Oph! Low Back Pain? Read This- 7 Minutes [Article] and Get Benefitted As a Yoga Man!!

Did you know that the spinal cord is responsible for Low Back Pain!

In some way and the other or to keep your whole body together and healthy?

Listen, it is the root that keeps the body Strengthen and strong.

But thanks to our sedentary, unhealthy lifestyles, most of us are stuck with a whole then a lot of- Low back Pain, sciatica included.

In Healthy -myself we will share you Low Back Pain, Back Pain Reasons &Yoga for Back Pain and a lot of things.

Being a victim of a weak spine myself, I know how difficult it can be to cope with the pain in day to day life, What’s more?

So, stay with us only for 7 minutes and get all this knowledge.

Low back pain actually is not a specific disease, rather it is a symptom that may occur from a variety of different processes.

1. What is Low Back Pain?:

A bad posture and a paunch.

The spine or musculature of the posterior thorax.

It is actually feel of pain and uneasy and can not seat continuously.

And their attachment in the lower lumber, lumbosacral or sacroiliac regions.

 Pain felt in the low or upper back.

Causes of pain in the low and upper back include conditions affecting the bony spine also.

2.Back Pain facts-

In the lower back or low back pain is nowadays a common concern.

Low back pain is not a specific disease and rather it is a symptom that may occur from a variety of different processes.

Research found- up to 85% of people with low back pain problems check thorough medical examination.

And no specific cause of the pain can be detected.

Low back Pain-can be a result of conditions –

• affecting the bony lumbar spine,
• intervertebral discs
• ligaments around the spine and discs,
• spinal cord and nerves,
• muscles of the low back,
• internal organs of the pelvis and abdomen,
• and the skin covering the lumbar area.

3. What causes back pain?

Low Back pain- can have many underlying reasons, but often no specific cause will be found and the pain will stop.

This post will review many of the causes of back pain and proper evaluation and diagnosis, please read it carefully and share it as more as possible.

However, for most people, even those with nerve root irritation, their symptoms will improve within 2 to 3 months.

No matter what type of treatment is used, even if no treatment is given to the patient.

Doctors usually refer to Low back pain as acute if it has been present for less than a month and chronic if it lasts for a longer period of time.

3.1. Lumbar strain (acute, chronic):

A lumbar strain is a stretch injury to the ligaments and, tendons, and/or muscles of the low back.

 Lumbar strain is considered one of the most common causes of Back pain.

3.2. Structural problems

A number of structural problems may also cause back pain.

Ruptured disks: 

Each vertebra in the spine is cushioned by disks.

If the disk ruptures having more pressure on a nerve then back pain occurs.

Abnormal curvature of the spine: 

If the spine curves in an unusual way then, back pain can be the result.

Osteoporosis: 

Bones, including the vertebrae of the spine that become brittle and porous, making compression fractures more likely.

Kidney problems:

Kidney stones and kidney infection can cause back pain.

3.3. Movement and posture

Back pain can also have due to some everyday activities and poor posture.

• twisting
• coughing or sneezing
• muscle tension
• over-stretching
• bending awkwardly or for long periods
• pushing, pulling, lifting, or carrying something
• standing and sitting for long periods
• straining the neck forward when driving or using a computer
• long driving sessions without a break and, even when not hunched
• sleeping on a mattress can cause back pain.

4.Low Back Pain Exercise & Yoga –

Not anymore!

You can snap for few minutes on the afternoon that will reduce pain. & lethargy.

Practicing these few simple yoga asanas every day will strengthen your back and help reduce the pain, while also enhancing your posture.

 Is yoga good for back pain?

And the answer is definitely yes!

These asanas might seem challenging and you can do it easily.

For doing Yogasana you will need Yoga mat-

But with regular practice, it will be easier.

4.1. Bhujangasana:

Starting Position:
First, lie on the abdomen.

Concentration:
On stretching the back and on the Svadhishthana Chakra position.

Breath:
Coordinate with movement with breathing and hold the position.

• First, lie on the abdomen and rest the chin on the floor then place the hands beside the body in line with the armpits.
• The feet will be extended position.
• While inhaling press the hips to the floor and lift the upper body with the help of the hands.
• Tilt your head back slightly and look up to the front.
• Now your spine is evenly arched and the shoulders are pressed down and back.
• Holding the breath for a while remains in this position as long as comfortable.
• Exhaling slowly and return to the starting position.

Initially, practice the Asana three times and holding each repetition briefly.

Benefits:

• 1. You can balances the Svadhishthana Chakra.
• 2. Soothes your anger and a violent temper.
• 3. It is beneficial for kidney & liver function.
• 4. This Asana is especially recommended for those who have a profession where they are sitting constantly.
• 5. Prevents back problems by maintaining.

Caution:

It is important as by this exercise -the thoracic spine is stretched and the spinal column evenly arched.

If the exercise some times causes pain in the lumbar spine then it should be avoided.

With high blood pressure or heart disease, it should only be practiced dynamically.

