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International Yoga Day 2019: Yoga Asanas For Back Pain Relief
Each year on 21st June, the United Nations observes a theme when celebrating the international day of yoga. This year, the theme is 'Climate Action'.
Back pain in general, and lower back pain in particular, is a common healthcare problem. It is usually identified as pain, stiffness or muscle tension in the region of the back, either with or without accompanying sciatica (leg pain) [1] .
Causes Of Back Pain
Affecting an increasing number of people all over the world, there can be many reasons for your back pain.
- Problems related to your spine: You can experience back pain if there is something wrong with the discs, nerves, muscles or joints in your spine. Slipped discs [2] , bulging discs [3] , and cervical radiculopathy [4] or pinched nerve [5] are some examples of problems affecting the spine.
- Accidents and injuries: Fractures, falls, car accidents, strains, and muscle sprains can also be the reason behind back pain. Studies have revealed that anyone who suffers a fall or meets with an accident that requires hospitalization has a 7% chance of developing back pain. Out of these, one-third of the people will suffer from low back pain for about a year after the incident [6] .
- Lifestyle factors: Certain lifestyle-related issues that can lead to back pain include - wearing high heels, smoking, wrong posture while sitting down, or being overweight. Studies have revealed that severe obesity is often linked to chronic back pain that can last a lifetime [7] .
- Emotional issues: Stress and depression can also cause back pain. Clinical research has revealed that depression and post-traumatic stress disorder [PTSD] are commonly associated with chronic back pain [CBP] [7] .
- Other causes: Some of the other causes for back pain include - pregnancy [7] , kidney stones [7] , curvature of spine [8] , tumour [9] , and arthritis [10] , among others.
Yoga Asanas For Back Pain
Clinical trials have revealed that yoga can, when compared to the regular care routine or no care, reduce the pain severity and factor of 'bothersomeness' commonly associated with lower back pain [11] .
Some of the yoga asanas for back pain are as follows:
1. Bharadvajasana (Bharadvaja's Twist) [12]
1.
Sit
down
on
the
floor.
2.
With
your
legs
straight
out,
shift
your
weight
onto
your
right
side.
3.
Bending
your
knees,
swing
your
legs
to
the
left
side.
4.
Rest
your
feet
on
the
floor,
on
the
side
of
your
left
hip.
5.
Inhale.
Lift
your
torso.
6.
Exhale.
Twist
your
torso
in
the
right
direction.
7.
Keep
your
left
hand
under
your
right
knee.
8.
Bring
right
hand
next
to
your
right
buttock,
place
on
the
floor.
9.
Pulling
your
shoulder
back,
continue
to
twist
gently.
10.
Hold
the
position
for
about
30
seconds.
11.
Release.
12.
Repeat
on
the
left
side.
2. Marjaryasana (Cat Pose) [13]
1.
Get
down
on
the
floor
on
your
hands
and
knees.
2.
With
knees
directly
below
your
hips,
keep
your
shoulders,
elbows
and
wrists
perpendicular
to
the
floor.
3.
Keep
your
head
in
a
neutral
position.
4.
Eyes
directed
at
the
floor.
5.
Exhaling,
turn
your
spine
in
the
direction
of
the
ceiling.
6.
Maintain
the
position
of
your
knees
and
shoulders.
7.
Inhale.
8.
Come
back
to
the
initial
position.
9.
Repeat.
3. Salabhasana (Locust Pose) [14]
1.
Lie
prone
on
the
floor.
2.
Place
hands
on
your
sides.
3.
While
inhaling,
lift
your
upper
body
and
legs.
4.
Lift
your
legs
up
without
bending
your
knees.
5.
Hold
for
a
maximum
of
1
minute.
6.
Release.
4. Halasana (Plough Pose) [15]
1.
Lie
down
on
the
floor.
2.
Inhale.
3.
Lift
your
feet
to
a
90-degree
angle
using
your
stomach
muscles.
4.
Using
your
hands
for
support,
lift
your
hips
off
the
floor.
5.
Keeping
your
back
straight
on
the
floor,
bring
your
feet
to
rest
above
and
behind
your
head.
6.
Hold
the
position
for
a
minute.
7.
Exhale.
8.
Release
gently.
5. Dandasana (Staff Pose) [16]
Considered to be the simplest asana that anyone can do quite easily, dandasana improves the posture of your lower back.
1.
Sit
down
on
the
floor.
2.
Keeping
your
back
straight,
extend
your
legs
in
front.
3.
Straighten
the
spine
by
sitting
up
and
not
slouching.
4.
With
your
palms
on
your
side,
maintain
a
straight
back.
5.
Hold
for
20-30
seconds.
6.
Release.
6. Purvottanasana (Upward Plank Pose) [17]
1.
Firstly,
assume
the
dandasana
explained
above.
2.
With
your
fingertips
pointing
in
the
direction
of
your
feet,
place
both
your
hands
just
behind
your
hips.
3.
With
your
feet
firmly
on
the
floor,
begin
bending
your
knees.
4.
Exhale.
5.
With
your
feet
and
hands
firmly
placed
on
the
floor,
lift
your
hips.
6.
Lift
as
high
as
you
can
manage.
7.
Now,
lift
your
chest
up
as
well.
Let
your
shoulders
roll
towards
your
back.
