Few Simple Poses for Upper Back Pain Relief

Someone approached me recently and complained that he suffered from back sprains quite frequently and it bother him a lot. I asked him to try a simple thing. Raise the hands above the hands and join the palms and at the same time ensure that the arms touch the ears. Not to my surprise he found even this task to be difficult. The reason was his back and shoulders were too stiff.

Stiffness of the back and sometimes weak muscles in the back are one of the reasons of back sprains and it is not that difficult to avoid this problem - if you follow some simple poses regularly. These poses can be practiced even by people who are not too much into yoga practice. If you practice these poses regularly muscles in your upper back and the shoulders will get loosened and stronger which will increase the flexibility and reduce chances of injury.

Tadasana - Variation 1

Stand with legs around shoulder length apart. With inhalation take the hands above your head and join them. Pull the hands upwards and bring the awareness to the upper shoulder. Practice this 2 to 3 times for 20 to 30 breath counts.

Tadasana - Variation 2 (Tree Pose)

Stand with legs around 3 feet apart and place the hands 30 degrees from the hips. Tighten your arms and shoulders to support the hands. Practice this 2 to 3 times for 20 to 30 breath counts.

Tadasana - Variation 3

Stand with legs around 3 feet and place the hands parallel to the ground with palms facing down. Tighten your arms and shoulders to support the hands. Practice this 1 to 2 times for 20 to 30 breath counts.

Tadasana - Variation 4
Stand with legs joined together and with inhalation raise the hands above the head and interlock them and ensure that arms are touching the ears. Stretch and pull the hands above the head and stand on the toes.

Virbhadrasana - 1 (Warrior Pose)
Virbhadrasana - 1 is a great pose to strengthen the entire back including the upper back and removes all the stress from that region. For more details on the pose visit the post here.

Related Post
Upper Back Pain Relief With Yoga

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Triyak Bhujanga Asana (Twisted Cobra Pose)

Lot of time when we see a yogi practicing, it become difficult to conceive how we can practice those difficult poses. This can be discouraging lot of times and stop people from taking up yoga practice. The truth is there are several yoga poses which are quite easy to practice yet provide powerful benefits. Even simple yoga poses are good way to improve physical condition and calm down the mind.

Triyak Bhujangasana (Twisted Cobra Pose) which is a variation of the Bhujangasana (Cobra Pose) is a simple pose which proves that yoga does not have to be complicated. The benefits of this pose consists of proving a back stretch and assisting in the peristaltic movement thus helping in cases of constipation.

Steps to Practice Triyak Bhujanga Asana

1. Lie on the abdomen and place the hands beside the shoulders on the floor. Feet should be around one feet apart with toes tucked under.


2. While inhaling raise the upper body with the help of the arms and look up.
3. With exhalation slowly turn the head and upper body to the right and look over the right shoulder towards the left heel.


4. Stay in this position for some time and the awareness should be on the back area of the left side.


5. With inhalation bring back the head to the center again.


6. Now repeat the pose on the left side.


7. After 2 to 3 repetitions on both the sides bring back the body to starting position with exhalation

Caution
Do not practice this pose in case of severe back pain and hernia.

Benefits of Triyak Bhujanga Asana

1. In this pose the back muscles are pulled, especially the muscles which are on the outer edges of the back. Usually these muscles are not exercised much and this pose make them stronger and flexible. This also help in back pains.


2. Increases flexibility of the spine.


3. Increases the arm strength.


4. Helps in constipation.

Related Posts
Bhujanga Asana (Cobra Pose)

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EBook - "Lower Back Pain Cure With Yoga"

I have published a ebook on Back Pain Cure with Yoga on the new year eve of 2010. It is titled "Lower Back Pain Cure With Yoga". I am putting up the embedded book with I have uploaded on http://www.docstoc.com/docs/22230255/Lower-Back-Pain-Cure-With-Yoga

In case you want to download this book then click "Full Screen" on the top right of the header and then select "Download" on the top corner. Please share this ebook with any one you know may benefit and get relief in Back Pain trouble.


Lower Back Pain Cure With Yoga -

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E-Book on Lower Back Pain Published

Are you suffering from back pain or do you know someone who needs help on lower back pain? I am happy to announce that I published my first ebook "Cure Lower Back Pain with Yoga".


How this book's idea appeared?
This started last year when I got queries from few friends who wanted to know yoga poses which could help in back pain. I also got quite a few queries from various people if there are any yoga remedies for back pain.

