Something to keep in mind throughout all your yoga for the back-- breathe deeply, and match your moving with your breathing. If you can breathe slowly, easily, with attention -- your moving can be the same. When handling injuries, this is especially important. The muscles around an injury, and even radiating throughout your body, will tighten to defend and compensate. This may protect against further injury, but can prolong or even prevent complete healing. It takes time and patience to let these muscles release. In the case of back pain, giving time for your muscles to release can allow your vertebrae and discs to align properly, and healing to proceed more easily. If something hurts, back off. Just breathe, move slowly, and pay attention.
One of the most common problems we see at the studio is back pain. There are all kinds of causes. Sometimes it's an old sports injury. Sometimes you just moved a box the wrong way. It can even be something as simple as sitting at a desk all day long. Whether the origins are some acute injury or long-term stress, there are a few simple poses that can help (for acute injuries in particular, it's good to check with your doctor for more detailed instruction).
Something to keep in mind throughout all your yoga for the back-- breathe deeply, and match your moving with your breathing. If you can breathe slowly, easily, with attention -- your moving can be the same. When handling injuries, this is especially important. The muscles around an injury, and even radiating throughout your body, will tighten to defend and compensate. This may protect against further injury, but can prolong or even prevent complete healing. It takes time and patience to let these muscles release. In the case of back pain, giving time for your muscles to release can allow your vertebrae and discs to align properly, and healing to proceed more easily. If something hurts, back off. Just breathe, move slowly, and pay attention.
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Causes of backache
Apart from the above mentioned triggers, backache can be caused by a number of other conditions. · Osteoarthritis (OA): with increasing age, the joints of the backbones undergo degeneration. OA of the joints that link one vertebra to its neighboring ones (called the facet joints) causes back pains. · Herniated Discs (disc prolapse): > any heavy strain or increased pressure in the back can displace the round, resilient discs which act as shock absorbers for the back bones. They cushion every impact on the back such as when jogging, weight lifting, horse-riding etc. injuries, normal wear and tear, and diseases that affect the backbones can cause minor tears on the disc surfaces as well as make them bulge out from their places. Displaced discs can press on surrounding nerves and cause pain, tingling & numbness in the legs. · Injuries and fractures of the vertebrae (backbone): conditions that cause nerve, bone and tissue injury can cause backache ' vehicular accidents, fall from a bike, fall on the back compressing the structures in the back. · Compression of the spinal cord itself (Spinal stenosis): the spinal cord travels through a narrow, hollow shaped bony canal called the 'spinal canal'. With aging, the lumen of this canal tends to become narrow, compressing the contents within it. Backache is a common symptom of spinal stenosis. · Deformities: often the backbone curvature is damaged secondary to other diseases. The alignment which is usually straight tends to deviate either to the sides (scoliosis) or appear bent forwards (kyphosis). Long-term mal-alignment of the vertebral column can cause tremendous stress and strain on the supportive muscles that surround it. This usually gives rise to backache. · Occupational: many occupations can take a toll on your back. If your work requires long hours of standing, lifting of heavy weights or sitting in an uncomfortable position, your back will possibly suffer. · Athletes are very prone to low back aches. Types of backache may be varying from a short span of stiffness and pain, to chronic continuous intense pain that creates hindrance in day-to-day activities. The pain may be radiating (spread out) or localised (in one place). It may be in the lower back area radiating to the legs (sciatica), or located in the neck radiating to the hands. It might be an inter-vertebral disc bulge, herneation, and prolapse. Treatment of back pain should only be done after diagnosing the types of backache. Everybody experiences backache or back pain some time in life and it assumes significance to look into this phenomenon in this age given the change in lifestyle and the increase in deskbound jobs that expect one`s back to be straight and sturdy. The spinal cord that actually aches in a backache is an essential and vital bone of the body also known as the life bone and is a composition of muscles, bones and elastic tissue. The spine at the centre of the back is made of 24 block bones, piled one above the other. The spine holds the body upright and ensures mobility of the body. Inter-vertebral discs cushion in between the bony blocks to keep the bones from rubbing each other. Inter-vertebral discs facilitate movement and act as shock absorbers for the back. Acute Backache is the intense type of backache that indicates back strain due to lifting of a heavy object, a fall or a violent jerk as in case of a sudden car brake. Another type is from injury, road accident, fall of a heavy object, fracture of the spine, and dislocation of a vertebral disk. Chronic Backache is usually the spondylitis, where a vertebra slips forward on the lower one, usually just above the hipbone. In case of a slipped disk, the disks act as cushions between two vertebral bones; the reason may be an injury to the spine, which is forgotten, degeneration of the disk due to old age or other reasons. Different types of backache are the common ailments