8.
Allow
your
head
to
fall
behind
you.
9.
Hold
the
pose
for
about
30
seconds.
10.
Release.
7. Bhujangasana (Cobra Pose) [18]
Bhujangasana is the 8th asana in the 12 asanas that make up the Suryanamaskar routine.
1.
Lie
prone
on
the
floor.
2.
Place
both
hands
on
your
sides
at
shoulder
level,
keeping
the
palms
on
the
floor.
3.
Inhaling,
raise
your
head
and
upper
body.
Make
sure
that
your
arms
are
bent
at
the
elbows.
4.
Pressing
your
lower
body
onto
the
floor,
gently
arch
your
neck
backwards.
5.
Hold
the
pose
for
20-30
seconds.
6.
Release
slowly.
Bring
hands
to
your
sides,
touch
your
forehead
to
the
ground.
Rest
your
head
on
one
side.
8. Pawanmuktasana (Wind-Relieving Pose) [19]
1.
Lie
down
on
the
floor.
2.
Bring
your
knees
in
the
direction
of
your
chest.
3.
Hold
your
knees
in
a
tight
hug.
4.
Breathing
normally,
maintain
the
pose
for
some
time.
5.
Each
time
you
exhale,
tighten
your
grip
on
your
knees,
pressing
down
on
your
chest
and
abdomen.
6.
When
you
inhale,
loosen
your
grip.
7.
Also,
gently
rock
and
roll
your
body
from
side
to
side.
8. Release.
9. Padmasana (Lotus Pose) [20]
1.
Sit
down
on
the
floor.
2.
Keep
your
legs
stretched
out
in
front.
3.
Maintain
an
erect
spine.
4.
Bending
your
right
knee,
place
foot
on
left
thigh.
Ensure
that
the
heel
is
near
your
stomach.
5.
Do
the
same
with
your
left
leg.
6.
Now,
with
both
feet
on
your
thighs,
place
your
hands
on
your
knees.
7.
Breathe
gently.
8.
Keep
your
spine
erect.
9.
Hold
for
some
time.
10. Bitilasna (Cow Pose) [21]
1.
Get
down
on
your
hands
and
knees.
2.
Gently
arch
your
spine
towards
the
ceiling.
3.
Press
your
palms
onto
the
floor.
4.
Try
and
look
as
high
as
you
can,
without
straining
yourself.
5.
Breathe.
6.
Hold
for
some
time.
7.
Release.
11. Talasana (Palm Tree Pose) [22]
1.
Stand
with
your
arms
on
your
sides
and
feet
apart.
2.
Turning
your
palms
outwards,
interlock
your
fingers.
3.
Get
the
back
of
your
hands
on
top
of
your
head.
4.
Stretching
upwards,
try
lifting
your
hands
as
much
as
possible.
5.
Taking
your
heels
off
the
floor,
raise
yourself
on
your
toes.
6.
Hold
for
about
30
seconds.
7.
Release.
12. Adho mukha svanasan (Downward Facing Dog Pose) [23]
1.
Go
down
on
the
floor
on
your
hands
and
knees.
2.
With
your
toes
firmly
planted
on
the
floor,
left
your
knees
in
the
upwards
direction.
3.
Stretch
your
arms
upwards.
4.
Lift
your
knees
as
much
as
you
can.
Your
body
will
look
something
like
an
upside
down
'V'
at
this
point.
5.
Push
your
lower
back
out.
6.
Hold
for
some
time.
7.
Release.
13. Setu bandhasana (Bridge Pose) [24]
1.
Sit
down
on
the
floor.
2.
With
your
legs
out
straight
in
front
of
you,
place
your
hands
behind
your
body.
3.
While
inhaling,
raise
your
upper
torso
and
pelvic
region.
4.
Let
your
head
hang
backwards.
5.
Hold
for
some
time.
6.
Release.
14. Ardh matsyendrasana (Half Lord Of The Fishes Pose) [25]
1.
Sit
down
on
the
floor.
2.
Your
legs
should
be
stretching
out
in
front.
3.
Bending
your
left
leg,
try
touching
your
feet
to
your
right
hip.
4.
Bringing
your
right
leg
outside,
touch
your
foot
to
the
ground.
5.
Now,
turn
your
body
to
the
right.
6.
While
holding
your
right
foot
with
your
left
hand,
place
your
right
hand
behind
you.
7.
Hold
for
some
time.
8.
Release.
9.
Repeat
on
the
other
side.
15. Pashchimottanasana (Seated Forward Bend Pose) [26]
1.
Sit
down
on
the
floor.
2.
Keep
your
palms
on
your
knees.
3.
Without
bending
your
knees,
bow
down
and
catch
your
toes
with
your
hands.
4.
Try
touching
down
your
head
onto
your
knees.
5.
Hold
the
pose
for
some
time.
6.
Release.
The above-mentioned are some yoga asanas that can help to alleviate your back pain. Yoga must preferably be done first thing in the morning, as soon as you get up. But, in case of any constraints, yoga can also be practised at other times during the day, as per convenience. It is generally recommended that yoga must always be done on an empty stomach. Make sure that you have your meals at least 4 hours before yoga.
However, do keep in mind that you must consult a yoga teacher if you are suffering from certain other ailments or minor injuries.
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