In summer of 2009 I myself suffered from back pain. Although I knew about these poses but I did not apply themselves seriously before the problem. I then started practicing the poses and got cured.

After I recovered, I started thinking about writing this ebook so that others could also benefit from my knowledge. This book compiles lot of posts I have written earlier. This way all the back pain related information is now bunched together. I have uploaded the book at two places and here are the links.

On Scribd :
Cure Lower Back Pain with Yoga

On Skydrive :
Cure Lower Back Pain with Yoga

Please share it with anyone you know is suffering from lower back pain. I am sure you would like the book and hope that it is useful to maximum number of people.

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5 Steps to Beat Back Pain

I have written multiple posts in last two months on asanas which are beneficial for back problems. Usually the back bend postures are beneficial for the back problems as they strengthen the back muscles and few of them align the disks in case of slip disk. Apart from the asanas there are few other areas in day to day life which if taken care, can help you in recovering faster and avoiding the problem in future. Here are 5 steps which will help you to beat back pain.

1. Sitting on the Floor
   This point is for people who are already suffering from back pain or who have weak back. Sitting on the floor puts pressure on the lower back and aggravates the lower back injury. If you want to practice pranayama or meditation sit on a flat wooden chair and try to support the back.


2. Leaning or bending forward while lifting weight: Leaning forward or bending to pick some heavy objects from the ground, picking up your child is also a strict no no. The golden rule is to bend from the knees and keep the back as straight as possible while picking up any object. In case of back pain you should totally avoid lifting any weight. You should also avoid any forward bending asanas.


3. Reduce Animal Protein Foods : While recovering from the back pain avoid animal proteins like meat, eggs etc as it will prolong the recovery period. Taking vegetarian food which are easily digestible are good for recovery. Avoid food which cause constipation and take a lot of water. Constipation increases back ache and arthritis


4. Maintain Proper Weight : Maintaining proper weight helps avoiding back problems. Additional fat is usually deposited in the belly for the men and it results in paunch. Your body needs to carry that additional weight all the time. Additional weight on the belly puts extra pressure on the back and chances of injury increase.


5. Strengthen Your Back with Yoga : Last but not the least is to have a stronger and flexible back. There are numerous asanas which are beneficial in back problem. Back bending asanas strengthen the back muscles as they are directly exercised. These asanas also remove stiffness of the back muscles and make them flexible. In case the back problems have just started it can be cured in a week usually. For more chronic problems it will require constant practice from few weeks to few months. I would advice practicing the back bend postures twice a day for back pain patients. Only thing to take care is not to over exert. I have written about those asanas previously. Here are links to few of the previous articles on back bend postures.
   
   Ardh Dhanush Asana (Half Bow Pose)- Yoga For Lower Back Pain
   Makarasana (Crocodile Pose)
   Sphinx pose
   Ardh Shalbhasana For Lower Back Problems

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Cure Back Problems with Bhujanga Asana (Cobra Pose)

I am back with yet another pose which is beneficial for back problems. Bhujanga Asana (Cobra pose) is one of the most famous Yoga poses which cures Back problems. This is a beautiful pose and it acts on the muscles of the back. It also strengthens the arms.

Actual difference is felt when we stay in this pose for some time rather than trying to come out quickly. In case there is discomfort then you should come out sooner.

How to Practice Bhujanga Asana (Cobra Pose)?

1. Lie down on the mat face down.


2. Bring the palms near your chest on both sides. Arms should be as much close to the body as possible.


3. With inhalation raise your trunk or upper body. Try to use strength of the back more than the arms.


4. Lift as much as possible then with the support of the arms try to stretch the back as much as possible. Try to push the neck backwards while trying to look up. This will help you to achieve greater arch of the back.


5. Breathe normally in the final position for as much time as you are comfortable and then with exhalation come back to normal position slowly.


6. Repeat this sequence 2 to 3 times.

Note : Try to keep the awareness on the back. This will enhance the beneficial effects of this asana.

Benefits of Bhujanga Asana(Cobra Pose)

1. Strengthens the back and excellent as therapeutic cure for back problems like back aches, weak back and slipped disk.


2. Strengthens the arms and tones them.


3. Massages the organs in the abdomen region like Kidney and Liver.

Related Posts
Ardh Dhanush Asana (Half Bow Pose)- Yoga For Lower Back Pain
Makarasana (Crocodile Pose)
Sphinx pose
Ardh Shalbhasana For Lower Back Problems

Read more...

