YOGA FOR LOW BACK PAIN

Back Pain is a common potentially disabling condition usually treated with self-care. For chronic back pain, current guidelines state that yoga may be beneficial. It affects millions of people worldwide, and appears to be increasing in prevalence. It associated not only with pain, but also with increased disability, psychological symptoms & decreased quality of life. 

Myself Dr. Sugirtha, here to explain how yoga affects you both anatomically & physiologically.

Here are some ways that you can ease your back pain at home itself!

Back pain is one of the most common reasons when people started doing yoga.

Imagine a morning, you wake up and your back doesn't even pain a bit! 

such a reviving dream right?

Back pain has become contagious that everybody irrespective of their age or gender suffer with. Here's a best tip for relieving the pain.

YOGA !!!

You may never believe  that there are numerous types of yoga for relieving your back pain. It releases the tight muscles in your back & alleviates your pain.

In the vast ocean of health products & exercises created by a world of unhealthy or fit freaks, there do exist various other methods for relieving your back pain.

Anatomy of Back Pain:

Spinal anatomy is a remarkable combination of strong bones, flexible ligaments & tendons, large muscles & highly sensitive nerves.

LOW BACK PAIN:

soft tissues around the spine also play a key role in lower back pain. There are larger group of muscles that works together to support the spine, help hold the body in upright position & allow the trunk of the body to move, twist & bend in many directions.

1.SITTING POITION:

When working in a home office, our goal is to work in a way that minimizes stress on our bodies. There are two main things to consider to do this:

(1) we should work in “neutral postures,” and

(2) we should move and change positions frequently.

2. SLEEPING POSITIONS:

 By making simple changes in your sleeping position, you can take strain off your back.

If you sleep on your side, draw your legs up slightly towards your chest and put a pillow between your legs.

Use a full-length body pillow if you prefer...

3.LUMBAR STRETCHES:

It is also called as supine spinal twist.

There are 3 variations that could help you to ease your low back pain.

Roger Cole Ph.D., demonstrated that spinal twist relieves pain & improves sleep by relaxing the baroreflex, a reflex that maintains blood pressure.

Supine Spinal Twist Benefits & Precautions

• Stretches the back, hips, chest and shoulders.

• Lengthens the spine and energizes the body. 

• Massages the disks of the spine.

• Encourages fresh blood flow to the digestive organs and improves digestion.

4.CAT STRETCH:

It is also called as Marjariyasana.

Procedure:

• Keep your arms perpendicular to the floor, with the hands directly under the shoulders and flat on the ground; your knees are hip-width apart.

• Look straight ahead.

• As you inhale, raise your chin and tilt your head back, push your navel downwards and raise your tailbone. Compress your buttocks. Do you feel a slight tingle here?

• Hold the Cat pose and take long, deep breaths.

• Follow this by a countermovement: As you exhale, drop your chin to your chest and arch your back up as much as you can; relax the buttocks.

Relaxation techniques 

• Yoga, tai chi, guided imagery or meditation can help you break the vicious circle of chronic pain. 

• The metabolic response to meditation, which is the opposite of the response to stress, would reverse the effects of stress on the body. 

• As for biofeedback, it can help you find ways to relax your body more effectively. 

• Electronic sensors measure various body functions, such as muscle tension, pulse rate and breathing rate, while you experiment with various relaxation methods. Over time, you will learn to consciously regulate your body’s stress levels without using sensors. 

• Cognitive-behavioral therapy has also proven to be very useful for chronic back pain. 

• It allows you to become aware of your emotions and offers tools to manage your stress.

YOGA FOR HYPERTENSION

AIM:

• To reduce blood pressure 
• To improve quality of life 
• To prevent complications

 YOGA PROTOCOL:

Sn	Practices	Rounds	Duration
1.	Starting with Omkar (Om recitation)	3	1 min
2.	Loosening exercise with synchronization of breathing in sitting position  a) Toe bending  b) Ankle bending  c) Knee bending  d) Half butterfly  e) Finger bending  f) Wrist bending  g) Elbow bending  h) Shoulder rotation  i) Neck bending up and down	1 for each	5 min
3.	Ardhakatichakrasan (Lateral Arc Pose) 2 min
4.	Vakrasana (Twist Pose) 2 min
5.	Yogic abdominal awareness, breathing and feeling in Shavasana		3 min
6.	Chandravedi Pranayam (Left nostril breathing)	9 rounds	2 min
7.	Sheetali Pranayam (Cooling breathing)	9 rounds	2 min
8.	Nadi Suddhi Pranayama (Alternate Nostril breathing)	9 rounds	2 min
9.	Bhramari (Humming bee breathing)	9 rounds	2 min
10.	Yoga nidra (Yogic sleep)		9 min
	Total Time		30 min

PROCEDURE:

Name of the practice	Method of practice
Slow pace Bastrika (Bellow's breath)	One should inhale and exhale quickly and forcefully without straining by flapping the abdomen.
Nadishodhana/Nadishuddhi (Alternate nostril breathing)	With the right thumb, close the right nostril and inhale through left nostril. Closing the left nostril, exhale through right, following which inhalation should be done through right nostril. Closing the right nostril, breath out through left nostril. This is one round.
Chandranuloma Viloma (Left uninostril breathing)	Breathing is done through left nostril alone, by closing the right nostril.
Bhramari (Female honeybee humming breath)	After a full inhalation, closing the ears using the index fingers, one should exhale by making a soft humming sound similar to that of a female honeybee.

MECHANISM: