Nowadays most of the people will experience the discomfort and distress of back pain at some point in their lives. Accidents and strain injuries are some of the major causes. However, slumping, twisting a long time in one position, such as sitting down in the car on a long journey, can also be a cause. Some people have sitting jobs, they work for long hours on daily basis in the office this is also a cause of back pain.
Who is most at risk from back pain?
Anybody can hurt from back pain but some people are more vulnerable. Risk factors are there it includes age, Overweight and pregnancy. Patients who have physically demanding lifestyles are also more at risk. Older patients with up and down changes in the spine, such as osteoarthritis, can also experience chronic back pain.
There are some circumstances when people with back pain should not feel concerned and are unlikely to require medical attention. They suffer lower back pain after heavy lifting or undertaking new physical activities. It is also common for people to experience tension, difficulty or pain in the lower back as a result of rare exercise.
Estimates on the occurrence of depression among the chronic pain population range from 18 – 32%, but we think it might be higher. Based on our survey, nearly 60% of people with back pain suffer from depression.
Here are 4 poses to help with back pain that you can do anywhere.
1. Half lord of the fishes pose(Ardha Matsyendrasana)
- Sit straight with stretching your legs in front of you.
- Turn your left leg and try to touch your feet to your right hips as shown in the above image.
- Take your right leg outside of the left knee. Bit your feet to the bottom. Keep your spine straight.
- Exhale and switch your upper body to the right. Hold your right bases with a left hand and place your right hand behind you are on the ground.
- Take Breathe normally and hold this posture for twenty to thirty seconds. Once practicing you’ll be able to hold this posture for 3 to 5 minutes.
- Now unharness this posture and repeat this cycle with bending right leg and conveyance left leg outside of the right knee.
2. Camel Pose(Ustrasana)
- 1.Start with a inhale to lift your chest & upper spine up & over
- To make sure you are not collapsing in your lower spine, keep hips forward & focus on bending the whole spine evenly
- you can push against your feet to lift your chest up. This feels super good on your shoulders and chest too.
- In the final expression, bring your elbows as close as you can together, eventually to touch.
3. Wheel pose(Chakrasana)
- Lie supine on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Twist your elbows and extend your palms on the floor beside your head, forearms relatively perpendicular to the floor, fingers pointing toward your shoulders.
- Pressing your inner feet into the floor, exhale and push your tailbone up toward the pubis, firming the hips, and lift the hips off the floor. Keep your thighs and inner feet should be parallel. Take normal breaths. Then press the inner hands into the floor and your shoulder against the back and lift up onto the crown of your head. Keep your arms parallel. Take normal breaths.
- Place your feet and hands to press into the floor, tailbone and shoulder blades against your back, and with an exhalation, lift your head off the floor and straighten your arms. Turn the upper thighs slightly inward and firm the outer thighs. Contracted the hip points and increase the tailbone toward the back of the knees, lifting the pubis toward the center.
- Turn the upper arms outward but keep the weight on the bases of the index fingers. Spread the shoulder blades across the back and let the head hang, or lift it slightly to look down at the floor.
4. Triangle Pose(Trikonasana)
- Stand confidently and keep the legs straight.
- Inhale, move the legs about 3 to 4 feet from one another. The knees and body should be straight. Raise both hands to the level of shoulder to the respective side.
- Turn right foot towards right side at 90 degrees to the right and turn left foot slightly to the right.
- Exhale slowly and simultaneously lower the right-hand palm in order to place the palm on the ground and raise the left hand upward, and see the tips of the left-hand fingers.
- Hold your position for a minute and while doing breathing it should be deep and even.
- After that come back to the normal position. Repeat the same on the other side.