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What are the causes of back pain ? Explain the procedure, benefits and contra–indications of any two asanas recommended to cure back pain.

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Causes of back pain

(a) Over weight

(b)Lack of exercise

(c) Bad Sitting/ sleeping posture

(d)Lack of Flexibility.

(e) Undue Stress on back

(f) Improper warming up and cooling down

Asanas to be Explained (Procedure , benefits and contra-indications 

(a) Ardha Matsyendrasana

(b)Vakrasana

(c) Salabhasana

(d)Tadasana

(e) Bhujangasana

Detailed Answer :

Back pain is the pain felt in the backbone. Episodes of back pain may be acute, sub-acute, or chronic depending on the duration. The pain may be characterized as a dull ache, shooting or a burning sensation. The pain may originate from the muscles, nerves, bones, joints. It is generally caused by strained muscles, ruptured disk, sciatica, arthritis, osteoporosis, abnormal curvature of spine, cancer of the spine, etc.

Asanas recommended for back pain :

(a) Tadasana : In this asana, body imitates like a palm tree known as Tada in Sanskrit.

Procedure :

(i) Stand erect, legs together, hands by the side of the thighs.

(ii) Stretch the arms upward, over the head and parallel to each other, with palms facing each other.

(iii) Slowly raise the heels and stand on the toes. Stay for a few seconds in this final position.

Benefits :

(i) It strengthens thighs, knees, ankles.

(ii) It helps in improving height of growing children.

(iii)It helps to remove laziness.

Contra-indications :

Those who have complaints of reeling sensation or light-headedness should not practice this.

(b) Ardha-Matsyendrasana :

Procedure :

(i) Bend the right leg and place right foot near the buttock. The outer edge of the foot should touch the ground.

(ii) Bend the left leg at the knee and place left foot flat on the floor near outside of the right knee.

(iii) Bring the right arm over the left knee and hold the left foot with right hand. Slowly twist the trunk to the left side and take the left arm behind the back and wrap it around the waist.

(iv) Turn the head towards the left and look back. Maintain the position for 5-10 seconds.  

Benefits :

(i) Improves concentration.

(ii) Every vertebra of the spine gets fully stretched.

(iii) It reduces digestive problems.

(iv) Brings the trunk muscle in proper tone.

Contra-indications : Person suffering from peptic ulcer, hernia, enlarged liver, or having any surgery in abdominal region should not practice this asana.

(c) Vakrasana : Procedure :

(i) Sit down stretching your legs forward on the ground. Keep your hands beside your thighs or buttock.

(ii) Bend your right leg straight and stretched, keep the left foot beside the right knee raised upward.

(iii) Inhale and raise the arms shoulder high, keeping the elbows straight.

(iv) Exhaling, twist to the left, place the right arm by the outer side of the left knee and hold the left ankle with the right hand.

(v) Look backward towards left side, hold on this final position.

Benefits :

(i) Increases elasticity of spine.

(ii) Stretches the muscles.

(iii) Reduces belly fat.

(iv) Loosens the hip joint.

(v) Massages the abdominal organs.

Contra-indications :

(i) Avoid the asana if suffering from severe back pain.

(ii) This asana is also not recommended for people suffering from ulcer and hernia.

(d) Shalabhasana :

Procedure :

(i) Lie flat on the stomach, legs together, hands by the side of the thighs palm facing downwards.

(ii) Stretch both the arms and place the hands under the thighs.

(iii) Inhaling, raise both the legs upwards as high as possible. Maintain the position for 5 – 10 seconds.

Benefits :

(i) Reduces lower back pain.

(ii) Enhances concentration.

(iii) Waist becomes elastic and flexible.

 Contra-indications :

Person suffering from ulcer in stomach, high B.P.; cardiac complaints should not practice this asana. 

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