Back Pain: Natural Remedy for back pain
Back pain is a common complaint among people of all ages. Poor or bad posture (especially, a forward slouch), wrong sleeping positions, stress and restless lifestyles play an important role in giving you backache. The lack of flexibility of the back which contributes to the lower back ailments increases as the body ages. To alleviate these problems one should practice yoga regularly. We give you 20 yogaaasanas that will help you get rid of your backaches.
Note:
All asana’s should be repeated for a minimum of three times, and a maximum of five times each.
Do not suspend or retain your breath if you have blood pressure, cardiac problem or are pregnant. Breathe normally in that position.
Back pain may arise due to multiple reasons:
• Stress/Tension
• Ligament injury/ damage
• Disc injury
• Stress/ tension
• Improper posture
Ways in which yoga can help in lower back management are:
• Increases the strength and flexibility of the back, hamstrings and hip flexors.
• Positive effect on relieving stress
• Improves neuroendocrine function
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Talasana (Palm tree pose)
Stand erect, feet shoulder width apart, hands on sides, chin drawn in. Keep spine and neck straight. Raise both arms up and heels simultaneously, rise on toes, inhaling for two seconds. Maintain this pose, retaining breath for four seconds. After this brief standstill, return to normal position by rotating the arm backwards and downwards, simultaneously lowering heels, while exhaling for two seconds back to starting position.
Benefits: Helps stretch the spine vertically and helps in correcting the posture.
Trikonasana
Keep your feet 3 ½ -4 feet apart. Inhale and take your arms up (abduction) to shoulder height, parallel to the ground. Turn your right foot to the right so that your toes point to the front of the mat. Angle you left foot in about 45 degree angle. Exhaling for two seconds, turn your torso to the right, leaning over your right leg. Place your right hand on the outside of your right foot or along the right side of your leg (avoiding the knee). Extend the right arm up and look up at the raised arm suspending for four seconds (if looking up is uncomfortable, look at the other hand). Inhaling two seconds untwist making your hands parallel to the ground and exhaling two counts relax.
Benefits: Gives a good lateral stretch to the spine.
Parivrtta trikonasana (revolved triangle pose)
Keep your feet 3 ½ -4 feet apart. Inhale taking your arms up to shoulder height, parallel to the ground. Turn your right foot to the right so that your toes point to the front of the mat. Angle your left foot in about 45 degree angle. Exhaling for 2 seconds, turn your torso to the right, leaning over your right leg. Place your left hand on the inside or outside of your right foot or along the right side of your leg (avoiding the knee). Extend the right arm up and look up at the raised arm suspending for four seconds (if looking up is uncomfortable, look at the other hand). Inhaling two seconds untwist making your hands parallel to the ground and exhaling two counts relax.
Benefits: Releases the thoracic spine, tones and stretches the legs
Ardh mukha savanasana (downward facing dog)
Come onto the floor on your hands and knees. Stretch the elbows and relax the upper back between the shoulder blades, which gives you the feeling that the arms fall into the shoulder blades. Exhale and lift your knees and draw your back backwards from the pelvis, so that your arms and back form one line. Stretch your legs in such a way that you get the feeling that someone behind you is pulling your legs and hips backwards from the top of your upper legs. Ensure your heels are on the ground to get a good hamstring stretch. Let your head hang down in a relaxed sort of way. With each breath try and push your head and shoulders in, to get a nice stretch on your back.
Benefits: Decreases back pain by strengthening the entire back and spine.
Yoga Mudra
Assume cross legged pose. With your left hand hold right wrist at the back. Inhale for 3 seconds and sit erect. While exhaling for three seconds, gently bend down and touch the right knee with either the tip of the nose or forehead. Suspend breath for 6 seconds. Return to upright position. Press back the shoulder blades, inhaling 3 seconds. Repeat in the same manner on the left side. And then bend forward and touch the ground with your head between the legs.
Benefits: Loosens the posterior muscles of the spinal column. Improves circulation to the spinal column, face and head.
Ushtrasana
Assume a sitting posture as in kneeling. Support the body on the toes and the knees and gradually lean backwards, after having the arms fixed behind, the palms to the ground the fingers pointing outward and the thumb towards the toe. Keep the arms straight; slowly lift the pelvis while inhaling for two seconds. Now, press the body above the waist slowly both outward and upward, throwing the neck downward and retain for four seconds. Exhale and come back to starting position.
Benefits: It relieves vertebral pressure upon the spinal cord caused by improper posture.
