Dr Prajakta Jadhav

 | 1 minute to read

You have got our back!

Flexibility & Mobility
Lower Back Pain (LBP) is one of the most common reasons for an individual to visit the physiotherapist or an orthopaedic surgeon. Almost every individual will face lower back pain at some point in their life. according to statistics, it is believed that every 7 out of 10 people suffer from a lower back issue in their lifetime.

Mechanical back pain is a malady that troubles a lot of people, especially the millennials. Hunched in their chairs with their fingers typing furiously on their keyboards and leading a sedentary lifestyle, each and every one of us has suffered from it at some stage or another. What Causes Mechanical Back Pain? Common causes include: - Muscle imbalance - Acute trauma - Lumbar strain or sprain - Poor ergonomics - Bad posture Yoga for Your Back Yoga is an excellent remedy and preventative practice for back problems. Here are some Asanas that may help prevent lower back issues or relieve you of them. 1. Talasana This asana is more of an initial stretch and can be done by anyone. Stand straight, raise yourself on your heels and lift your arms as you breathe in and stretch. Lock your palms facing upwards and stretch your back. Hold the stretch for some time and then, lower your arms and heels simultaneously as you breathe out. Repeat the asana slowly for few times. This is an easy and relieving yoga pose which can be done anywhere. 2. Konasana Kon in Sanskrit means “angle”. This asana is also a standing asana. Stand with your feet about 6 inches apart. Raise your right arm up from the side and keep bending to the left. The other arm stays by your side. Hold the position for some time. Come back to the starting position and do the same thing with the other arm. This asana helps with sideward stretching and decompresses the spinal cord. Make sure you don’t twist your pelvis while performing this asana. 3. Bhujangasana: Bhujanga means “Cobra”. The asana gets its name from the way it looks – a cobra with an expanded hood. Lie down on your stomach with your palms pressing into the floor by your side at chest level. Push your torso up by straightening the elbows and pushing yourself up. Hold for some time and return to your starting position. This is an excellent asana for your lower back. 4. Paschhimottasana: This asana is not for everyone, especially for people who are prohibited from doing any forward bends. Sit on the ground with your legs stretched out in front. Bend forward from the waist and try to touch your forehead to your knees. Hold the position and return to the starting position. Repeat. 5. Ardha Matsyendrasana: A beautiful asana which literally means “the half fish pose”. Sit up straight and stretch your legs in front of you. Keeping the right leg stretched out, bend your left knee and place it next to your right knee, foot flat on the floor. Hold the left heel for support. Twist your waist, neck, and shoulders towards the right, and look over your right shoulder. Make sure your spine is erect. Hold the position for about 45 seconds and repeat it in the other side.
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