4.2. Steps for Paschimottanasana (Seated Forward Bend Pose)-

1. First, sit down straight with your legs together by stretching in front of you.
2. keep your head, neck, and spine erect.
3. Place palms on your knees accordingly.
4. Now slowly bend your head and trunk forward to catch the toes with the thumb, index and middle fingers without bending your knees.
5. Take a deep breath and at the same times exhale slowly.
6. Now try to touch your head to both knees.
7. Then bend the arm slowly and try to touch your elbow on the floor.
8. Exhale completely and holding this posture for 15 seconds.
9. After a few seconds slowly return back to your starting position.
10. breathe slowly and come back in normal condition.
11. Repeat this asana for 3-4 times.

Benefits of Paschimottanasana (Seated forward bend)

• It tones and massages the organs of the pelvic and abdominal regions like the pancreas, liver, kidneys, spleen, adrenal glands and gonad glands.
• Improves the digestion system, removes excess unnecessary fat from the pelvic portion.
• And the abdominal region- increases the flexibility of the hip joints.
• Provide a good stretch to the spinal column, hamstring muscles and is also beneficial for the heart.
• It is helpful in curing impotency in males also.

Stay healthy,stay fit, stay strong and get the best in our life.

4.3. How to do Plow Pose (Halasana)–

1. First, lie on your back with your arms beside you and keep palms downwards.
2. As you inhale and use your abdominal muscles to lift your feet off the floor and raising your legs vertically at a 90-degree angle.
3. Now continue to breathe normally and supporting your hips.
4. Then back with your hands and lift them off the ground.
5. Then allow your legs to sweep in a 180-degree angle over your head until your toes touch the floor.
6. Remember your back should be perpendicular to the floor.
7. This may be difficult initially but make an attempt for 15 seconds.
8. Hold this pose for a while and let your body relax more with each of steady breaths.
9. After one minute of resting in this pose then you may gently bring your legs down on exhalation.

Tips for Plow Pose (Halasana)

• Firstly do this asana slowly and gently.
• Ensure that you do not strain your neck and push it into the ground.
• Support your back on the tops of your shoulders then lifting your shoulders a little towards your ears.
• Avoid jerking your body, while bringing your legs down.

5-Benefits of the Plow Pose (Halasana)

1. It strengthens and opens up the neck, shoulders, and back muscles also.
2. This calms the nervous system and reduces stress and fatigue.
3. It tones the legs to improves leg flexibility.
4. By stimulates the thyroid gland and strengthens your immune system.
5. Finally, it helps women during menopause.

4.4. Shalabhasan:

Shalabh means-the Grasshopper.

In this Asan, the body assumes the formation like a grasshopper.

Therefore, it is called as -shalabhasan.

How to Do it:

• First, lie down straight on the belly.
• Then both legs should touch each other and the chin would be on the ground position.
• Now breathe deeply & slowly and make fists by both hands then putting the pressure on the hands and legs as high as possible.
• Then withhold your breath.
• Now slowly lower the legs and breathe outs.

Do it 2 times.

This Asan can also be done by raising only the legs and then it is called Ardh Shalabh Asan.

Benefits:

1. This broadens the chest portion.

2. The lower portion of the spinal cord becomes flexible.

3. It removes your constipation very quickly.

And other ailments of the stomach will be better.

4. This is helpful in the case of hernia and diabetes also.

5. Remember if one does it the navalis not displaced.

5.Steps for Dhanurasana (Bow Pose)

1. First, lie on the ground facing the downwards.
2. Relax completely with two to three breaths.
3. Inhale slowly and starts bending your legs backward to catch the ankles with the hands.
4. Now you will see that your body is like the shape of a bow.
5. Hence, in this position, you find that your whole weight will come on your abdomen.
6. Then only your stomach and pelvic area will touch the ground.
7. Now hold this position for 15-20 seconds then continue taking a deep breath.
8. You can increase the time after practicing this several times.
9. Now after 15-20 seconds exhale slowly and then come back to starting position again.
10. Finally, repeat this total cycle for 4- 5 times /day on a regular basis.

Benefits of Dhanurasana

1. Effective for weight loss.
2. It cures your constipation
3. Improves your blood circulation.
4. It gives flexibility to the back portion.
5. GivesStrengthens to the back muscles.
6. It improves the function of the liver, pancreas, small intestine, and big intestine.

Precaution for Dhanurasana

Those who are suffering from high blood pressure, back pain, hernia, and headache should not do the practice of Dhanurasana.

Pregnant women & lactation mother should avoid this Asana.

5.Conclusion:

Do exercise on a daily basis.

You can take Exercise Mat for Daily Exercise-

Set your posture such that your spinal cord should be straight.

Take 6 to 7 hours of sleep.

Take a balanced diet always.

Avoid spongily bed, instead of using a hard bed for sleeping purposes.

You can read from here also-
https://en.wikipedia.org/wiki/Low_back_pain

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