One general observation about people suffering from back pain is that fearing further injuries, they altogether abstain from exercising. The situation re-conditions the affected person’s muscles, rendering it even weaker.
And, by the way, if you think that back pain is all to do with age and ageing, you are wrong. I come across people as young as 15 years having issues with their lower back! It’s a phenomenon pervading all age groups, sexes and body types.
The practice of postures and breath control is one of the best ways to create a union of mind, body, and soul or to deal with the battle of depression, injuries, stress and stress-induced aches and pains. So here is a pick of four postures I teach my students and find extremely helpful in relieving lower back pain
|NOTE: Keep breathing through your nose while doing all these postures and keep your mouth closed. Enjoy!
Cobra Posture - Bhujangasana
- Lie down on your stomach and place your chin and neck on the floor.
- Place your hands flat underneath your shoulders, close to your chest, all five fingers together.
- Distribute your body weight evenly on both hands.
- Keep arms and elbows touching your body.
- Keep the entire lower body tight and squeeze it together (legs, hips and feet).
- Now look up and lift your upper body using your back strength. Do not do a push-up. You are not to use your arm strength.
- Push the shoulders down and make sure the elbows touch down towards your hips. Arms visually appear to make a 90-degree angle.
- Hold for a count of 10, gently release, lower your body down to your mat and relax.
Locust Posture - Salabhasana
- Lie down on your stomach and rest your chin on the floor.
- Keep your arms straight and place them underneath your body, palms facing the floor.
- Make sure you get your elbows underneath your stomach so that they don’t poke out. Any discomfort felt at the elbows or wrists is normal.
- Keep the fingers spread apart.
- Now keep your left leg relaxed and tighten the right leg.
- Lift the right leg up, keep toes pointed, knee locked.
- Hold for a count of 10 and relax.
- Repeat on the other side.
- Repeat posture.
Half Tortoise Pose - Ardha-Kurmasana
- Sit down in Japanese style.
- Bring your arms up over your head.
- Keep the hands and palms together in namaskar position.
- Keep your core tight and exhale.
- Gently lower your body down.
- Let your forehead touch the floor first then let your pinky fingers touch the floor. The arms should not rest on the floor and make sure they are not bent.
- Keep your chin away from the chest with your nose touching the floor.
- At the same time lower your hips on your heels.
- Stretch your arms forward until you feel a pinching sensation in your shoulders.
- Hold for a count of 10.
- Maintain normal breathing in and out through your nose.
- Gently rise and slowly relax your arms down.
Camel Posture - Ustrasana
- Stand on your knees.
- Keep a 6-inch gap between them.
- Place your hands on your lower back, fingers facing down, and elbows pointing
- Inhale as you push your hips forward and drop your head back.
- Grab your right heel with your right hand and left heel with your left hand. Keep
the thumb outside and fingers inside. Make sure your grip is tight.
- Push your entire body forward as much as you can. Do not lean on your heels. It
is normal if your back hurts.
- Hold for ten counts and gently place your hands on your lower back and come
back up keeping your spine straight.
- Relax in shavasana for 20 seconds.