Back pain is a very common problem and can range from dull and constant ache to sudden and sharp pain. Sometimes, it's onset is sudden caused by some sort of trauma or injury to the back other times it can be a result of gradual age related degenerative changes in spine. Also, in certain cases cause can be inflammatory arthritis or some other medical condition.
You can turn to YOGA to resolve this problem in this modern day lifestyle. These simple yogasanas can help you get relief from your back pain.
Yogasanas don't have to be done properly in well curated and predesignated place it can be done anywhere like in your office, infront of tv on yoga mats.
-First, you have to sit comfortably in a sukhasan. Then keep the waist straight and loosen up the shoulders simultaneously. Have a smile on your face and relax. You can also do this standing and keep your both feet in a straight line.
-Pull your spine up. Lengthening the spine
-While inhaling, slowly raise both the arms upwards.
-Put your fingers in an interlacing fashion in such a way that both the thumbs touch each other comfortably.
-Stretch and relax your body completely without applying unnecessary stress. Keep the elbows straight. Make sure your arm touches your ear.
-Stay still in this position and take 2-3 breaths which should be deep.
-Also, there's this simple tip to deepen the waist stretch by gently pulling the navel inwards towards the waist.
-Turn your waist to the right and left. Twisting the spine to right and left
-Your palms are still tied over the head.
-Now exhaling, slowly turn to your right side. You should stay in that state for some time and also take 2-3 long breaths which are deep.
-Inhaling, come back to your center.
-Exhaling again, slowly turn to your side. Just stay in that state for some time and take 2-3 deep and long breaths.
-While inhaling come back to your center.
-Pull your waist to the right and left. Bending the spine right and left
-Your palms are still tied over the head.
-While exhaling, slowly lean towards your right. Now just stay in that state for some time and keep taking long deep breaths.
-Inhaling, come back to your center.
-Exhaling again, slowly turn to your side. Make sure that you do not lean forward or backward while doing this and do this nicely. There should not be more tension in one hand than in the other.
-While inhaling come back to your center.
Tip: You can pull your abdominal muscles inwards to keep your spine straight while doing this asana.
Pull your waist forward and backward. Bending the spine forward and backward.
You should make a binding of your hands and while you exhale, pull your hands forward.
Then just take a deep long breath in and as you exhale and then push your body forward from the lower back.
Inhale and then just exhale, pull your whole body towards the right. Both the hands here should be parallel to each other and there should be an equal pull in both the hands. If you do feel that you are not able to do the posture properly, then slowly try to come towards the right position.
Inhaling, come to your center.
As you exhale, turn to your side and create a stretch from your waist to your hands.
Inhaling come back to your center and then simply slowly raise your hands upwards.
Open your fingers and pull yourself back.
Breathe in and come back to your center. While exhaling, slowly bring your hands down.
BENEFITS OF THE YOGA POSTURE: When you pull your hands in backwards direction, you make the muscles of the lower back get a good massage which relaxes them.
Turn your waist side to side. Twisting the spine from side-to-side.
Place your left hand on your right knee. Take a long deep breath and as you exhale, turn to your right. Then put your right hand on the ground nearby your right knee.
This pressing of your right hand on the ground, pull yourself up. Also you need to make sure that you do not lean forward or backward.
While inhaling come back to your center again.
Now exhale and repeat this whole procedure with the left arm. Place your right hand on your left knee and then go on placing your left hand on the ground. Again you need to make sure that you keep your spine straight and stable.
Breathe in and come back to your center.
Change the position of your feet in your quartet as in do the alti-palti. Now, if you originally had put your left foot on the right foot, then you have to now place your right foot on your left foot and repeat the above process again.
Tip: Apart from using your hip muscles, you should also be using your abdominal muscles while doing this yoga asana.
Benefits of these YOGASANAS :
- This asana makes the body stable.
- Strengthens the back and abdominal muscles.
- Gives rest to the back.
