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Surviving Chronic Back Pain: Yoga and Posture Tips

Chronic back pain is a widespread issue in India, often stemming from a sedentary lifestyle, poor posture, or physical strain. However, yoga provides effective remedies for managing and alleviating chronic back pain. By incorporating specific asanas (postures) into your daily routine, you can not only relieve pain but also strengthen the back and improve overall posture. Here are some beneficial asanas and posture tips:

Asanas for Alleviating Back Pain

  1. Bhujangasana (Cobra Pose)

  • This gentle backbend stretches the muscles in the lower back, promotes flexibility, and strengthens the spine.

  • To perform Bhujangasana, lie on your stomach with your palms under your shoulders. Slowly lift your chest off the ground, using your back muscles while keeping your pelvis grounded. Hold the pose for 15-30 seconds, inhale deeply when you lift your chest and then slowly exhale when you come back to lye down posture. This asana helps to alleviate tension and improve blood circulation in the back.

  1. Marjariasana (Cat-Cow Pose)

  • This involves a sequence of two movements that stretch and strengthen the spine.

  • Start on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone towards the sky (Cow Pose). Exhale and round your spine, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose). Repeat this sequence 5-10 times, synchronizing your breath with the movement. Marjariasana enhances spinal flexibility and relieves back tension.

  1. Adho Mukha Svanasana (Downward-Facing Dog Pose)

  • This pose stretches the entire back, hamstrings, and calves, promoting better posture and reducing stiffness.

  • To perform Adho Mukha Svanasana, start on your hands and knees, then lift your hips towards the ceiling, forming an inverted V shape with your body. Hold the pose for 30 seconds to a minute, focusing on elongating your spine and breathing deeply. This asana helps to decompress the spine and alleviate back pain.

Posture Tips for Managing Chronic Back Pain

  • Ensure that your workstation is ergonomically designed, with your computer screen at eye level and your chair supporting the natural curve of your spine.

  • Avoid slouching or sitting for prolonged periods; take regular breaks to stand, stretch, and walk around.

Incorporating these yoga practices and posture tips into your daily routine can significantly reduce chronic back pain, enhance flexibility, and improve overall well-being. However, always consult with your Doctor for the root cause of the backache and consult the certified Yoga practitioner before starting any new yoga or any physical workout regimen.

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