One general observation about
people suffering from back pain is that
fearing further injuries, they altogether
abstain from exercising. The situation
re-conditions the affected person’s
muscles, rendering it even weaker.
And, by the way, if you think that back
pain is all to do with age and ageing,
you are wrong. I come across people
as young as 15 years having issues
with their lower back! It’s a phenomenon
pervading all age groups, sexes and
body types.
Hatha Yoga
The practice of postures and breath
control is one of the best ways to create
a union of mind, body, and soul or
to deal with the battle of depression,
injuries, stress and stress-induced
aches and pains. So here is a pick of
four postures I teach my students and
find extremely helpful in relieving lower
back pain
| NOTE: Keep breathing through your nose while
doing all these postures and keep your mouth
closed. Enjoy! |
Cobra Posture - Bhujangasana
- Lie down on your stomach and place your chin and neck
on the floor.
- Place your hands flat underneath your shoulders, close
to your chest, all five fingers together.
- Distribute your body weight evenly on both hands.
- Keep arms and elbows touching your body.
- Keep the entire lower body tight and squeeze it together
(legs, hips and feet).
- Now look up and lift your upper body using your back
strength. Do not do a push-up. You are not to use your
arm strength.
- Push the shoulders down and make sure the elbows
touch down towards your hips. Arms visually appear to
make a 90-degree angle.
- Hold for a count of 10, gently release, lower your body
down to your mat and relax.
- Repeat.
Locust Posture - Salabhasana
- Lie down on your stomach and rest your chin on the
floor.
- Keep your arms straight and place them underneath
your body, palms facing the floor.
- Make sure you get your elbows underneath your
stomach so that they don’t poke out. Any discomfort
felt at the elbows or wrists is normal.
- Keep the fingers spread apart.
- Now keep your left leg relaxed and tighten the right
leg.
- Lift the right leg up, keep toes pointed, knee locked.
- Hold for a count of 10 and relax.
- Repeat on the other side.
- Repeat posture.
Half Tortoise Pose - Ardha-Kurmasana
- Sit down in Japanese style.
- Bring your arms up over your head.
- Keep the hands and palms together in namaskar
position.
- Keep your core tight and exhale.
- Gently lower your body down.
- Let your forehead touch the floor first then let your pinky
fingers touch the floor. The arms should not rest on the
floor and make sure they are not bent.
- Keep your chin away from the chest with your nose
touching the floor.
- At the same time lower your hips on your heels.
- Stretch your arms forward until you feel a pinching
sensation in your shoulders.
- Hold for a count of 10.
- Maintain normal breathing in and out through your nose.
- Gently rise and slowly relax your arms down.
- Repeat.
Camel Posture - Ustrasana
- Stand on your knees.
- Keep a 6-inch gap between them.
- Place your hands on your lower back,
fingers facing down, and elbows pointing
back.
- Inhale as you push your hips forward and
drop your head back.
- Grab your right heel with your right hand
and left heel with your left hand. Keep
the thumb outside and fingers
inside. Make sure your grip is
tight.
- Push your entire body
forward as much as you can.
Do not lean on your heels. It
is normal if your back hurts.
- Hold for ten counts and
gently place your hands on
your lower back and come
back up keeping your spine
straight.
- Relax in shavasana for 20
seconds.
- Repeat.
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