- This is a good way to warm up the body before yoga.
- By practicing these yogasanas daily, the strength of the lungs increases.
Patients with Slip disc should do this yoga only after a doctor's consultation. Although these patients can get a lot of comfort by these asanas.
These yogasanas strengthen the muscles of the waist and generate a stretch in these muscles. These yogasanas excersise spinal cord well. These yogasanas also work on the abdominal muscles.
If you are struggling with any physical problem or emotional stress.
CHANDIGARH AYURVED CENTRE’S ''BACKACHE CARE KIT''
In Ayurved, back pain is termed as Kati Graham or Kati Shoola. It is said to be caused due to the imbalance or vitiation of the Vata dosha. Ayurveda provide wide range of natural treatment for back pain. By combining herbal remedies, ayurveda helps to calm the agitated vayu and provide relief from the back ache.
Chandigarh Ayurved Centre’s ” Backache Care Kit” is purely herbal and Ayurvedic formulation. The medications helps to pacify vata and also helps to improve overall health of the individual. The kit contain :
- Back Care Tablet
- Nerve Up Tablet
- Panchsakar Churna
- Pain-O-Kill Oil
- Pain -O- Kill Tablet
All products description given in detail as below –
1. Nerve up tablet:
These tablets are pure ayurvedic formulation. Nerve up tablets help in balancing the vata doshas and kapha dosha. It acts as nervine stimulant. It shows effective results in improving the central nervous system. It contains natural ingredients like shudha kuchala, shudha shilajeet, praval pishti, shankh bhasma etc. This tablet helps in Backache, kneepain, headache, bronchitis, depression.
Recommended Dosage– Take 1 tablet twice daily.
2. Back Care tablet:
Back Care tablet is an herbal and purely Ayurvedic formulation. This tablet helps by strengthening your back muscles in relieving back pain whether it be by sciatica, arthritis, kidney infections, infection of the spine and cancer of spinal cord. It helps to pacify Vata dosha and also helps in maintaining proper blood circulation. This is often used for mild to moderate pain all over the body and relaxes your muscles. It contains herbs that act as natural pain relievers.
Recommended Dosage – Take 1 tablet twice daily.
3. Panchasakar Churna:
Panchsakar Churana is an Ayurvedic formulation that consists of five ingredients named as – Saindhavan Lavana – (Rock Salt), Swarnapatri – (Cassia angustifolia), Shatapushpa – (Anethum sowa), Shunti – (Zingiber officinale), Balaharitaki – (Unripe fruits of Terminalia chebula).Panchasakar Churna is naturally detoxifying, thus it removes the toxins from the body. The churna has an anti – inflammatory properties due to which it can reduces the swelling. It is also effective in reducing the weight, which can help to reduce the pressure on lumbar area.
Recommended Dosage – Take 1 teaspoonful with Luke warm water at bedtime.
4. Pain-O-Kill Oil:
This herbal oil contain ingredients like – Rasna (Pluchea lanceolata), Kustha (Saussurea lappa), Jyotishmati (Celastrus paniculatus), Vatsnabh (Aconitum ferox), Devdaru (Cedrus deodara) etc. This oil is an Ayurvedic medicine which gives best result in all types of pain. It is beneficial for the muscle relaxant, sports injury, low back pain, weakness, etc. This oil has a good result in reducing the inflammation.
Method of Usage – It is applied on the affected portion of the body and massage with light pressure. Do this procedure twice a day.
5. Pain O Kill Tablet:
Pain o kill tablet is ayurvedic and purely herbal formulation. It help to relax your muscles and muscles cramps thus relieving pain. It balances all the three doshas of your body thus maintaining proper blood circulation. It provides soothing effect to the affected area of pain. It contains various herbs like Jivanti, Musta, Usher, Bilwa, Shatavri and Kantakari. All these herbs are natural pain relievers.
Recommended Dosage – Take 1 tablet twice daily.
