Back pain can be caused by several day to day activities and habits. One of the most common reasons would certainly include sitting all day long with minimal physical activity.
Wrong sitting posture, excessive driving, wrong sleeping posture or just an old injury resurfacing can be few factors contributing to that nagging back pain. In some cases, skeletal imbalance or morbid obesity are also to blame.
The muscles between shoulder blades, the Rhomboid and Trapezius muscles, work hard to keep the head straight in line with the center of gravity. When these muscles are stressed, we need to soothe them. If they’re overworked, it makes lead to knots that are caused by the lactic acid deposit and they need to be massaged to release tension.
Similarly, when you use one of your arms more often than the other to do day to day chores, your body weight tends to shift and it becomes less flexible. Such skeletal imbalances can affect your spine muscles and nerves leading to Back Pain.
You don’t naturally experience these movements daily and therefore, you need to move your body in certain ways to revive tired muscles that are working constantly. But before you do, you must note that these poses help in relieving muscular back pain. If you are suffering from pain related to spine ailments, degenerative disc disease or arthritis, please consult a doctor.
Looking for a better way to relieve back soreness than popping pills? Give yoga a go. There are six basic actions that you need to perform to rejuvenate your muscles. These are – bending forward, bending backward, twisting to the right, twisting to the left, tilting to the right and tilting to the left.
1. Bhujangasana (Cobra Pose)
Benefits: – This pose will strengthen the lower back muscles while cushioning the spine. It brings a uniform arch in the spine, increases blood circulation to the spine, boosts muscle quality and flexibility.
Method: – Lie on the stomach with feet together and toes flat. Place the hands downwards below the shoulders on the mat, lift your waist and raise the head while inhaling in. Pull the torso back with the support of hands. Keep elbows straight and make sure to put equal pressure on both palms. Tilt the head back and make sure shoulders are away from ears. Exhale while coming back to the ground.
2. Paschimottan Asana (Sitting Forward Bend)
Benefits: -It stretches the back, hamstrings and increases the flexibility of the spine and opens up the vertebrae. It gives your muscles more mobility.
Method: – Sit up straight with legs stretched in front and feet pointing upwards. Keep the spine straight. Inhale and stretch arm upwards. This will lengthen the spine upwards. Exhale and bend forward, bring hands down keeping spine elongated and reaching towards the feet. Try to reach the feet, wrap index finger around the big toes with the thumb resting over the toe. Hold the posture for 30 seconds and then inhale, stretch hands past the feet and come up while stretching spine and arms.
3. Matsyendra Asana (Spinal Twist)
Benefits: – When one twists it lengthens the spine and increases the intervertebral space in the spine. Spending most of the day sitting, the spine tends to sink due to body weight. Working on muscles and nerves will make them more awake and active.
Method: – Sit on the floor with stretch legs. Bend left leg and place left foot over the right thigh. The heel should touch the belly. Now, bend the right knee and place it outside the left knee. The foot should be flat on the floor. Inhale and stretch right hand over the right knee and hold the right foot. Exhale with twisting back. Remain in the posture while breathing normally for few seconds and then repeat with the other side.
4. Trikona Asana (Triangle Pose)
Benefits: – It strengthens the spine and reduces anxiety and back pain while increasing mental and physical equilibrium.
Method: – Stand with feet wide apart. Stretch right foot out (90 degrees) while keeping the leg closer to the torso. Keep feet pressed against the ground and balance weight equally on both feet. Inhale and exhale while bending right arm and make it touch the ground while the left arm goes up.
Keep the waist straight. Ensure that the body is bent sideways and not forward or backward. Stretch as much as one can while taking long, deep breaths. Repeat on the other side.
