Lower back pain? Try these yoga poses

Amongst all the spinal problems, yoga treatment for lower back takes longest to take effect. This is because the malaise seems to be rather deep-rooted. However, even if it takes very long to heal with yoga, the healing at the lower back  is definite and confirmed.

In most cases there will be no relapse whatsoever if practice and therapy is sustained even after the pain disappears. This prolonged duration of therapy is being emphasised here to highlight the need for dedicated and daily practice while dealing with this stubborn problem.

Though we have listed below a set of most commonly used therapeutic practices for yoga, it must be noted that when using these you need to be in consultation with either a physiotherapist or yoga expert to individualise these poses for your specific problem.

For instance, in lower backache, while the cobra pose (bhujangasana) is highly recommended, it must however be taught and practiced only in a phased manner.

Including healing pranayamas like the bhramari (humming bee) and nadi shodhana (alternate nostril breathing) will further hasten the healing in the long-term. Meditation is also highly recommended, in the base position for the pelvic tilt pose so that the tensions that create almost 80 per cent of lower backache, is released and contained.

Slowly the fear of doing other poses must be dealt with and you must try to improve your practice in the full-body stretches like the palmtree pose (tadasana), backbends (like the sphinx pose) or the half-camel (ardha ushtrasana), and standing balancers like the one-legged prayer pose (ekapada pranamasana). Postural correction, ability to deal with stress triggers, right breathing, even eating healthy to include anti-oxidants (that will hasten the healing) will rectify the problem effectively.

Shameem Akthar, yogacharya trained with the Sivananda Yoga Vedanta Center, takes you through five practices that may be done while traveling.

For more of Shameem's yoga writings visit http://jaisivananda.blogspot.com. Shameem's second book Yoga in the workplace, with photographs by ace photographer Fawzan Husain, is now available at online shops and bookshops across the country.

Disclaimer: This column just shares the columnist's passion for yoga which is ideally learned under the guidance of an expert.

Kandharsana (Shoulder pose)

Lie on your back, legs folded at the knees as shown, feet flat on the ground, close to the hips. Grasp your ankles with either hand. If that is not possible, for those who are stiff, then palms flat on the ground would do just as well.

Inhale, raise your hips up. Exhale, drop it down. Do it dynamically, with breath awareness for five to ten times.

The higher your raise your hips with each attempt, the better the back muscles work. The chin would then automatically lock between collarbones. After a few weeks you may increase the duration in the final pose, by holding it for a count of five or ten, breathing normally throughout.

Benefits: Strengthens the core of the body, that gives postural support. Also strengthens the entire back, the spine, the hips and legs, further enhancing the effect. Improves breathing. Aids weightloss, which can also be a cause for lower backache.

Marjariasana (Cat stretch)

Kneel on the fours, as shown. Hands should be placed under the shoulders. Knees can be a foot apart. Inhale, curving your spine downwards. Exhale arching it up, as shown. Do this dynamically for five to ten times.

Benefits: Improves spinal flexibility and strength. Strengthens the entire body, including the limbs and the back, and hips. Soothes away stress. Improves breathing.

Salabhasana (Locust pose)

Lie on the floor, with chin on the ground. Place hands under either shoulder, as shown. Inhale, lifting your right leg. Exhale, drop it back. Then repeat for the left leg. This is one round. Do five rounds.

You may increase the number after a few weeks.

Benefits: Powers the muscles at the back, hips and legs, especially the thighs. Improves mental and physical stamina. Boosts mood.

Lie on the stomach, with hands under either shoulder. Inhale, gently lifting the chin and chest off the ground. Initially, do not raise up too high. This needs to be phased and under expert guidance. Hold the pose, breathing normally for five to ten seconds.

Then exhale, dropping chest and chin back to ground. Do thrice.

Benefits: Strengthens the lack, especially the lower back. Releases lodged tension along the back. Boosts mood.

Apanasana (Downward energy-flow pose)

Also called the pelvic tilt, it is the base pose in several variations of other poses. Lie as shown, with legs folded at the knees, keeping feet flat and close to the hips.

Inhale, exhaling push the lower back curve into the mat. Do this five to ten times.

This may be done several times during the day.

Benefits: It gently strengthens the lower back muscles, releases lodged tension along the supportive muscles there.