Pashchimottanasana
Sit on the mat, fully stretching the legs and keeping them firmly against the floor. While inhaling three seconds bring the arms above, parallel to each other. While stretching the arms forward, exhale for three seconds, and then reach out with the fingers or palms touching the toes. (If the exhalation is continued slowly and rhythmically, and drawn in, it eases the stretching of the posterior muscles.)
Maintain this pose for four - six seconds while suspending without raising knees or legs. Inhale coming out of the stretch and relax.
Benefits: Enables elasticity of a stiff spine. Corrects deformities of pertaining to curvature of the spine.
Purvottanasana (upward plank pose)
This is the counter pose to pashchimottanasna. Sit with your legs stretched out in front of you with the toes pointed towards the ceiling. Your hands should be placed several inches behind your back and hips, with the palms flat on the ground and the fingers pointed forward towards your back. Inhale and lift your hips off the floor, upwards until you reach the reverse tabletop position. Your torso and thighs should be approximately parallel to the floor. Slowly drop your head backwards. Now retain this position for four seconds. Exhaling come back to starting position.
Benefits: Stretches and improves the spine and makes it supple.
Halasana (plough pose)
First lie supine on the floor with the arms resting on the sides-palm facing down. Then, raise both the legs together, slowly taking in the breath till they are brought to a right angle with the body. Now, with slow exhalation for two seconds, raise the hips and lower the legs towards and beyond the head. As far as possible, keep the legs together and stretched straight. Bend the spine gradually as the legs come nearer to the floor beyond the head. Inhaling for two seconds come back to start.
Benefits: Stretches the spine and therapeutic for the back.
Pavanmuktasana (wind releasing pose)
Lie flat on the back, legs fully stretched. Now raise legs slowly while exhaling, folding them at the knees. Clasp both hands with fingers inter-locked over both knees, pull to a knee-chest position, pressing the thighs tightly upon the abdomen. Inhale and bring legs back to starting position.
Benefits: Helps stretch and massage the superficial muscles of the back to give relief.
Supth Vakrasana (spinal twist)
Lie on your back with your knees bent and keep your arms in T-position-palms facing down. Now Exhaling for two seconds twist to the right and turn your head to the opposite side, suspend your breath for four seconds and repeat the same on the other side. Ensure your hips and knees are stacked.
Benefits: Gives a twist to your spine. Removes stiffness in the lower back.
Setu Bandhasana (bridge pose)
Lie on your back with your knees bents and your arms by your side with palms facing down. Now Inhaling for two seconds push your pelvis and chest bone up and retain for four seconds. Exhaling come back to starting position.
Benefits: Stretches and strengthens the back and helps alleviate stress and anxiety.
Shalabasana (locust pose)
Lie on the abdomen. Keep arms alongside the body. While exhaling lift the right leg straight up as far as possible without bending the knees. Retain this position for four seconds. Repeat the same with the left leg. Having practiced alternate legs well, continue the same with both legs.
Benefits: Helps strengthen the muscles around the spine.
Shashankasanaa (rabbit pose)
Sit in Vajrasana. Inhale and raise your hands slowly above your shoulder. Exhale for two seconds and slowly bend forward and try to place the head on the floor , resting the hands from elbow onward on the floor. Inhale and come back to starting position.
Benefits: Stretches the spine and make you feel relaxed.
Lie down supine with feet straight. Inhaling two seconds raise right arm at right angle. Exhaling two seconds raise the leg to touch the palm. Inhaling, bring the leg down and inhaling get the hand down. Do the same with both the hands and legs.
Note:
All asana’s should be repeated for a minimum of three times, and a maximum of five times each.
Do not suspend or retain your breath if you have blood pressure, cardiac problem or are pregnant. Breathe normally in that position.
Back pain may arise due to multiple reasons:
• Stress/Tension
• Ligament injury/ damage
• Disc injury
• Stress/ tension
• Improper posture
Ways in which yoga can help in lower back management are:
• Increases the strength and flexibility of the back, hamstrings and hip flexors.
• Positive effect on relieving stress
• Improves neuroendocrine function
Talasana (Palm tree pose)
Stand erect, feet shoulder width apart, hands on sides, chin drawn in. Keep spine and neck straight. Raise both arms up and heels simultaneously, rise on toes, inhaling for two seconds. Maintain this pose, retaining breath for four seconds. After this brief standstill, return to normal position by rotating the arm backwards and downwards, simultaneously lowering heels, while exhaling for two seconds back to starting position.
