YOGA FOR

HEALTHY BACK

HUMAN BACK
*It is an incredible machine with an amazing design.
*It contains vertebral column, scapulae, pelvic bones, ligaments, muscles and spinal cord with bunch of nerves. *Spine has 3 eye catching curves. *Graceful forward curve in the neck. *Backward directed one in the midback. *Forward curve in lower back. *Spine contains 33 vertebrae. *S shaped arch of spinal column acts as a vital shock absorber while turning ,sitting, rising, standing, walking, jumping and running. *Ligaments of spine are binders *Short intervertebral muscles ,medium size intersegmental muscles,long paraspinal and abdominal muscles are the movers of the spine.

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 Problems of back
Strain and sprain. Disc injury. Acute lumbago. Sciatica. Spondylosis. Spinal stenosis. Spondylolysis. Spondylolisthesis. Other diseases.

Strain and sprain.

Through scientific study of 5000 patients of back pain, it has proved that 4000 of that has suffered that back pain ,due to strain and sprain of intervertebral muscles and paraspinal muscles .In such cases muscle stiffness was main finding. Causes *During lifting heavy objects through wrong way. *During the moving weighty items. *Bending more or extending more. *Caring out vigorous activities without proper rest. *Severe fall while running or climbing. *Lack of regular exercise and yogic asanas. *Faulty sitting& standing habit or malposture.

Disc Injury.
What is disc ?
It is a cushion like structure ,sandwiched between each pair of vertebral bones. It protects the bones from damage. Elasticity of disc

Disc prolapse
*Actually disc does not slips out. Gel like nucleus of disc bulges and protrudes out. Causes *Lifting a heavy object in wrong way where upper portion of the body might be bend forward. Sudden jerk. *Bending and making sharp twisting movements. *May be due to everyday stress and strain. Symptoms That are due to pressure on ligaments.Due to that pressure,there is spasm of Para spinal muscles which results in back pain with difficulty in movements. Sometimes that protrution presses the nerve giving rise to pain,tingling sensation and numbness at nerve root region. If the pressure proceeds for a long time,then that particular muscles weakens step by step. There is change in gait also.

Sciatica
Injury to sciatic nerve due to herniation of disc in spinal canal and pinching the nerve root that pass out of spinal canal through small openings called the vertebral foramina ,situated one on each side between two vertebrae. It may be due to Osteoarthritis of lumbosacral bones and joints. Spinal tumor.

Symptoms of sciatica
Pain It radiates down the leg. Pain may be continuous or spasmodic,and its intensity may vary. Some feels a dull ache,others suffer from acute shooting pain.The pain can be so agonizing that patient may feel discomfort even in bed rest. It can be due to forward bending or coughing. The pinching of nerve root causes numbness,tingling and burning along the course of nerve. Difficulty in moving or sometimes it is difficult to stand and walk also.

Spondylosis
Narrowing of intervertebral space due to Degeneration of spinal column[vertebrae,joint,disc] Thinning of cartilages [Ageing process]. Recurrent Osteoarthritis. Main spots of SpondylosisC-5C-6 and C-6C-7 Cervical Spondylosis L-4L-5 and-5S-1 Lumbar Spondylosis These are most mobile portions and caring much body weight.

Symptoms of Spondylosis
Cervical
Shooting pain travels from neck to shoulder ,arm and head. Stiff neck and back with painful and restrictive movements. Stretch pain in arms[due to pinch of nerve] Numbness tingling in arm and hand. Weakening of muscles.

Lumbar
Chronic dull low back pain. Shooting pain from lower back to buttocks,thighs and legs. Numbness,tingling in above parts. Restricted movements of back. Weakening of muscles.

Acute lumbago
Sudden intense attack of low back pain. It interferes daily activity. It may begun after exercise or strain at work. Difficulty in walking ,sitting or any movement of back. It is due toweak muscles of back,abdominal,thigh and leg with poor posture. Varying degree of disc injury. Long standing ligament injury.

Spinal Stenosis
Narrowing of spinal canal. Naturally some has wide canal and some has narrow canal. Gross Spondylosis is the cause. SymptomsPain ,tingling and numbness in leg on standing,walking and bending .

Treatment of acute Back Pain *Bed rest is very important.

*Take rest in warm room.Avoid cold clothes,cold *water.floor also must warm. *Avoid massage in acute stage. *Local stem or hot water bag helps to relax muscles and reduces pain. *If pain persists,consult your doctor. *Take medication. *Avoid constipation.Take laxative. *Take light diet.

