What will become of us if we don’t have a back? Metaphorically there won’t be a backup, there won’t be a fall-back in difficult situations and literally, we won’t be standing without one. We would be some creatures slithering, all in all back is our support system. So why we ignore it till it catches up with us in the form of a backache? You know a stiff back is excruciatingly painful and embarrassing (I had to walk like a duck as I couldn’t straighten my back). Trust me I know what I am talking about. Yes, medical treatment is there and helps in such cases, but yoga is overall better. It keeps your spine healthy, eliminates pain and is for everybody. So if you also suffer from back pain here are a few poses you can try to relieve yourself.
Balasana (Child’s Pose): the resting pose. Kneel down on floor/mat, knees apart, feet together and inhale. Now while exhaling lower your torso between your thighs. Lengthen your spine by keeping ribs away from tailbone and head away from shoulders. Rest your head on the ground or use a pillow, extend your arms in front. Hold the position from 30 sec to 3 min per choice. This will help lengthen and stretch your spine along with relieving lower back pain.
Bhujangasana (Cobra Pose): you need to lie flat on your stomach, feet together, hands forward, arms positioned for elbows to face backwards. Relax. Inhale and start raising your head, neck, shoulders, and torso. Use back muscles first to pull up your torso and then use arms. Don’t bend your knees and push your head back. Stay in position and exhale while lowering self. This helps to remove backache, helps relocate slipped disc and keeps your spine healthy by improving the blood circulation.
Trikonasana (Triangle Pose): stand with your feet apart. Keep your right foot outside at 90° angle and left foot inside at 15°. Right heel should be aligned with left foot arch. Keeping your waist straight bend your body to the right from below hips. Tilt your hips and lift your left hand up and right hand will touch the ground forming a straight line. This will help you with back pain, sciatica and strengthening back.
Adho Mukha Svanasana (Downward Dog Pose): if you know anything about yoga, you definitely know this pose. So start on your hand and knees. Knees should be directly below your hips. You need to form an inverted V. Your arms go down touching the ground. Push out your hips and feet will keep touching the ground. Keep your legs straight, with upper thighs rolling inside. This pose relieves insomnia, back pain and helps with sciatica.
Garudasana (Eagle Pose): this is an advance pose. Stand straight on both feet. Raise and wrap your right leg around the left. With right thigh over left thigh and right foot will touch the calf muscles of left leg from behind. Wrap the right hand around left hand. Place the palms together forming a beak. Maintain the balance and slowly bend the left leg and lower your body till right toe touch the ground. Hold it for as long as you can. And slowly come back to the standing position and repeat with other leg. This alleviates sciatica and rheumatism of leg joints easing your back.
Remember your back didn’t suffer just one day, hence healing will also take time. Practice regularly so that your back can back you up lifelong.