What Causes Lower Back Pain?
There can be many different causes to back pain. It could be a medical condition like Slip Disc or a simple postural problem. Instead of popping pills or applying balms just for pain relief, it is important to find out the actual cause and nip it in the bud. Some of the possible causes could be:
Incorrect Posture: Our posture while standing or sitting should be correct. If there is too much of a curvature in the lower back, it can lead to pain over time. So make sure you sit or stand erect, with your abdomen tucked in and spine elongated.
Weight: This could mean two things. If you are overweight, it puts excess pressure on your spine, leading to pain. So exercise, walk, watch your diet and try to reduce your weight. On the other hand, lifting something heavy can also lead to muscle spasm and back pain.
Mattress: One of the main and silent causes of back pain and damage can be your bed’s mattress. A mattress which is too spongy or soft can curve your back too much and lead to pain. Replace your mattress with a thin, slightly firm cotton stuffed mattress.
Maintain Your Spine’s Health Through Asanas
Yashtikasana is a wonderful and easy asana you can practice everyday to prevent back pain or even relieve it.
1. Lie supine with your feet together and arms by your side.
2. Now while inhaling for 3 seconds, stretch both the arms up touching the floor above your head.
3. Simultaneously, stretch your toes downwards.
4. Hold your breath for 6 seconds while continuing to stretch.
5. Then exhaling for 3 seconds, return to the starting position.
Repeat this exercise at least 5 times on an empty stomach.
Benefits:This asana helps stretch the entire spine and maintains the space between each vertebra. It stretches all the spinal muscles and maintains their elasticity.
Contraindications:Pregnant women and cardiac patients should avoid holding their breath. Do normal breathing instead.
1. Lie supine with legs folded, keeping the feet and knees together.
2. Keep the hands in T position at shoulder level with palms facing downwards.
3. Exhaling 3 seconds, twist your legs to one side keeping one foot over the other and one knee over the other.
4. Simultaneously, twist your head in the opposite direction.
5. Make sure that your shoulders are touching the mat.
6. Stay in that position while suspending (keeping the lungs empty) your breath for 6 seconds.
7. While inhaling for 3 seconds, return to the starting position.
8. Repeat the same on the other side.
Do 5 rounds of this asana on an empty stomach.
Benefits: This asana helps to strengthen the supporting muscles of the spine. It relieves lower back pain.
Contraindications: Anyone who has undergone recent abdominal surgery or experiencing abdominal pain should avoid this asana. Pregnant women and cardiac patients should avoid suspending the breath. Do normal breathing instead.
More Tips to Relieve Pain Naturally
Hot Water Fermentation: Keeping a hot water bag daily on the painful area helps to increase blood circulation and relieve pain in the muscles. However, if there is any kind of swelling, use an ice pack instead of a hot water bag. In case of back pain, some doctors even recommend using alternate hot and cold packs.
Sun Bath: The sun has miraculous healing powers. Exposing the affected area to the late morning or early evening sun for 20 minutes daily will make a great difference to your back pain within a month.
Relax: Overwork and strain can also lead to back pain. So to keep our body in good shape, make sure you take time out every day to relax physically and mentally.