Lower back arthritis is also known as lumbar joint arthritis and is prevalent among the elderly. The joints in the lumbar region of the spine are cushioned with cartilage.
Once arthritis sets in, the cartilage degrades and gives way to stiff joints and reduces flexibility of the body. Yoga can help you overcome the pain caused by lumbar arthritis.
It is a myth that the arthritis affected part must not be moved at all, yes it may hurt at first, but with steady practice you will discover renewed mobility of the lower back. These yoga poses will help you prevent the problem too.
Yoga Exercises for Treating Lower Back Arthritis
Sit down with your legs extended in front of you. The toes should point upwards. Keep the heels together. Now touch your right feet with right hand and touch your left feet with your left hand. Exhale and slowly bend your head such that your forehead touches the knees.
At first you may be able to touch your head to the knees but bend as far as you can, comfortably. Hold position for 10 seconds. Inhale and rise back to original position. Do this about 15-20 times. Regular practice strengthens the spine and the vertebral column and eliminates back ache.
This pose is popularly known as the extended triangle posture. Stand with your legs apart. Keep them 2-3 feet apart. Turn your left feet to the right and turn your right feet also to the right at 90 degrees. Ensure that the heels of both the feet are in a straight line. Now slide your right leg outwards so that the right knee and ankle are in a slanted but straight line. Keep your thighs and back muscles tightened.
Breathe out and bend your body towards the left slanted leg. Bend from the hip area, not the waist. Hold your right leg with your right hand and stretch the left hand towards the ceiling. Turn your torso towards the left and look at the tips of the left fingers. Hold position for 30 seconds. Inhale and return to original position. Repeat with alternating sides. This pose helps you stretch the body as well as the stiff lumbar joints. It also promotes blood circulation and mobility in the lower back area.
Increases elasticity of lumbar region and gets rid of pain. Lie down on your stomach such that your back faces the ceiling. Your chin should be touching the ground. Now, without bending the knees lift your right leg in the air. Lift as high as possible and hold for 5 seconds and then bring it back down.
Do the same with your left leg. Alternately lift your legs and bring them down at least 8 times. Your hands should be on your sides. When you have done this, apply pressure on your chin and fists only and try to lift both legs together. You may find it difficult at first but you will eventually be able to do so with comfort. Do this 5 times.
This particular pose is also known as the cat pose. It flexes the spine and invigorates it by promoting blood flow. It also eliminates pain and tension from the lower back region. Come down to the floor on your knees and palms. The width between your hands must be equal to your shoulder width.
Now take a deep breath and put arch downwards, such that your chest and stomach comes down while your head and tailbone region goes up. Try and feel the arch of the vertebral column. Now exhale and arch upwards. Your middle region should be arched upwards while your head and tailbone region are lowered. Repeat the whole movement about 15-20 times.