Yoga for Backache Or Back Pain Relief
Far too many of us suffer from back problems and backache. For some, its in the form of back pain, for others its probably a bad posture.
Reading, chatting, working and watching television are usually done sitting down. Most people don’t know how to sit correctly. Poor posture usually develops from environmental factors or faulty habits. If you continue with it for a long period, you may reach the stage when you experience acute pain on standing and are unable to straighten up at all.
1. Correct Posture:
(a)Sit with your back straight and shoulders back. Your buttocks should touch the back of your chair.
(b)Make sure your body weight falls evenly on both the hips.
(c)If you are sitting on the chair then sit at the end of the chair.
(d)When standing, hold your head high with chin firmly forward, shoulders back, chest out, and stomach tucked in to increase your balance.
(e)When sitting in the car, adjust the seat forward so your knees are higher than your hips. Put a small cushion behind your back for support.
2. Anahat Chakra Asana:
(a)Lie flat on the floor and lift up the knees.
(b)Place the arms spread apart above the shoulders.
(c)Now turn the bend knees to the left – with the lower one touching the ground and the other one touching the ankle of the other foot at the same time turn the head to the right.
(d)Repeat the same exercise in the opposite direction. Place the hands behind the waist on the ground at a distance of about half meter.
Duration: Practice this asana for two minutes on both the sides.
Benefits: The spinal cord, already affected by previous exercise, would benefit by this asana. It is very effective in the case of heart ailments. This affects spinal column along its whole stretch.
Precautions: The movement should be unhurried with no jerks. People suffering from lumbar spondylitis and muscle pulls should practice it after proper consultation.
3. Agya Chakra Asana
(a)Lie flat on the ground joining both feet and knees.
(b)Lift both the feet off the ground and bend the knees so that they touch the chest.
(c)Bend the knees towards the left by twisting the waist and turn the head to the right.
(d)The hands should be placed above the shoulders.
(e)Repeat this asana on the right side of the body with the head turned in the opposite direction for five minutes.
Duration: Practice it for two minutes. This exercise is to be repeated on both the left and the right sides for a few minutes.
Benefits: This will remove stomach problems and diseases of chest, spinal column and is also effective for neck and waist ailments. This exercise helps activate the Agya Chakra and removes diseases of spinal cord.
Precautions: Move into the positions slowly and gracefully without hurrying. People suffering from lumbar spondylitis and muscle pulls should practice it after proper consultation.
Painful diseases of the spinal column can be cured simply by practicing these asanas.Numbers of patients have been cured of the diseases like cervical spondylitis,acute backache, stiff neck and back by practicing of these asanas.The patients should begin by doing these asanas for few seconds initially but later the duration may be increased up to one minute or more.
Today we look at the Sunya Chakra Asana which will help you avoid backache.
4. Sunya Chakra Asana: This is excellent for diseases of the spinal column. This asana is a little different from the previous one.
(a)Lie flat on the ground in supine position with arms slightly above the shoulders similar to Sarp Asana.
(b)Now bend the knees slightly to the left and head in the same direction but lift the left arm above applying pressure on hands, chest and neck.
(c)Repeat the exercise in the opposite direction.
(d)While doing so the hip is also to be bent on towards the left side.
Duration: Time for this asana is one or two minutes.
(a)Spinal column is energised and becomes free of diseases, supple and toned up.
(b)This will remove stomach problems and diseases of chest and spinal column.
(c)The spinal cord, already affected by the previous exercise, would be better-affected following this asana.
(d)Foe neck and waist ailments this asana is very effective.
Precautions: Jerks and strains should be avoided.Also, people suffering from lumbar spondylitis and muscle pull should practice it after proper consultation.
5. Mooladhar Chakra Asana: This asana is excellent for afflictions of the spinal column.
(a)Sit on the floor with both the legs spread. Now bend the legs and place the hands behind your back so that they rest on the ground.
(b)The distance between the hands and waist should be two feet.Also, between the hands the distance should be two feet. Between buttocks and legs the distance to be maintained is two feet. This difference of two feet from all sides is to be maintained.
(c)Now with both the knees bent to the left and turn the neck to the right. Again bend both knees to the right and turn the neck to the left. Repeat this process again and again.
(d)This exercise is to be repeated on both the left and right side for few minutes.
Benefits: This exercise helps the patient to activate the pelvic area and alleviates the disorders of the spinal cord.