Yoga for Back Pain

Causes of Back Ache / Back Pain
Back pain is a general ailment which can be caused by general fatique, irregular sitting postures at your office desk, continuous hours of standing and over exercising of your back muscles. Disc injury can also be the cause of prolonged back pain, muscles and ligaments may also be damaged or inflamed. Other causes may be infections, tumor, cysts and bone spurs.

Discs are located between the bones in the spine. Disc damage can be a slipped disc or sometimes called herniated / ruptured or bulging disc. Discs do not actually slip. Discs that rupture leak their internal fluid. This can interfere with nerve energy flow and can cause pain. Discs can degenerate causing bone to grind on bone and tissue to be displaced. This can also place pressure on nerves causing pain due to bone fragments or loose tissue.

Rupturing can quite often occur when a disc has been bulging for a while or can suddenly occur due to an accident or sudden force on the spine due to incorrect lifting.

The sacroiliac joint can create pain when it does not sit in its housing correctly. This problem occurs in a higher rate in women than men, this is due to the increased flexibility in this area. The joint fuses in men at about 35 years old and about 50 years old for women. A few factors may vary the time of this fusion.


Exercise / Yoga for Back Pain
For back problems you must choose an exercise program that is not too intense. Slowly increase the intensity of stretches and strengthening exercises to prevent aggravation in the spine. This is something that must be done strictly under the guidance of your doctor / consultant. There may be a little back pain after exercises but don't be put of. Try again at less intensity. Choosing the right Yoga for back pain will help to strengthen the spine and increase its flexibility. This is necessary for support and greater range of motion.

Back exercises are necessary for a healthy spine and can also help to eliminate back pain. This is possible only if proper posture & proper routine is followed on a daily basis.

Follow Simple exercises for reducing back pain:



Some Yoga Postures, that may be practices for Reducing Back Pain:

a. Pelvic Tilt

b. Standing Forward Bend

c. Side-Angle Pose

d. Triangle Pose

e. Tadasana or Mountain Pose

Yoga for Kids

We have realized how important Yoga is for us, in our everyday lives. It not only helps us in keeping fit, but also helps in mental & physical relaxation.

Yoga is equally important for the kids. Children have a very flexible body and thus pickup, most difficult postures of yoga with a lot of ease. Yoga helps them to maintain their body & also helps them find balance in their lives.

Kids today, undergo a lot of stress. Right from the time time they enter school, their books, homework, play, pressure to compete on classroom, school & interschool level, meet the expectations of their teachers & parents. Thus, yoga can be a good way to relax their body & mind. Just like their parents, children can find peace in yoga. Infact, my suggestion would be to include the yoga sessions in school curriculum.

Since the kids have a very raw mind and flexibility in body is high, teaching yoga to kids can be very easy. It also helps them develop better body awareness, self-control and co-ordination.

Yoga Poses for Kids:

Parents may start with teaching the basics of yoga to kids, at home itself, if it is not possible to find a good yoga trainer nearby. Lots of TV programs present yoga training sessions as per their program schedules, which may be regularly followed.

Popularity for yoga is increasing in the kids, yoga will also help the child develop healthy habits for life. It will also keep him healthy & relaxed.

For beginners Yoga poses for kids, you may start by asking them to sit or lie down with hands on their bellies. This way they will be able to feel their abdomens move.

Teach them the basis breathing techniques of breath-in & breath-out. This exercise helps kids concentrate on their breathing. Persuade the kids to suck the stomach in on every inhalation and drive it out on every exhalation. Then turn around the movements – so drive the stomach out on the inhalation and suck it in on the exhalation.

This technique may later on be graduated into proper breathing exercises like Kapal-Bharti & Avlom Vilom.

After that teach them you may continue to teach the following poses:
Tadasana – Mountain Pose
Vrikshasana – Tree Pose
Trikonasana – Triangle Pose
Uttanasana – Hand to Foot Pose
Ardha Chandrasana – Half Moon Pose
Halasana – Plough Pose
Viparitakarani – Inverted Leg Stretch Pose
Gomukhasana – Cow Face Pose
Ushtrasana – Camel Pose
Marichyasana - Sage Marichi Twist Pose.
Naukasana – Boat Pose
Matsyasana – Fish Pose
Adho Mukha Svanasana - Downward Facing Dog Pose  
Bhujangasana – Cobra Pose
Dhanurasana – Bow Pose
Padmasana - Sitting Posture for Meditation

Once the above is accomplished, the next we may do is to teach them Surya-Namaskar or Sun Salutation. It is the best yoga which engages each part & muscle of your body. As I already mentioned about the flexibility of kids bodies, it is very easy for them to learn all the poses & thus get into routine.

Yoga & Pregnancy

In my earlier post on prenatal yoga & yoga for getting pregnant, i have discussed how important a role, yoga & meditation play in a healthy pregnancy. Smooth pregnancy & a natural childbirth are the natural outcomes of successful yoga routine. More importantly it works wonders for the young one inside you. It helps in the physical & mental development of the foetus.

Some of the yoga exercises that we may practice, to ensure a healthy pregnancy include:

Stretching Exercises:
Pregnancy Yoga Stretching Exercises help relieve aches and pains. The practice also helps to improve overall posture and this can help alleviate back problems, common in pregnant women. Pregnancy Yoga also helps to prepare expectant mums for childbirth. It encourages breath and body awareness, lowers levels of worry and helps pregnant women adapt to their situation.

Breathing or Pranayama
These powerful techniques of breathing & pranayama, ensures an abundant supply of oxygen and a better life force for you and your little one. These breathing exercises work on your fitness during pregnancy.

Meditation & Deep Relaxation:
Meditation helps to resolve the fears & conflicts, that go on within ones mind, during this period. It helps the mother to connect with her child.

Yoga Nidra or relaxation is particularly effective during this period for mental as well as physical relaxation and helps the mother to prepare for coming challenges.