Benefits: Helps stretch the spine vertically and helps in correcting the posture.
Trikonasana
Keep your feet 3 ½ -4 feet apart. Inhale and take your arms up (abduction) to shoulder height, parallel to the ground. Turn your right foot to the right so that your toes point to the front of the mat. Angle you left foot in about 45 degree angle. Exhaling for two seconds, turn your torso to the right, leaning over your right leg. Place your right hand on the outside of your right foot or along the right side of your leg (avoiding the knee). Extend the right arm up and look up at the raised arm suspending for four seconds (if looking up is uncomfortable, look at the other hand). Inhaling two seconds untwist making your hands parallel to the ground and exhaling two counts relax.
Benefits: Gives a good lateral stretch to the spine.
Parivrtta trikonasana (revolved triangle pose)
Keep your feet 3 ½ -4 feet apart. Inhale taking your arms up to shoulder height, parallel to the ground. Turn your right foot to the right so that your toes point to the front of the mat. Angle your left foot in about 45 degree angle. Exhaling for 2 seconds, turn your torso to the right, leaning over your right leg. Place your left hand on the inside or outside of your right foot or along the right side of your leg (avoiding the knee). Extend the right arm up and look up at the raised arm suspending for four seconds (if looking up is uncomfortable, look at the other hand). Inhaling two seconds untwist making your hands parallel to the ground and exhaling two counts relax.
Benefits: Releases the thoracic spine, tones and stretches the legs
Marjariasana (Cat pose)
Begin this asana by going on your fours, keeping your wrist, elbow and shoulder in one line and hip and knee joint in one line. Spread your fingers apart and pointed ahead of you. Exhaling for two seconds round your back and inhaling for two seconds come back to starting position.
Benefits: This asana gives your neck, torso and back a lovely stretch.
Benefits: This asana gives your neck, torso and back a lovely stretch.
Bitilasana (Cow pose)
Begin this asana by going on your fours, keeping your wrist, elbow and shoulder in one line and hip and knee joint in one line. Spread your fingers apart and pointed ahead of you. Inhaling for two seconds lift the seat bones and chest upward, while the belly sinks towards the floor. Now lift the eyes and neck up simultaneously and look up. Exhaling two seconds come back to starting position.
Benefits: This asana gives your neck, torso and back a lovely stretch.
Benefits: This asana gives your neck, torso and back a lovely stretch.
Ardh mukha savanasana (downward facing dog)
Come onto the floor on your hands and knees. Stretch the elbows and relax the upper back between the shoulder blades, which gives you the feeling that the arms fall into the shoulder blades. Exhale and lift your knees and draw your back backwards from the pelvis, so that your arms and back form one line. Stretch your legs in such a way that you get the feeling that someone behind you is pulling your legs and hips backwards from the top of your upper legs. Ensure your heels are on the ground to get a good hamstring stretch. Let your head hang down in a relaxed sort of way. With each breath try and push your head and shoulders in, to get a nice stretch on your back.
Benefits: Decreases back pain by strengthening the entire back and spine.
Yoga Mudra
Assume cross legged pose. With your left hand hold right wrist at the back. Inhale for 3 seconds and sit erect. While exhaling for three seconds, gently bend down and touch the right knee with either the tip of the nose or forehead. Suspend breath for 6 seconds. Return to upright position. Press back the shoulder blades, inhaling 3 seconds. Repeat in the same manner on the left side. And then bend forward and touch the ground with your head between the legs.
Benefits: Loosens the posterior muscles of the spinal column. Improves circulation to the spinal column, face and head.
Ardh matsyendrasana (Half Fish God pose)
Sit with legs stretched out. Press left heel against right perineum. Interlock right ankle against left knee. Twist trunk towards right, catching the toe with the left hand, exhaling for three seconds.
Benefits: Corrections of spinal problems. Massage to the deep and superficial muscles of the spine and thus increasing the spinal circulatory activities. When done with ease and in a relaxed manner, it exercises the spine and adjusts any vertebrae and thereby relieves the spinal nerves from habits of carriage of daily occupation.
Benefits: Corrections of spinal problems. Massage to the deep and superficial muscles of the spine and thus increasing the spinal circulatory activities. When done with ease and in a relaxed manner, it exercises the spine and adjusts any vertebrae and thereby relieves the spinal nerves from habits of carriage of daily occupation.
