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Introduction

Backache is a rather common condition and often seems to be the only disturbing symptom in people otherwise in reasonably good health. It is a common symptom of many diseases, as well. By the term backache usually is meant a lumber pain, beginning in the region of the first lumber vertebra and extending downward along the "small of the back". The pain may be in the center of the back, along the spine, or on either one or both sides of the spine; and it may affect any region of the back. Backache is a pain in the back caused by degenerative changes, injury, swelling or rarely, cancer. Usually the lower part of the back is involved and the pain worsens when a person bends forward. The muscles of the back may become weak and tender.

Backache because of age-related changes may radiate to the legs due to pressure on the spinal nerves. Backache is extremely common affecting 80%-90% of adult men and women between the ages of 30 and 50 years of age. Backache is a particular challenge because it is so common, demanding of medical resources and a major cause of physical, psychological and social disability. The best way to prevent backaches is to care for the back by keeping the back muscles in excellent physical condition. This requires back and abdominal exercises as a daily regiment. Sit-ups, leg raises, flattening the back and tucking the legs to the chest strengthen the muscles. These exercises should be avoided during active back pain, but the stretching exercises can be continued.

Yoga and Anaemia

Yoga is excellent relaxation therapy which provides freedom from stress and strain and helps to attain mental harmony. It increases self awareness so that one can know one's self better so as to provide a perfect treatment on the own whenever desired. Yoga works wonders as it treats the body from within so that it can be rejuvenated from outside. A good, regular yoga practice will go far in relieving the stress and tension that sometimes cause mild back pain, and in fact, studies have shown that yoga is the number one most effective exercise for relieving back pain. The common causes of lower backache are either stiffness in the ligaments or muscles of the lower back, or weak abdominal muscles. Poor posture and lack of exercise usually lead to tight and swollen back muscles, resulting in pain in this area.

The inhalation and exhalation exercise of yoga called pranayam (Breath exercise) provides comfort and relaxation to the muscles of the back and the body so that whole body rejuvenates in order to enjoy better health and zeal. Back pain is often the result of a biomechanical imbalance in spinal structures. Yoga for back pain has been accepted by many chiropractors and back specialists. Yoga is a fantastic physical and mental activity. It might not cure every type of pain, but it will increase your general health. A physically and mentally healthy person is always more prepared to deal with back pain than a person in poor health. And this compensation requires the contraction of the muscles in your shoulders and upper back. Keeps you from enjoying many of life's activities, then try yoga for back pain and finally live life as you once did.

YOGA POSES FOR BACKACHE

Side-Angle Pose

The side-angle yoga pose is a good one to help alleviate back pain. Side-angle helps with postural conditions that can cause back pain such as scoliosis and kyphosis. It also stretches the core muscles of the body, including your oblique abdominals.

Triangle Pose

Triangle or trikonasana is a yoga pose that may benefit a back pain sufferer in a unique but powerful way. Triangle pose works the hips, and the hips have a strong influence on the spine and on back pain. Learn about trikonasana and back pain.

Cat Cow Pose

The Cat-Cow Stretch is a pose that enjoys tremendous popularity in many systems of exercise and movement from yoga to pilates and core strengthening programs. The Cat-Cow Pose does many things, from establishing ideal spinal alignment to strengthening and stretching back muscles and developing coordinated spinal movement.

Downward Facing Dog Pose

Yoga can be an excellent form of exercise for back pain, as long as it's done carefully. The downward facing dog pose, also known as "down dog" is a basic but challenging yoga pose that can yield many benefits for the back pain sufferer.

Cobra Pose

The basic movement of the cobra pose is to arch the spine backward as you lie on the floor on your stomach. While a great stretch, it poses special concerns for people with back pain.

Fish Pose

Fish yoga pose extends your chest, reduces nasal congestion, backache and sinus problems. It stimulates Thyroid and Parathyroid glands as well.

Sage Twist Pose

This is also known as ardha matsyendrasana. Start like paschimothanasana. Rest right foot on left knee clamping it there, lock it by your left armpit and support yourself by resting right palm on the floor on the right side. Bend the left knee so much as to touch your hips by left heel. Twist torso as much as is possible to right and breathe 4-5 times. Go back to original position and do it for the next leg.

Child Pose

This is one of the effective yoga postures to reduce stress and anxiety. Proceed from shvana asana. With knees spread fully on the floor bend forward so much as to touch your belly to thighs and forehead to ground. Keep the hands fully stretched in front of you.

YOGA ASANAS FOR BACKACHE

PRASARITA PADOTTANASANA

This is a good stretching exercise that reduces the stiffness, tiredness and tension in the muscles in your hind legs. At the same time, the muscles of the back and the neck are thoroughly stretched and you learn to deal with possible stretching aches.

Steps

TADASANA URDHVA HASTASANA

Poses that help prepare for Tadasana include Adho Mukha Svanasana and Uttanasana. Although Tadasana is a very basic pose it is the basis for many standing poses. Urdhva Hastasana is a very similar pose with the hands raised above the head.

Steps

ARDHAMATSYENDRASANA

It is highly recommended for treatment of obesity, dyspepsia, diabetes and urinary disorders. One should not do this asana forcibly.

Steps

UTTHITA TRIKONASANA

TThe translation of Utthita Trikonasana from the Sanskrit is Extended Triangle Pose. Utthita means extended, Tri means three and Kona means angle. One of the challenges of this asana is to avoid collapsing the lower back. Keep the torso rolling open so that it remains in line with the extended leg. This may mean you will have to back off from reaching the foot until you are able to align the shoulders with the front leg.

Steps

ARDHACHANDRASANA

Ardsha' refers to 'half'. Chandra is the 'Moon'. This yogic exercise resembles the half moon, hence it is termed as Ardha Chandrasana.

Steps

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