In human body spine is one of the major and most important part. So taking very good care of it for live a long and healthy life. But now a day’s backache is a very serious and very common problem for many people and it’s because of our some common causes.

Some common causes for back pain

• Using bad posture
• Lack of exercise
• Using wrong and improper exercise techniques
• Overweight
• Stress
• Poor fitting shoes

Few tips to taking care of spine.

• Maintaining good posture everywhere it’s no matter where you are and what are you doing.
• It’s good to take sufficient amount of calcium like milk, cheese and yogurt.
• Doing exercise and stretch properly and its good if you can do Yoga.
• Sleep properly and in good alignment.

1. Cat – Cow Stretch
Cat-cow stretch develops flexibility in spine and it is one of exercises which is very suitable for back pain.

Cat Stretch
On an inhale, give arch in lower back, push your hips out, drop the belly, lift your shoulder and look up at the ceiling.

Cow Stretch
On an exhale, round the spine, drop the head; take the gaze to the navel.
Repeat the cat-cow stretch on each inhale and exhale, continue for 5-10 times.

2. Uttanpadasana (Raised Leg Pose)

Lie on your back. Bend your knees, placing feet flat on the ground.
Inhale; Raise your right leg up.
Exhale, place your hands around the shin or ankle and if not possible than place your hand around the thigh. Hold for few seconds

Important point– Those who have lower backache must remember to do such leg rises with legs bent at knee. This takes the pressure off the spine.

Benefits – This is preventive in spine disorders. It also strengthens leg muscles.

3. Supta Hasta Padangushtasana ( Lying hand to toe Pose)

Lie on your back, spreading your arms, placing them on side of your body.
Inhale right leg up and exhale right leg upward, towards the right hand and hold right big toe with right hand. Hold this final pose for a few seconds, breathing normally.

Benefits– this position is useful in spine problem.
Spinal nerves are toned; legs are toned helping in aligning posture.

4. Supta Udarakarshanasana (Lying Abdominal Twist)

Lie on your back; spread your arms out and placing them on the floor.
Bend the right leg at the knee. Using your left hand press down right knee to floor on the left.
Simultaneously, twist your head to gaze at the right hand. Hold for a few seconds, hold for a few seconds, without letting off the pressure on the bent knee.

Benefits– are same like previous asana, but the more impact on abdomen.

5. Kandharasana (Shoulder Pose, also called pelvic tits)

Lie on your back, place palms flat on the ground, beside hips. Bring the feet closer to the hips,
Inhale, raising hips, Exhaling lower the hips back to ground. This is one round, do it few times.

Benefits– this is very powerful pose for those with have lower backache. It works out the entire spine.

YOGA MASTER
PRAVEEN KUMAR VERMA
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+84-90487-3204