Say good bye to back pain Two simple Tricks

introduction

Excercise is a powerful science that can prevent and treat many illnesses today I’m going to provide you with yoga technique for one of the most important issues that many face and that is back pain as today our lifestyle demands sitting or standing for a long period and that to in one place and that results in the lack of EX exercise and movements and that causes back issues for many I will share issues that not only work wonders for your back issues but also prevent the development of such problems.

Solution of back pain

let’s start with few stretches that you can do while sitting whether at work or home

• final twist
  • Sit upright in a chair with both feet flat on the ground, twist your upper body to the right, holding on to the backrest or side of the chair for support. Hold for a few seconds, repeat on the other side.
  • This stretch promotes spinal flexibility and releases tension in your lower back. Second is forward bend.
  • Benifits: This gentle forward bend helps stretch the entire back and releases tightness.
• Forward Band
  • Sitting on a chair, keep your both feet wider than your hips. Apart, slowly bend forward from your hips allowing your head and arms to hang loosely. Hold for 15 to 20 seconds, return to an upright position.

Now let’s see some classical asana postures. Setu Bandhasana or bridge pose.

• Benifits: This strengthens your back and stretches your spine. It engages the muscles of your lower back and thighs.
• it also increases blood circulation, releases tension, and stimulates the nervous system.
• With regular practice, it can help correct your postural imbalance and ease all kinds of back pain.

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For Setu Bandhasana

How to do: lie down on your back, fold your legs from your knees, both legs hip distance apart. Now hold your ankles with respective hands on both sides. Now gently, giving pressure to your shoulders and your hips, lift your hips up. Now gently take your hip and back up, hold it for 6 seconds and gently come down again.

Third is Supta Matsyendrasana. This is a gentle twist that rejuvenates your spine. It stretches the back muscles and releases tension. While lying on your back, bringing the knee on either side of your body. This pose encourages mobility.

In this pose, you can release back pain and restore flexibility to your spine. So, lie down on your back, now fold both the knees as shown. Stretch your hands in a T shape on either side. Gently exhaling, drop both the knees to the right and look to your left.

Hold it for 6 seconds, inhale, come to the center and repeat on the left side.

Another asana is Salabhasana or locust pose.

This asana specifically targets your lower back. Lifting your leg by lying down on your belly activates the muscles of the lower back and hips.

Salabhasana reduces pressure on the spine. With regular practice of Salabhasana, you can find relief from back pain and build a stronger and more supportive back.

1. Lie down on the stomach as shown in the image. Keep your hands straight and both palms on your back. Gently pressurizing your lower back, now lift your right leg up, keeping it straight from the knee. Now hold it for 6 seconds and gently bring it down, and then lift both legs together without bending from the knee. Stay there for some time and come back.
2. Now let’s understand and identify the cause for back problems. Understanding the underlying cause of your back pain is very important for its effective management and prevention.
   • First, if your backache is because of your poor posture, make a conscious effort to maintain your posture correctly while sitting, standing, and lifting objects.
   • Second, if you experience discomfort due to muscle imbalance, first do stretching to restore balance and remove any strain.
   • Third, check if your sleeping position is correct or the platform on which you are sleeping is properly leveled.
   • Fourth, assess the comfort of your chair as factors such as bed and chair can contribute to the development of back problems.
3. Dos and don’ts to avoid back issues. To maintain good back health and prevent pain, try simple strategies.
   • First, give some sunlight to your back whenever possible. Healthy Eating- Weight management is one of the few ways to not put excessive stress on your spine and back muscles. Use an ergonomic chair and mattresses for better alignment & comfort..
   • Second, avoid lying on your bed or sofa during the day for a longer time to minimize stress on your back.
   • Fifth, include some form of exercise for your back flexibility in your routine every day.
   • The sixth is to proper lifting, bend it down also are driving knees with you back straight when picking up heavy objects.

Therefore, whether or not you have a current condition of acute back pain; including these natural approaches in your daily life can prevent as well as relieve the symptoms and thereby bring healing. So keep in mind that your back must remain a priority to get you through life living the active lifestyle without any pain.

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