lay down and relax. Relaxation helps your body recover, regulates blood flow and calms and soothes you mind. So you won’t feel exhausted but rather refreshed and energized.
Yoga for Computer Users – The Triangle
- Your back should be against the wall.
- Place your feet 2 or 3 feet apart.
- Place your feet on the floor with your weight balanced on your heels.
- Next, lift your body up by pressing your shoulders back.
- Inhale. Take a deep breath and gently bend at the waist.
- Your right hand will slide down to the right as far it can.
- The shoulders should be straightened and the hips should be pointed forward.
- To ensure that your head is aligned with the body, turn it to the side.
- Slowly hold your posture for 10 counts.
- Inhale and slowly return to your starting point.
- Continue to exhale.
- Inhale, and then return to your original position.
- Relax for a moment and exhale.
- Slowly lift your arms towards the shoulder, palms facing down.
- Keep your left foot slightly inwardly while pointing the right foot at 90° to the right.
- As you exhale, bend to the right and slide your hand down to the ankle or foot.
- If you can, touch the ground below your foot.
- Keep your hips squared against the wall with your left hand.
- Turn your head up to see the sky.
- Keep your right arm raised above your head as you inhale.
- While keeping hips and trunk against the wall, extend both arms out straight towards the wall.
- One arm is down, the other one is up.
- Keep your posture straight and steady for 10 seconds.
- Keep your head up, inhale, and then come back down.
Trikonasana improves spinal flexibility. It relaxes the back, legs and neck. It also helps to loosen the hips and makes them flexible and strong. It is also a balance position. In yoga, it is believed that a skill in balance can have a profound affect on the mind. It is great for slimming the waist and hips as well as the arms, legs and arms. Keep your head up when you are stretching and your back down when you bend downward.
Yoga for Computer Users – Other Poses
The Diamond Posture (Vajrasana)
Your knees should be bent and your knees in front of you on a thick blanket or carpet. Stretch your legs out from your hips and place your back on your heels. To reap the maximum benefits, it is best to sit up.
The Locust – Salabhasana
This is a common pose for yoga students. Lie flat, face down, chin on floor. Turn your head so that your hands are facing down. You can exhale to lift your legs and tighten your buttocks. You can hold this position for as long you like, then inhale to return back to the original position.
The Dog Stretch (Adho mukha vanasana)
Now, lie face down, with your legs bent, knees straightened, and buttocks pulled up. Hold your hands at your shoulder level. Inhale. Lift your head up and raise your chest. Push down your pelvis to straighten your arms. Your body should be curled back, starting at the back of you head and ending at your tailbone. Move shoulders back and forth. Push head back more. As long as possible, keep this up with normal breathing. Take a deep breath and let it go.
The Twist by Bhardwajasana
Kneel on a hard surface and place your legs flat on the ground. Move your right arm straightening to the left. Place your hand palm-down under your left leg. As you inhale, tilt your body to the left, clasp your right elbow with the left hand. Keep your eyes on your right shoulder as you turn your head. Take a few deep breaths, then fold your shoulders and turn your head to look over your left shoulder. Shoulders should be in line with the body. You can return to your original position and continue the process on the other side. If you suffer from lower back pain, you should practice this pose once an hour.