Kandharasana (Shoulder Pose)

Kandharasana or the Shoulder pose is an pose in which part of the body weight is on the shoulders. This asana is good for Thyroid and can be practiced after inverted asanas like Sarvangasana.

How to practice Kandharasana

1. Lie down on your back on the mat with the hands placed near the body.


2. Fold the legs from the knees and place the feet near your hips.


3. Hold the legs near the ankles with the hands.


4. Raise the buttocks and try to lift the body as much as possible.


5. In the final position keep the weight on the shoulders, neck, arms and feet.


6. Stay for as long as possible and slowly come back to ground with exhalation.


7. Practice this for 2 to 3 times.

Benefits of Kandharsana

1. During this pose there is more blood flow through the thyroid glands therefore it is good for treating the various conditions of thyroid glands.


2. The back is also strengthened and cures back pains and helps in realigning the spinal cord.


3. This pose opens the lungs and it is good for respiratory problems including asthma


4. The upper thigh and groin is stretched and toned.


5. Practicing this asana after Sarvangasana increases the benefits of Sarvangasana.

Precaution
Persons having neck pain or hernia should not practice this.

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Snake Pose (Sarpasana)

Snake pose in another in line of the easy poses I have been writing on back pain relief and cure. This pose is very easy to practice and regularly practicing this along with the other back bending pose will cure you of back pains. This pose strengthens your back and stretches the shoulders, there fore good for maintaining a good body posture.

How to practice Snake Pose

1. Lie on the mat with face facing downwards on your stomach.


2. Take your hands on the back and clasp the fingers together.


3. With inhalation lift your upper body. Try to use the back muscles for the lift and go up as much as possible.


4. Try to stretch you arms and lift them as much as possible.


5. Stay in this pose for 10 to 15 seconds.


6. Come back slowly to normal position with exhalation.


7. Repeat for two to three times.

Benefits of Snake Pose

1. Back is strengthened.


2. Opens up the lungs and therefore beneficial for Asthma patients.


3. Strengthens the shoulders and arms and makes them shapely.

Related Posts
Ardh Dhanush Asana (Half Bow Pose)- Yoga For Lower Back Pain
Makarasana (Crocodile Pose)
Sphinx pose
Ardh Shalbhasana For Lower Back Problems
Cure Back Problems with Bhujanga Asana (Cobra Pose)

Read more...

Ardh Dhanush Asana (Half Bow Pose)- Yoga For Lower Back Pain

Recently I have been writing on asanas (Poses) which are beneficial for the back. In that series I am adding another one. The asanas which I have mentioned are all very easy to practice and extremely beneficial for the lower back. Ardh Dhanush Asana is also very easy and beneficial. I practice it towards the end of the back posture. This posture provides a nice massage to my back and removes the tiredness. It is easier version of the Dhanush Asana (Full Bow Pose). Usually in Dhanush Asana legs will also be lifted, but I am presenting a easier pose for those of you with weak back.

How to Practice Dhanush Asana

1. Lie down on the mat on your stomach facing down.


2. Fold the knees and hold the ankles with both the hands.


3. With inhalation lift your upper body. Try to look up as this will provide more stretch to your back.


4. Stay with normal breathing for 10-15 seconds.


5. With exhalation come back to normal position.

Benefits of Dhanush Asana

1. As you can see from the steps it is very easy pose to practice and extremely beneficial for the back.


2. Posture improves as the back muscles are strengthened.


3. This pose is also beneficial for digestive system as it stretches the abdomen.

Related Posts
Makarasana (Crocodile Pose)
Sphinx pose
Ardh Shalbhasana For Lower Back Problems
Cure Back Problems with Bhujanga Asana (Cobra Pose)

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Ardh Shalbhasana (Half Locust Pose) For Lower Back Pain

Ardh Shalbhasana is an excellent remedy for Lower Back problems. It is a variation of Salbhasana (Full Locust pose) and performed with raising only one leg where as in Shalbhasana both the legs are raised. People with lower back problems will definitely get benefit as well as avoid trouble in future with the practice of Ardh Shalbhasana.

How to Practice Ardh Shalbhasana

1. On your yoga mat lie down on your stomach with chin touching the mat.


2. Place you hands under your thighs.


3. With inhalation lift your left leg. Try to raise as much as you can comfortable lift and do not try to exert yourself.


4. Make sure that you are not rolling towards right leg and balance is proper. The left leg should be positioned normally and not move when right leg is raised. Maintain normal breathing.


