| The spinal or back pain refers to disorders and pains in | | | | aligned with your feet. |
| the spine region, particularly in the waist region. This | | | | 2. Drop your back down while keeping your head up. |
| pain is commonly called lower backache. This pain | | | | 3. Breathe out and arch your back up, bringing your |
| could spread over to both sides of the waist and the | | | | head down touching your neck. |
| hips. When the pain is acute, it makes the patient | | | | 4. Breathe in and come back up to starting position. |
| almost partially immobile. In more severe conditions, the | | | | (b) Bhujanga Asana or cobra pose |
| sufferer is bed ridden. | | | | 1. Lay facing down with forehead on the floor. |
| It is generally found that people with excess body | | | | 2. Place your palms flat on the floor beside your chest. |
| weight are prone to developing back pain as they | | | | 3. Keep your elbows together hugging the back of |
| grow older. It is also common for younger people to | | | | your body. |
| also suffer from spinal pain. During the initial stages of | | | | 4. Breathe in; lift your chest and navel point off the |
| lower backache, the sufferer may tolerate the pain, | | | | floor and arch your back upwards. |
| but over a prolonged period the sufferer will not be | | | | 5. Ensure your elbows are bent. |
| able to bear the pain. The prolonged period of pain | | | | 6. Breathe out and slowly return to starting position |
| related to the spine, progresses into more chronic | | | | (c) Salabha Asana or locust pose |
| conditions and gets aggravated during these later | | | | 1. Lay on stomach with chin on floor and place hands |
| stages. | | | | flat on the floor next to your hips. |
| There are four main cases that lead to back pain. | | | | 2. Breathe in and lift both legs off the floor. |
| These causes are as follows: | | | | 3. Press your palms against the floor for support. |
| 1. Poor eating habits resulting in an overweight condition | | | | 4. Breathe out and return to starting position. |
| or underweight condition of the body | | | | (d) Dhanura Asana or bow pose |
| 2. Prolonged exposure to cold conditions | | | | 1. Lie facing down with palms on your side facing |
| 3. Physical strain on the spine | | | | upwards. |
| 4. Poor posture for a considerable length of time | | | | 2. Breathe out; bend your knees and grasp your ankles |
| Spinal pain is curable through the practice of certain | | | | with your hand. |
| Yoga Asanas. Below I have listed the Asanas to be | | | | 3. Slowly raise your knees and chest off the floor and |
| practiced for curing spinal pain. These postures should | | | | tilt your head back. |
| be performed slowly and rhythmically and not in great | | | | 4. The weight of your body should be resting on your |
| strain or hurriedly. | | | | stomach. |
| Yoga Asanas for spinal pain | | | | 5. Breathe out; bring your knees and chest slowly to |
| (a) Majarasana or cat stretch | | | | the ground and release your ankles. |
| 1. Kneel on all fours with knees shoulder width apart | | | | |