Back pain affects 48% of INDIA at some point in their lives.
Back pain has multiple causes and things that contribute; therefore it is important to address your pain individually by only doing the activities and exercise inside this handout that relieve your symptoms and aren’t painful .
With mountains of information on the web by blogs it is hard to find information that is any more then experience.
This handout is designed to provide some evidence-based information to help in managing day to day activities during the acute management of back pain before seeing a physiotherapist for a rehabilitation plan.
Repetitive or sustained activities will increase symptoms with or without the adaptive strategies. Therefore it is important that you take frequent breaks from these activities.
Common causes
low Back Pain Back pain is generally linked with an overuse injury where someone has been doing repetitive task that has resulted in an injury.
Examples include:
Sitting for a long time in bad working positions
Prolonged bending
Heavy lifting
Poor standing, sitting or lying postures
Poorly arranged working environment
Treatment for Back Pain
Back pain needs treatment and prevention for further recurrence. Measures to get relief of back pain are:
a) A back brace to support back
b) Local application of Cold packs and heat therapy or massage
c) Stretching and strengthening exercises like yoga asanas may be helpful
d) Traction (if necessary)
e) Lifestyle change for prevention of back pain.
f) Pain killers may be advised by the doctor for pain control.
Yoga Asanas may be helpful in relieving back pain, but before starting consult a physician and a yoga expert for learning various asanas to avoid any complications. Yoga Asanas which help to relive back pain are as follows
1. Tadasan
Tadasan
benefits of tadasana
a) Increases strength, power, and mobility in the feet, legs, thigh, back and hips.
b) Tones abdomen and buttocks muscles.
c) Relieves tension, aches, sciatica pain and pain of the body.
d) Encourages healthy digestion and elimination of waste products.
2.Parshvakonasana
benefits of parshvakonasana
a) The spinal muscles are toned up by this posture.
b) It helps to revitalize the whole body.
c) This posture improves the blood circulation to the whole body; so long-time sitting profession people are benefitted.
d) Helpful to reduce the fat from the hip region
3.gomukhasana
.Benefits of gomukhasana
a) Stretches the muscles and relieves pain of back, hips, thighs, ankles and chest, shoulders and arms.
b) It helps to make the spine straight and improves body posture.
c) It is beneficial in respiratory problems as it gives exercise to the lungs.
4. purvottanasana
benefits of purvottanasana
a) Strengthens the muscles of hands, wrists, back, and legs.
b) Stretches the shoulders, chest, and front of ankles.
5. shalabhasana
benefits of shalabhasana
a) Relieves arthritis and rheumatism pain.
b) It strengthens the muscles of back, legs, whole body,
6. ushtrasana
benefits of ushtrasana
a) Helps to improve lung capacity, the muscles of chest, abdomen, and neck and back becomes flexible.
b) Relieves Neck, Shoulders and back pain.
c) Reduce the fats on the stomach, stimulates abdominal organs and improves digestion.
7.Katichakrasana
benefits of katichakrasana
a) Improves the flexibility of the neck, back and spinal muscles.
b) Massages the abdominal visceral organs.
c) Makes the waist thin and flexible by decreasing the fat on abdomen.
8.Ardhamatsyendrasana
benefits of ardhamatsyendrasana
a) This is best of the twisting postures as it rotates the spine around its own axis besides giving two side-twists to the spine throughout its length.
b) Stretches and increases flexibility of the spine, shoulders, neck, and hips
c) Stimulates function of abdominal organs and improves digestion and elimination of wastes
d) Relieves symptoms of backache, fatigue, menstrual discomfort and sciatica pain.
9.Adhomukha swanasana
benefits of adhomukha swanasana
a) Increased blood flow to the head, shoulder stand can help improve brain function, memory and reduce anxiety and depression.
b) Takes pressure off the heart, which must work less to get blood flowing to the brain.
c) Strengthens and tones the muscles of arms and legs.
d) Helps to relieve pain in the upper, middle and lower back.
10. Paschimottanasana
Benefits of paschimottanasana
a) Reduces fat from the abdomen.
b) Stretches the spinal muscles and brings flexibility.
c) Relieves constipation and digestive disorder.
d) Tones the abdominal pelvic organs.