5. Notice the effect of lower back and the back of the thigh (hamstring).


6. After 10 to 15 breaths bring the leg down with exhalation.


7. Repeat the sequence with the right leg.


8. If you have back or slip disk problem and feel too much pain then come of it immediately. You need to gradually practice this, and you will start benefiting in two or three days.

Benefits of Ardh Shalbhasana

1. Ardh Shalbhasana strengthens the lower back. It is more beneficial if done after Makarasana or Sphinx pose which are also good for back problem.


2. It improves peristaltic movement, therefore helpful in constipation.


3. It is good for slip disk and sciatica.


4. Strengthens the hamstring.

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Sphinx Pose for Lower Back Pain

Many of us suffer from Lower Back pain and it can almost disable a person. Sphinx pose is an excellent way to get rid of Lower Back Pain. It is easy to practice this asana and most people can practice this without any discomfort.

Sphinx Asana helps to regulate the blood flow towards the lower back and removes the tension and toxins from that region; therefore it is used to treat back pain problems.

How to Practice Sphinx Asana

1. Sphinx asana is performed by lying on the mat on your stomach.


2. Bring the elbows near to your shoulders and palms touching the ground.


3. With exhalation lift the upper body. Body part below the navel should be touching the ground.


4. You can regulate the height of the lift by upper shoulders.


5. Once you are comfortable with the body position, close your eyes and concentrate on the breathing. This will enable you to breathe deeply.


6. After around 15 to 20 breaths slowly lower yourself and rest.


7. Repeat this for another round.

In case you have severe lower back pain then this should not be practiced. Once the pain reduces practice till you are comfortable then come out of this pose. Gradually increase the time. You can do it twice a day when treating the lower back problem. Staying longer on this pose affects the lower back more and more beneficial.

Benefits of Sphinx Pose

1. Relieves Lower Back Pain and Slip Disk.


2. Makes you ready for the back bends. Opens up the Chest area.


3. Strengthens and tones the shoulders and upper back therefore making you ready for the inverted Poses.

Related Post
Makarasana (Crocodile Pose)
Ardh Shalbhasana For Lower Back Problems

I have come across another site which deals mainly with lower back pain. You may visit it at Lower Back Problems.

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Makarasana (Crocodile Pose) -Yoga for Slipped Disk and Knee pain

Makarasana (Crocodile Pose) is one of the easiest asanas which is useful in case of back problem and knee problem. Lots of people suffer from slipped disk and sciatica problems. This pose is an excellent pose for stretching and strengthening the back.

Makarasana Step 1

How to Practice Makarasana?

1. Lie on your stomach.


2. Raise the head and rest the chin on your palms suported by the elbows.


3. The position of the elbows should be little wider than the shoulder


4. If you want to stretch the knees and back further then with inhalation fold the knee and try to touch the buttocks with the heels and with exhalation straighten the legs. Repeat this for 15-20 times. Keep the awareness on the spine. This will help in recovering from the back problems faster

Makarasana Step 2

Benefits of Makarasana

1. As mentioned above, this pose is good for people suffering from Slipped Disk, Sciatica and Lower back problems.


2. People with knee pain benefit from the knee movement.


3. As the lungs open up when body stays up, it benefits patients of Asthama

Precaution
If you feel severe back pain while performing this asana then come out of this pose.

Related Posts
Sphinx Pose for Lower Back Problems
Ardh Shalbhasana For Lower Back Problems
Cure Back Problems with Bhujanga Asana (Cobra Pose)

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Urdhavmukh Swanasana - Upward Facing Dog Pose

Urdhavmukh Swanasana - Upward Facing Dog is the complementary asana of Adhomukh Swanasana. In this pose the practitioner faces upwards and the body is balanced on the palms and the toes. This asana is good for the back, spine and the wrists.

How to practice Urdhavmukh Swanasana?

1. Lie down on your stomach on the mat and place the palms besides the chest.


2. Inhale and lift the head and trunk and stretch back. Increase the stretch by pushing your head back. The body is balanced on the palms and toes.


3. The knees should not touch the ground. Stretch your arms and contract the buttocks.


4. Stay in this pose for 15-20 breath counts as per your capacity and then come back by first bending the elbows and bringing down the entire body. Lie on your stomach.


5. Repeat for 2-3 rounds.

Benefits of Urdhavmukh Swanasana

1. As mentioned above the spine gets a good stretch which increases the blood flow in them. People with stiff back and back pain get benefited.


2. The wrists bear the weight so they get stronger.


3. The abdomen get toned.


4. Entire arms and shoulders are also strengthened.

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