Yoga is a complete Science. In this post” Spinal Column (Yoga and Mudra) I have listed best yoga asanas, Pranayama and mudra for back pain.
Misalignment and Back Pain
The problems that can occur in the spinal column are many and varied. Close to 20 million nerve fibres pass through the spinal column. Some of these bring information to the brain, others from the brain to the muscles, the intestines, the internal organs and in general, to the whole body. These nerves exit through the back of the spinal column and from these go to the whole body. Poor posture, stress, a sharp movement, a fall, poor nutrition or a bad mattress can cause the spinal column to have two types of problems.
- A misalignment where one of the vertebrae moves out of position in relation to the adjoining vertebras. This is the most frequent problem occurring in 70% of cases.
- Herniated disc: Another type of problem is a herniated disc.
When this disc loses its shape and protrudes from between the vertebras due to any of a number of causes, it is called a hernia. Either of these two problems can bind and pinch some of the nerve bundles that pass the spinal column to the body, producing man types of problems, from stomach aches to head and backaches or what is known as sciatica. We will focus especially on backaches from the upper region down to the coccyx.
Back pain is very common in older people. Pain caused by any of the causes mentioned above, normally affected the upper region of the back making it difficult to sit down for long periods of time. Another common problem occurs at the base of the spine making it difficult for a person to move off to stay in the same place for a long period of time. These pains are usually acute; sharp pains especially those in the lower back. Lower back pain can be caused by a pinching of the sciatic nerve in which the pain can be extended all the way into the leg.
There are a variety of causes: a fall, poor posture at work or study, sleeping on a bad mattress, an accident, an injury while playing a sport or exercising, a tumor, an infection, being overweight stress, etc, a deformation or problem in the spinal column can be caused by some illness of the bones, joints or muscles of which some examples are osteoporosis, rheumatoid arthritis and osteoarthritis.
The best thing to do is to go to a licensed chiropractor who can take x-rays and study your problem carefully. Following is some advice, exercise and suggested nutrients that will help to alleviate back pain, in less serious cases.
- Application of heat: Apply heat to the sore part of your back using a heating pad or damp towel or cloth with hot water. Keep the heat applied for 10 minutes by wetting the towel repeatedly. If you are using this heat treatment it can produce a sore in the area where the heat is applied which might hurt depending on the type of sore produced. In such a case try:
- Ice Packs: Place a few ice cubes inside a towel and apply it to the sore area. This is especially helpful if you have suffered an injury and it has begun to swell. The ice will lower swelling and ease the pain in the majority of cases. As in the case of heat treatment, you should use whatever treatment works best for you.
- Applications of heat and cold: Start by applying 10 minutes of heat, then 10 minutes of cold(ice), and then 10 minutes rest, without anything. Continue this for one hour. This method is the most common and most recommended by specialists.
- Analgesic ointments: There are all types of ointments available in the market.
- Emergency exercises to ease lower back pain. You do not want your body to be too cold when you start, so get warmed up, either by covering up with a blanket or by carefully doing some light warm-up exercises.
- Lay down on the ground on top of a blanket or a firm mattress, fold your left leg in towards your body, putting your hands or your thigh, breathe normally. Feel the tension in your back while your right, leg remains straight. Keep your leg bent in towards your body for three seconds, and then stretch it back out and relax. Do the same with your right leg. Do this exercise 10 to 15 times with each leg.
- Rotate your spinal column in the lumbar region.
- The rotation of the column is normal movement, which you should be able to do periodically to maintain mobility and flexibility between the vertebrae, aiding proper alignment between them.
- The following exercise will give mobility to the lumber region of the spinal column.
- Lay on the ground with your arms out as indicated in the figure. Bend your knees and turn your lower body to the left, and then to the right a few times. Do this exercise slowly, keeping your knees in place and remain on each side for 15 seconds.
- Another helpful, simple exercises: sit on the edge of your bed with your feet on the ground spread a little apart. Put your hands on the side of the bed, and gently lean forward for a few seconds. Feel the tension in your spinal column and allow the rear part of your vertebra to open. Slowly straighten up using your hands to help. Do this 10 times.
- You should sleep on your side with your legs tucked up towards your body in a fetal position. This will open the vertebra, loosening up the discs and nerves. This position will give your back a good rest.
- It is recommended that you put a small pillow between your knees so separate them a little.
- Do not spend too much time sitting or standing in the same position. Above all, if you drive for more than 30 minutes straight without rest.
Bones that are weak, brittle, decalcified, infected, inflamed or fractured require may nutrients to recover.
Stress causes a rapid loss of minerals in the bones and blocks the formation of new proteins. Cortisone, which is secreted during stress, drains calcium from the bones.
Magnesium and vitamin-D are essential for the bones to absorb calcium, the principal element of bones.
Vitamin-E helps keep bones flexible.
Vitamin-C helps keep bones healthy and prevents infections.
Also, proteins are required to repair and maintain the bones.
Important tips for avoiding spinal injuries and back pain.
In regards to this, there is only one thing to stress: The only sure way of preventing back pain is a good physical condition. That is, having strong muscles. It is also worth being aware of the manner in which certain activities ought to be done. Here is the advice of a physical therapist.
- Use the correct muscles when lifting. Never lift using the back muscles. Instead, bend your knees and lift with the leg, stomach, arm and shoulder muscles.
- Embrace the object. After lifting something, hold it close to your body. Carrying something heavy away from your body puts a lot of tension on the back.
- Turn, don’t spin. After lifting the object, turn your feet and face towards the area where you want to take the object.
- Step up, don’t lift. If you need to raise an object above chest level, use a stool or ladder. If at all possible, ask someone to pass you the object once you are on the stool or ladder.
- Take breaks when sitting. The body is not designed for sitting for more than 20 to 30 minutes. After sitting for more than an hour, the pressure on the spinal column increases considerably. Propose one gets up every half hour and walk around at your work area.
- Raise your feet. Placing a foot on a stool or other elevated object can reduce the tension of standing. If you remain in the same place for a long period of time, alternate the feet on which your weight is carried.
- Move around. Try not to stand in the same place or in the same position for a long time. The postures begin to deteriorate after standing 20 or 30 minutes.
- Bend over a little. If you remain seated for a while, stand up and flex your back backwards several times a day. People who stand for long periods of time or lift a lot of things above their head should flex the back forward. Sit in a chair and try to touch your knees with your shoulders.
- Take a rest. Truck driver’s back ends up pretty damaged since, in addition to the stress of sitting for long periods of time, they also suffer from the bouncing and shaking produced by the truck’s movement. All truck drivers ought to stop regularly and get out walking and stretching.
Yoga For Spinal Column
Yoga asanas like Pavan-muktasan, Marjarasan, Yoga mudra, Ushtrasan, Setu bandhasan, Bhujangasan, Merudandasan, Shanti asan.
Bharmari, Ujjayi, Nadishodhan.
Mudras for back pain
All the pains are caused due to vitiation of Vata humor by decreasing Vata element within the body you can overcome a backache. Vayu mudra, Vata-nashak mudra, and Apan-Vayu mudra are very much beneficial for this condition.
To know more about these mudras click on the links