Save your back

With all the preparations, running around and pleasantries during ceremonies, your back is bound to give way. Here are some methods wherein you can relax your back

By Namita Jain

“Ouch – my back hurts!” is a common complaint. Back pain is not usually due to a single cause, but the result of a build-up of factors accumulating over time.

Facts about backache

  • Back problems often result from an imbalance between tissues (muscles, ligaments and tendons) surrounding the spine, or incorrect spine alignment due to bad posture.
  • Ideal posture is when the spinal column is in a neutral position, forming a gentle sloping “S”- shape.

Why the back aches
If the natural curves of the spine are overly arched or flattened for long periods of time, the spine gets stiff and weak.

Tips to save your back

  • Maintain good posture. Sit and stand tall and keep your spine erect, but relaxed.
  • Sit on a chair that supports your lower back. The height of the seat should allow your feet to rest flat on the floor.
  • Exercise regularly.

Yoga and your back
Yoga asanas work on flexing and extending different parts of the spine and regaining the range of movements available to the spinal column.

  • Benefits accumulate with regular practice.
  • Do these simple postures daily to keep your spine fit and flexible.

Bhujangasana (Cobra pose)
Lie in a prone position with arms resting by the side. Bend the elbows and place palms below the shoulders. Raise arms, back, chest and neck of the floor. Hold for 30 seconds.

Salabhasana (locust pose)
Lie in a prone position with face down. Simultaneously, raise the head, chest, arms and legs off the floor. Hold for 30 seconds.

Adho mukha svasana (Downward-facing dog pose)
Place hands below the shoulders and come up into a kneeling position. Raise the hips up in a straight line and push the heels down on the floor. Relax the neck and lengthen the back. Hold for 30 seconds.

Pavanmuktasana (knees to chest pose)
Lie in a supine position with face up. Bend the knees, bringing them to the chest. Clasp the hands over the knees and use them to compress the knees closer to the chest.  Hold for 30 seconds.

Balasana (Child pose)
Sit on the heels. Slowly bend forward, resting the forehead on the floor. Place the arms beside the body. Relax all muscles. Hold for 60 seconds.

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