of human body, which if not given its due share of attention and concern can create disorder in the most intense manner to the body. The back that keeps the body steady and helps mobility can cause immense difficulty in continuing with routine tasks if not taken care of. Back pain, discomfort and inability to carry routine tasks are common hindrances brought about by a backache. Life can be stressful. For starters, there's your busy schedule — waking up super early for school, studying late at night for tests, juggling sports practice, homework, and meals. It's a lot to balance! Everyday issues can add emotional stress, too — counseling a friend through a breakup, regretting a disagreement with a parent, weighing an important decision, or stressing over whether you'll make final cuts for the varsity team. With lots on your mind, it's easy to feel stressed. There are many different ways to cope with stress. Talking with friends, exercising, and seeing a school counselor are just a few. Yoga can help reduce stress because it promotes get relaxation with Yoga, which is the natural opposite of stress. Yoga can benefit three aspects of ourselves that are often affected by stress: our body, mind, and breathing. You don't have to wait to feel stressed out to do Yoga for Stress, and you shouldn't! People who do a little bit of yoga each day often find they're better able to handle things when life gets a little crazy. Practicing yoga builds your ability to calm, focus, balance, and relax yourself. Get the benefits of yoga. Relax in a few minutes with an easy yoga series. Learn Yoga for Beginner. The first ten minutes we learn some basic yoga exercises and the last minutes we meditate with some mantras and the muscle relaxation. If you have little time, make only the yoga exercises or the meditation. Do yoga at least once a week so that you stay healthy and happy. 1. Lie down on your back and relax. 2. Raise the outstretched right leg and hold it in the air. Then raise the left leg in the air and hold it. 3. Raise both legs and the head in the air. Hold it as long as possible and breathe, relaxed, on your belly. 4. Go into the candle, raise the butt and the legs to the sky. The hands will strengthen your back. Move your feet and relax a minute in the candle. 5. Lie down again and rotate the spine some times. Turn the pelvis to the right and the head to the left. And the other way round. Twist the spine as far as possible. 6. Turn in the prone position and raise the right outstretched leg. Hold it and breathe, relaxed, in your belly. Then raise the left leg and hold it in the air. 7. Put your head backwards and bring your feet as far as possible to the head. The legs are in the air and the hands lie beside the body on the ground. They support the position. We hold the bow, breath relaxed into the belly and move the feet. 8. Lie the head on your hands, move your feet and relax. 9. Sit cross-legged or in the heel seat. The back is straight and the belly relaxed. Think one minute, the mantra "Om Shanti". Think it so fast, that all thoughts come to rest. Then move a hand in blessing and think: "I send light to (name). May all people be happy. May the world be happy." 10. Lie down and make the muscles relax. Tense the muscles of the legs and feet. Relax. Tense the muscles of the arms and hands. Relax. Tense the muscles of the head and the face. Relax. Tense the muscles of the whole body. Relax. Move the feet. Relax completely for some minutes. Go peacefully and happy your way. Surya Namaskar or the Indian ritual of saluting the sun comprises a rhythmic combination of yogic postures and breathing exercises. The complete series includes 12 basic postures performed in cyclical pattern to benefit all three levels of human consciousness: Physical, mental and spiritual. However, for beginners to understand the true significance and impact of each position, the entire series should be broken down and practiced one posture at a time. We list out health benefits of this whole body workout aasan (Surya Namashar). Pranam Asana: This pose induces a state of concentration and calmness. This is a pose where one meditates to the Sun God. Hastautthan Asana: It helps in stretching the whole body. It helps correct the spinal arch and also improves the integrity of the spine. Try and reach as high as you can to get a better stretch. Padahasta Asana: This asana helps in reducing excess weight in the abdominal region. Helps in eliminating bloating, improves digestion and helps to remove constipation. Practicing this asana improves blood circulation, makes spine supple and tones spiral nerves. This asana helps inculcate the bhava (attitude) of humility. Ashwa-sanchalan Asana: This asana improves the overall health of the body and strengthens the back, abdomen and thigh muscles. Promotes mobility of the knee joints, strengthens the body to maintain good posture and prevent back problems. As there is a stretch on the neck , it is also beneficial to the functioning of the thyroid gland. Adho Mukha Svanasana: This asana helps in boosting one’s self confidence. Because of the increased blood flow to the upper body and the shoulder stand it helps in improving brain function, reduce anxiety and depression. Strengthens and tones the arms and legs. Also helps in lengthening the spine. Ashtang Namaskar: This pose besides strengthening the leg and arm muscles develops the chest and gives flexibility to the region of spine between the shoulder blades. Urdhva Mukha Svanasana: This pose keeps the spine supple, improving circulation in the back region and toning the spinal nerves. It tones and stimulates the abdominal muscles and organs. Stretches muscles of the chest and shoulder. Also increases lung capacity and relieves asthma. So to sum it all up, it has a wide array of benefits for maintaining complete health and wellbeing. |
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