Back pain is one of the most common ailments which can be due to strain, medical conditions, poor posture as well as stress. The back consists of muscles, ligaments, tendons, disks and bones and if there is a problem with either of these components it can lead to back pain. on World Yoga Day 2019, Dr. Mickey Mehta, global leading holistic health guru and a corporate life coach says that the major causes of back pain can be strained muscles, spasms/muscle tension, damaged disk, by lifting things incorrectly, sciatica and arthritis/osteoporosis. Let's check out the various exercises one can do in order to alleviate the symptoms of back pain.
Cat & Camel Stretch
Come on to your hands and knees with the wrists directly below the shoulders and the knees directly below the hips. As you inhale lift your sit bones upwards, press your chest forward and allow your belly to drop towards the floor. As you exhale round your spine outwards, while tucking in the tailbone. Bring your head towards the floor and the chin towards the chest. Co-ordinate your movement along with your breath and perform this stretch 5-10 times.
While lying down on the mat lift your knees while keeping your feet flat on the mat. Bring your arms either side of your body. As you inhale lift your glutes off the mat while contracting your lower back. Lift until the chest touches the chin. As you exhale bring your back flat on the mat.
Supine Spine Twist
Lie down on your back and open up your arms and bring them either side of your body in line with your shoulders. Raise the right leg up to 90 degrees and drop it to the left while looking over the right shoulder. Repeat the same with the other leg.
Lie down flat on the stomach and bring your hands either side of your chest. Tuck the elbows in towards the ribs and as you inhale lift the chest off the floor as you roll your shoulders back and drop your head back. As you exhale come all the way down bringing your chest flat on the mat.
Side Bending Pose
Stand with your feet firmly planted in the ground. Interlace the fingers over the head. As you exhale press the right hip out to the side while arching over to the left. Reach up and out through the fingers. Repeat the same on the other side.
So if you have back pain, know someone who suffers from back pain, refer to these yoga asanas and practice religiously!