Ushtrasana
Assume a sitting posture as in kneeling. Support the body on the toes and the knees and gradually lean backwards, after having the arms fixed behind, the palms to the ground the fingers pointing outward and the thumb towards the toe. Keep the arms straight; slowly lift the pelvis while inhaling for two seconds. Now, press the body above the waist slowly both outward and upward, throwing the neck downward and retain for four seconds. Exhale and come back to starting position.
Benefits: It relieves vertebral pressure upon the spinal cord caused by improper posture.
Pashchimottanasana
Sit on the mat, fully stretching the legs and keeping them firmly against the floor. While inhaling three seconds bring the arms above, parallel to each other. While stretching the arms forward, exhale for three seconds, and then reach out with the fingers or palms touching the toes. (If the exhalation is continued slowly and rhythmically, and drawn in, it eases the stretching of the posterior muscles.)
Maintain this pose for four - six seconds while suspending without raising knees or legs. Inhale coming out of the stretch and relax.
Benefits: Enables elasticity of a stiff spine. Corrects deformities of pertaining to curvature of the spine.
Purvottanasana (upward plank pose)
This is the counter pose to pashchimottanasna. Sit with your legs stretched out in front of you with the toes pointed towards the ceiling. Your hands should be placed several inches behind your back and hips, with the palms flat on the ground and the fingers pointed forward towards your back. Inhale and lift your hips off the floor, upwards until you reach the reverse tabletop position. Your torso and thighs should be approximately parallel to the floor. Slowly drop your head backwards. Now retain this position for four seconds. Exhaling come back to starting position.
Benefits: Stretches and improves the spine and makes it supple.
Halasana (plough pose)
First lie supine on the floor with the arms resting on the sides-palm facing down. Then, raise both the legs together, slowly taking in the breath till they are brought to a right angle with the body. Now, with slow exhalation for two seconds, raise the hips and lower the legs towards and beyond the head. As far as possible, keep the legs together and stretched straight. Bend the spine gradually as the legs come nearer to the floor beyond the head. Inhaling for two seconds come back to start.
Benefits: Stretches the spine and therapeutic for the back.
Pavanmuktasana (wind releasing pose)
Lie flat on the back, legs fully stretched. Now raise legs slowly while exhaling, folding them at the knees. Clasp both hands with fingers inter-locked over both knees, pull to a knee-chest position, pressing the thighs tightly upon the abdomen. Inhale and bring legs back to starting position.
Benefits: Helps stretch and massage the superficial muscles of the back to give relief.
Supth Vakrasana (spinal twist)
Lie on your back with your knees bent and keep your arms in T-position-palms facing down. Now Exhaling for two seconds twist to the right and turn your head to the opposite side, suspend your breath for four seconds and repeat the same on the other side. Ensure your hips and knees are stacked.
Benefits: Gives a twist to your spine. Removes stiffness in the lower back.
Yastikasana (stick pose)
Lie on the back, legs fully extended and arms at the side. Be relaxed. Inhale for three seconds, raise arms above the head, rest them on the floor and stretch. Holding the breath, slowly stretch the body at the full length, the toes and fingers pointing outward, as if trying to reach out. Retain this stretch for maximum of six seconds, and then release the tension of the stretch by exhaling for three seconds.
Setu Bandhasana (bridge pose)
Lie on your back with your knees bents and your arms by your side with palms facing down. Now Inhaling for two seconds push your pelvis and chest bone up and retain for four seconds. Exhaling come back to starting position.
Benefits: Stretches and strengthens the back and helps alleviate stress and anxiety.
Shalabasana (locust pose)
Lie on the abdomen. Keep arms alongside the body. While exhaling lift the right leg straight up as far as possible without bending the knees. Retain this position for four seconds. Repeat the same with the left leg. Having practiced alternate legs well, continue the same with both legs.
Benefits: Helps strengthen the muscles around the spine.
Shashankasanaa (rabbit pose)
Sit in Vajrasana. Inhale and raise your hands slowly above your shoulder. Exhale for two seconds and slowly bend forward and try to place the head on the floor , resting the hands from elbow onward on the floor. Inhale and come back to starting position.
Benefits: Stretches the spine and make you feel relaxed.
Supth padangushtasana
Lie down supine with feet straight. Inhaling two seconds raise right arm at right angle. Exhaling two seconds raise the leg to touch the palm. Inhaling, bring the leg down and inhaling get the hand down. Do the same with both the hands and legs.
Benefits: Helps in improving the flexibility of the hamstring, which is one of the cause for lower back ache.
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