Yogic Therapy In Acute phase

MakarasanaIt helps in relaxation of back muscles. It gives rest to injurious part of spine. Niralambasana. It also works as Makarasana. After sufficient rest ,the aim is to give strength and tone up the muscles.And maintain the mobility properly. Forward bending should be avoided. Backward bendings are helpful.

Effects of Backward Bending *The muscles in front are stretched and those at back
are intensely contracted,making strong spinal muscles. *The entire anterior surface of vertebrae is opened up.It reduces the fear of Spondylosis and degeneration of spine. *Back bend cause the blood to be sucked deep into center of spine by virtue of their mechanical action. *The posterior surface of disc is strengthened preventing the annulus from rupturing.Nutrition of disc is maintained as surrounding tissue remains normal. *Thus it avoids degenerative processes

Useful Asanas for Back Pain

Bhujangasana. Setubandhasana. Shalabhasana. Pavanamuktasana. Ekpadauttanasana. Ardhamatsyendrasana. Crocodile practice. Parvatasana.

Additional Treatments. Traction

It relieves the pressure on the nerve and the cramped muscles.Thus pain reduces. But in many cases ,the pain is aggravated with traction because it does not take into account to extend of muscular malalignment. It is better to take it intermittently for a few time If it is maintained for a long time ,there is a fear of weakness of muscles and they may go into spasm. During traction if he feels pain ,it should be immediately withdrawal .

Ayurvedic Therapy
Snehana- It is a gentle massage of specific oil . Swedana- It includes local stem on back. Katisnana- It includes hip bath of various medicines. Basti- Enema of specific medicines. Katibasti-Local application of oil through specific method. Virechan-Mild laxative to clear the bowel.

Physical therapy
Before physiotherapy or exercise,the back muscles must be relieved of pain and spasm. Short wave diathermy-It works on sore muscles and joints ,which lie in deeper plane of the body. Ultrasonic Therapy-It is used to treat the muscles,tendons and ligaments that are too deep to be significantly affected by heat packs.

Complicated Problems of Back

Spondylolysis-Vertebrae are separated mostly due to fracture. Spondylolisthesis-Vertebrae are separated and moved out of proper position. Symptoms are Low back pain Change in posture and walk. There may symptoms of nerve root compression. Weakening of leg muscles. Reduced ability to control bowel and bladder.

Ankolysing Spondylitis *Persistent inflammatory disease of spine and pelvis

that causes stiffening of joints.specific deformity of spine is called as Bamboo spine. *Spine,sacroiliac and hip joints are affected. *Symptoms are mainly pain and restricted movements. *Early diagnosis gives chance for recovery. Various Asanas are useful. Suryanamaskara helps a lot. In advanced state ,there are limitations for yoga. Keep the spine in good motion and keep muscles active as possible.

Other diseases *Osteoporosis-It affects all bones but mostly

spine. *Recurrent pain and gradual loss of height are main symptoms. *Fractures and complications with other diseases are also common. *Fibromyalgia-It is a connective tissue disorder.Pain at various sites and tenderness are main symptoms. *Regular Asanas for a long time is necessary.

Treatment of Complications *Only conservative treatment.

*Avoid all vigorous activities,exercises and Asanas. *Do not give more stress to lumbar spine,as in case of playing,swimming,diving. *Do simple Asanas like Parvatasana,Tarasana,Tadasana,Makarasana and Vajrasana. *Wear a corset or brace .It supports spine and decreases muscle spasm and pain. *Take medication. *Still pain remains then surgery is important.

Suryanamaskara for Healthy Spine *It gives strength to all muscles and ligaments of
back. *It maintains the normal position of spine and reduces tendency of malposition. *It increases flexibility of spine. *It reduces fear of Spondylosis and other complications. *It increases blood flow towards the Spine, so that disc get sufficient nutrition. *It reduces stress. *It is a good practice of prevention of Back pain

Benefits of Correct Posture *Minimized injuries.

*Improves mental alertness. *Increases physical and mental endurance. *Better energy flow. *Control of weight. *Asanas are good to maintain the postural performance of body.

Kind Message for Healthy Back *Give some time for Asanas regularly.
*Use proper foot wear. *Do not take overstress. *Avoid over ambition. *Take proper position while reading,standing and sitting. *Sleep well in good position. *Do not be lazy.Be creative. *Take care while working on computer and talking in phone.