Yoga therapy for common back pain

Backache is one of the most common disorders today.

The most common site of backache is the lower back, followed by the neck and the region between the shoulder blades. This pain arises when the muscles surrounding and supporting the spinal column are held rigidly and uncomfortably contracted over a long period of time. This situation commonly arises from long hours in uncomfortable car seats or office chair.

When this goes on day after day, the muscle gradually go into a state of tight painful spasm which becomes semi-permanent, as fibroblasts infiltrate the troublesome region, laying down fibrous tissues. These fibrosed areas can be readily felt as deep hardened bands and nodules within the tender back muscles.

Chronic backache tends to be worse at the day’s end and is relieved by massage, heat, relaxation and bed rest. It responds readily and permanently to a program of yoga therapy and relaxation aimed at increasing the functional capacity of the weak muscles.

Program 15/20 minutes every day without fail, followed by 10/15 minutes of shavasana or advasana or makarasana

1. For lower back muscles:

Makara kriya (cycling on stomach) bhujangasana (cobra) makarasana (crocodile pose) ardha shalabhasana (locust one leg at the time) shalabhasana (locust both legs) makarasana (crocodile pose) noukasana (boat on stomach) dhanurasana (bow) shasanasana (child pose) ushtrasana (camel pose) shasanasana (child pose) pranamasana (head on the ground /bowing)

2. For shoulders and upper back muscles:

Downward dog (after 5 breaths, walk your hands towards your feet and interlace your hands behind your back) Dwikonasana (standing double angle pose; this asana stretches beside the hamstrings, lower back, shoulder and chest muscles) Sarpasana (snake posture) bhujangasana (cobra posture) marjariasana (cat stretch) shasanasana (modified child’s pose gentle twist that always stretches the outside of the arms and the shoulders) kandharasana/ sedubandasana (Shoulder Pose or half bridge) purvottanasana (Upward Facing Plank modified called also grab posture)

3. Relaxation in shavasana or advasana or makarasana for 10/15 minutes

Dietary recommendation

Correction of back pain is facilitated when a light vegetarian diet is consumed and excess weight is removed.

Correction of chronic constipation often brings spontaneous remission of back pain. In this respect the optimal diet consists of whole grains, pulse, vegetables steamed, boiled or salad, fruits, nuts and juices. Avoid excessive sugar, milk, and dairy products, oil, meat and spices.

In Ayurveda back pain is called katishoola and is due to aggravated vata dosha therefore is highly recommended:

abhyanga massage - (warm medicated oil ayurvedic massage) kadhi vasti (warm medicated oil is kept over the back painful area) Vasti enema (this is the best panchakarma for vata imbalances)