yoga for healthy back

7/28/2019 Yoga for Healthy Back

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YOGA FORHEALTHY BACK


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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 whileturning ,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 ofthe spine.


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Problems of back Strain and sprain.

Disc injury.

Acute lumbago.

Sciatica.

Spondylosis.

Spinal stenosis.

Spondylolysis.

Spondylolisthesis.

Other diseases.


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Strain and sprain.

Through scientific study of 5000 patients of back pain, it has proved that4000 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.


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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


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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.

SymptomsThat 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,tinglingsensation 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.


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Sciatica

Injury to sciatic nerve due to herniation of disc in

spinal canal and pinching the nerve root that pass outof 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.


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Symptoms of sciatica

Pain It radiates down the leg. Pain may be continuousor 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 tostand and walk also.


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SpondylosisNarrowing of intervertebral space due to

Degeneration of spinal column[vertebrae,joint,disc]

Thinning of cartilages [Ageing process].

Recurrent Osteoarthritis.

Main spots of Spondylosis-C-5C-6 and C-6C-7 Cervical Spondylosis

L-4L-5 and-5S-1 Lumbar Spondylosis

These are most mobile portions and caring much bodyweight.


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Symptoms of SpondylosisCervicalShooting 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.

LumbarChronic 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.


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Acute lumbagoSudden 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 to-

weak muscles of back,abdominal,thigh and leg with

poor posture.Varying degree of disc injury.

Long standing ligament injury.


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Spinal Stenosis

Narrowing of spinal canal.Naturally some has wide canal and some has narrow

canal.

Gross Spondylosis is the cause.Symptoms-

Pain ,tingling and numbness in leg on

standing,walking and bending .


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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 musclesand reduces pain.

*If pain persists,consult your doctor.

*Take medication.*Avoid constipation.Take laxative.

*Take light diet.


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Yogic Therapy

In Acute phaseMakarasana-

It 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.


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Effects of Backward Bending

*The muscles in front are stretched and those at backare intensely contracted,making strong spinal muscles.

*The entire anterior surface of vertebrae is openedup.It reduces the fear of Spondylosis and degeneration

of spine.

*Back bend cause the blood to be sucked deep intocenter of spine by virtue of their mechanical action.

*The posterior surface of disc is strengthened

preventing the annulus from rupturing.Nutrition ofdisc is maintained as surrounding tissue remains

normal.

*Thus it avoids degenerative processes


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Useful Asanas for Back PainBhujangasana.

Setubandhasana.

Shalabhasana.Pavanamuktasana.

Ekpadauttanasana.

Ardhamatsyendrasana.Crocodile practice.

Parvatasana.


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Additional Treatments.

TractionIt 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

.


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Ayurvedic TherapySnehana- 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.


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Physical therapyBefore 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.


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Complicated Problems of Back

Spondylolysis-Vertebrae are separated mostlydue to fracture.

Spondylolisthesis-Vertebrae are separated and

moved out of proper position.

Symptoms are

Low back painChange in posture and walk.

There may symptoms of nerve root

compression.Weakening of leg muscles.

Reduced ability to control bowel and bladder.


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Ankolysing Spondylitis

*Persistent inflammatory disease of spine and pelvisthat 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.


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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.Painat various sites and tenderness are main symptoms.

*Regular Asanas for a long time is necessary.


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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 anddecreases muscle spasm and pain.

*Take medication.

*Still pain remains then surgery is important.


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Suryanamaskara for Healthy Spine*It gives strength to all muscles and ligaments ofback.

*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 thatdisc get sufficient nutrition.

*It reduces stress.

*It is a good practice of prevention of Back pain


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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.


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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 andsitting.

*Sleep well in good position.

*Do not be lazy.Be creative.*Take care while working on computer and

talking in phone.


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