mproves the neuro-muscular structure of your back, thereby can help you alleviate your cervical spondylitis and lower ba...
Our chair borne/ sedentary lives coupled with hours of working on computers, mobile phones and driving long distances, our cosy sofa sets, badly designed chairs as well as soft mattresses or thick pillows and watching TV in awkward positions and suddenly lifting weights in an awkward position, overweight particularly around waistline all resulting in bad posture contributes to a great extend in causing backache, cervical Spondylitis, dizziness, sciatica, slipped disc/herniated disc in a vast majority of people around the world.
Chronic back pain could also be a symptom of any of these serious conditions:-
The simplest self care for your back can be found in the most of the cases if you give your back complete rest for 2-3 days or give a contrast bath of hot and cold pack on the affected area.
Resume your normal activities but take things easy for a few days then only start with yoga for a permanbnet cure of your back pain and related problems.
Back surgery is not a safe and lasting solution at all for your back pain even if an Orthopaedic Surgeon advises you.
Instead! Before you panic and decide to go for a risky back surgery you need to know the facts that not all ruptured/herniated disc cause pain.
The study of 98 people with no back pain revealed that over half of them had one or more ruptured discs and still were not experiencing any pain in the back, it might be a co-incidence that pain is could be due to a herniated disc that should not push you to go for the surgery
Discs are the soft rounded cartilage between the vertebrae/ bone of the spine. A herniated disc occurs a Jelly like interior of the disc is pushed out of its usual place/socket and extends beyond the bones of the spine.
These are the most common sources of back pain fortunately they are also the least serious because if reasonable care is taken the usually cure themselves.
Usually doctors don’t know why your back hurts. Doctors aren’t able to identify a definite cause of pain in 85 percent of the people who come to them with back complaints. In addition, the number of surgeries on the lumbar spine, or lower back, increases with the growth of new imaging techniques, such as MRI. When an MRI reveals a ruptured disk, doctors are likely to point to that as the cause of your back pain. The cure they will probably suggest – surgery.
But interpretations of an MRI scan can vary from a doctor to another doctor. If your doctor suggests back surgery based on the results of imaging testing, get a second opinion. Keep in mind that 96 percent of all back injuries will heal with rest and rehabilitative exercises.
In my 60 years of yoga therapy career I have discovered that prolonged bad posture during sitting ,standing ,sleeping ,lying down or working can also sometimes cause trembling of the hands and affect your body balance while walking besides all above stated health problems, almost similar to the symptoms of Parkinson disease.
Even aesthetically you need to maintain a good posture. For example, if your shoulders slouch while walking or sitting you will look ugly and unattractive and if you stand, sit and walk tall, you immediately look smarter and confident.
Without holding a good straight posture, the organs of your body cannot work properly and, in the cases of children, they cannot grow to their full potential. These are some of the good reasons for you to remember to keep your posture straight & seeds of spinal pain are sown in early childhood itself.
Practise the following yoga postures for attaining and maintaining a good posture……..
TECHNIQUE:-
Lie down on your back with the arms stretched at the shoulder level. The palms can be placed on the ground or can be placed facing the sky. Bend the legs in such a manner so that the heels of your feet come comfortably close to your hips, but not too close.
While Inhaling, carry your folded legs to the left side on the floor (right leg rides over the left side) and the head moves simultaneously in the opposite direction. While Exhaling, bring your legs, in one unit, to the center. Pause for a while here, in a relaxed manner (avoiding jerk).
In case you cannot synchronize the movements of the legs and the head, moving against each other, you can keep your head in the center for the first two weeks. After two weeks you will have a better understanding of this exercise and you will discover that you are able to synchronize the paradoxical movements of the legs and head.
Now try inhaling carry your folded legs to the right side, and move your head simultaneously to the left side. Stay there for 3-5 seconds in a relaxed manner and bring back your head and legs to the centre.
Your movements to the left and right sides will form one round of Januchalan no.1. Repeat 10 such rounds in the beginning, next week you can increase them to 15 rounds.
BENEFITS:-
Improves the neuro-muscular structure of your back, thereby can help you alleviate your cervical spondylitis and lower back pain of a mild nature, if done regularly. Also knocks off undesirable fat from the hips, waistline and stomach. It can also help you to cope with your constipation.
PRECAUTIONS:-
Ladies must remove their hair locks, clips, rubber bands etc. while doing this exercise. Preferably leave your hair open and try to avoid any jerks while doing this exercise.
VISTRITPAAD JANUCHALAN | (Knee movement no. 2)
Lie down on your back with the arms placed on the floor at the shoulder level or a little below. Palms should be resting on the floor or facing the sky whichever way you feel at ease.
Bend the legs at your knees and keep 18” gap between the two feet. Inhaling carry your folded legs to the left side on the floor in the manner that the right knee touches the heel of your left foot or comes close to it and the head moves simultaneously to the opposite direction.
However, in case you cannot co-ordinate the head and leg movements (going against each other) then you can keep your head in the center for a few days while you can keep moving your legs from side to side as explained earlier.
After two weeks you can try performing the complete vistritpaad jaanu chalan while inhaling, carry your folded legs to your right side, the head moving simultaneously to the opposite side. Stay there for 3-5 seconds in a relaxed manner. Reach back to the starting position i.e your head & legs are brought to the centre. Now take your folded legs to the left side while the head moves to the right side. Your movements to the left and right side form one round of this exercise. Repeat a minimum of 10 such rounds.
BENEFITS:-
Lumbers up the hip & pelvic joints. Tones up back muscles and relaxes you physically & mentally. Sciatica & lumbago of mild nature are easily cured through its regular practice. Helpful in taking off extra layers of fat from the thighs, hips and waistline; provided you keep repeating this exercise several times everyday and add on 5 rounds more each week until you reach 100 rounds .
PRECAUTION:-
Ladies must remove their hair clips and bands etc. Preferably the ladies should leave their hair open and avoid any jerks while doing this exercise.
Swami Lal Ji Maharaj | world renowned yog guru
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