Tad Asana:
This Asana helps to stretch the spinal cord and is good for the muscles of the arms, shoulders and the neck
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| Tadasana |
The Corpse Pose or Savasana:
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| 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.
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.”
->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.”
