Keeping your back strong and pain-free- Do's, dont's and related yoga poses

Is your back hurting? What is the reason behind it?

• Muscle strain or spasm
• Ligament sprain
• Muscle weakness
• Slipped disc
• Spondylosis

Here’s how to keep your back strong and maintain a perfect ­posture, regardless of what you’re doing:

Some Do's and Don'ts

1. Maintain good posture: Always sit/walk straight. While sleeping, do not rest on your stomach.
2. Take a break: Avoid sitting in a chair for longer than 30 minutes at a time; get up and move around.
3. Practice relaxation techniques: Relax your back muscles, when you're sitting in one place for a long time. Stretch your upper and lower back. Hold the stretch for 5 to 10 seconds and slowly release.
4. Drop the load: Exercise 4 to 5 times a week to shed extra weight- if any. Aerobic exercise or yogasanas are good for preventing back pain.
5. Exercise your back & abdomen: Back exercises strengthen back muscles. Crunches strengthen abdominal muscles and this decreases back pain.

Yoga poses to relieve back pain

Yoga poses help in maintaining a good posture and support the back thus reducing the incidence and severity of back pain. The ultimate result is a stronger, healthier back.

1.  CAT-COW POSE

^ Start by coming on to all fours. Ensure that the shoulder is over the wrist and that knees are right underneath your hips.

^ Breathe in slowly, let the belly fall down, roll shoulder backwards and the look up towards the sky/ceiling.  

^As you exhale, do the opposite. Let the belly suck in inwards, stick out and expand the rib cage up. Pause and look towards your navel.

^Now, repeat as you inhale and exhale.

Benefits- This pose helps you in stretching your back and massaging your abdominal muscles gently and also said to improve posture and balance. Repeat several times to help reduce aches. Also a very beneficial pose to get relief from period pain.

2. LOCUST POSE

^ Lie down on stomach, with palms beneath the thighs and chin down on the floor.

^ Stretch the legs straight and lift the right leg, hold the position for a few seconds.

^ Repeat the same with left leg and hold the position.

^ Now lift both the legs, keeping the feet together and as you do so, bring your chest up, and look in front (a straight gaze).

^ To level up, stretch your hands backwards, parallel to the hips.

Benefits- It improves flexibility and coordination, exercises the back muscles, and increases strength and stamina.

3. MAKARASANA

^ Lie down on your stomach.

^ Fold your hands and keep the tip of the elbows on the ground.

^Next, raise your shoulders and head. Keep your neck erect and look straight.

^Tilt your head a little forward and place your face in your palms.

^Stretch out your legs and feel the floor sucking in the rest of the body aligned to it.

^ Relax, breathe slowly.

^Stay in the asana for a few minutes until you feel completely relaxed.

^ You can also move your legs, by folding them in an alternate manner, towards the hip.

If the intensity of the back pain is high, and if you feel it is getting severe, it may be time to see a doctor. To book online appointments, head to India's best wellness community- The Wellness Corner.  Also avoid performing any kind of yoga or exercises if you've recovered from a recent strain or mild injury. Consult a fitness expert when you feel better and practice only under their guidance in the initial days.