Blog Directory About Yoga And Its Benefits: Back pain exercises

Monday, 8 September 2014

Back pain exercises

Some mild discomfort at the start of exercises should disappear as muscles become stronger. However, if pain is worse than mild and lasts longer than 15 minutes during the exercise, Then go for yoga poses which you can do slowly asanas are very helpfull to recover you.

Tad Asana:

This Asana helps to stretch the spinal cord and is good for the muscles of the arms, shoulders and the neck


The Corpse Pose or Savasana:

yoga for backpain
This Asana is helpful in releasing tension and relieving pain in the muscles of the back. In this pose, the body gets complete rest and the mind is at peace. 'Sava' means a dead body in Sanskrit and it is also called the relaxation posture.
->Starting at the top of the head and working your way down to   the feet, bring your attention to each part of your body,    consciously relaxing it before proceeding on to the next.

Marjarasan or the cat posture:
Stand on your knees. The distance between them should be equal to the distance between your shoulders. Now, bend forward and place your elbows on the ground, with the left elbow touching the left knee and the right one touching the right knee.
Your palms should be facing down. Straighten your arms and lift your body with the palms still facing down.

Bhujangasan or the snake posture

Sleep on your stomach with your hands on either side. Your forehead should be touching the ground. Place your hands, palms down, next to your chest on either side with the elbows pulled inwards.  Take a deep breath.
As you exhale, slowly lift the upper half of your body—the chin, the nose, the forehead, the neck and the chest—and arch your spine inwards. Hold this posture for three-five breaths.

1. Limit Bed Rest

Studies show that people with short-term low-back pain who rest feel more pain and have a harder time with daily tasks than those who stay active.
“Patients should avoid more than three days of bed rest,” says Mike Flippin, MD, an orthopaedic surgeon who specializes in back and spine care at San Diego Medical Center. “I encourage my patients to get moving as quickly as possible.”

2. Keep Exercising

Activity is often the best medicine for back pain. “Simple exercises like walking can be very helpful,” “It gets people out of a sitting posture and puts the body in a neutral, upright position.”
But remember to move in moderation, Flippin says. “Stay away from strenuous activities like gardening and avoid whatever motion caused the pain in the first place.”

3. Maintain Good Posture

The pain may have started after a long workout at the gym, but the strain that caused it has probably been building for years. Wilmarth says most people have poor posture when going about their daily activities, putting unnecessary strain on their backs.
“Little things add up,” she says. “You can increase the pressure on your back by 50% simply by leaning over the sink incorrectly to brush your teeth. Keeping the right amount of curvature in the back takes pressure off the nerves and will reduce back pain.”

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