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Back pain is one of the most frequent health problems in adults. About 8 out of 10 adults suffer from this problem one time or the other in their life. This may be due to muscle strain or spasm, sprains of ligaments (which attach bone to bone), joint problems or a “slipped disk.” The most common cause is lackluster lifestyle or using your back muscles in activities to which you are not used to. Back pain can range from a dull, constant ache to a sudden, sharp pain. Acute back pain comes on suddenly and usually lasts from a few days to a few weeks. Normally back pain last 2-3 days. If you not get relief from pain within three days than proper medical attention is required. you can save yourself from backpain by taking some precautions, if it not due to medical reasons or some injruy. You get relief in back pain by doing following asanas if the pain is not due to any injury or other medical reasons.
Ardh-Pawanmuktasana
Lie on your back. Join legs together & hands by the side of your body. Bend your right leg, exhale deeply, press your knees against your chest & do not bend your head while pressing your knees. Now come back to original position. Repeat the same process with your left leg. Come back, straighten your legs and relax. Now do this asan with your both the legs together. Repeat this asan 4-5 times.
Markat asan
Lie on your back. Join toes and heels together. Bend knees and place your heels close to buttocks. Join feet together & knees together. Stretch your both the hands perpendicular to your body. While inhaling, bend your knees and legs to the right and neck to the left. Your hands, arms and shoulders should rest firmly on ground and should not move while turning your knees or neck. Try to touch your knees & left ear to the floor on the left side & see the thumb of your right hand with your eyes. Remain in this position till you feel comfortable. Exhale and come back to the initial position. Now do this asana to the other side. Repeat this procedure 3-4 times.
Shalabhasana
Lie on your chest. Keep your hands by the side of your body, join toes & heels together & palm facing the floor. Keep your knees straight, stretch toes backward. While inhaling raise your left leg, hands, head up in the air & balance your body on your stomach, stay in this position till you feel comfortable & take normal breath. Come back to the original position & do the whole process with your right leg & hand. Now do this asan with your both the legs & hands together.
Tadasana
Stand straight while keeping your both the legs together & hands by the side of your thighs. See in front you & bring your both the hands in front of you while keeping them straight & facing the palms each other. While inhaling raises your hands straight over your head, fingers pointing towards sky. Now raise your heels and try to stand on your toes by stretching your body. Remain in this position for few seconds. Now exhale & return to the original position, bring your heels on the ground & slowly bring down your hands. Repeat this process for 5 times. Take precaution that you do not jerk your body.
Bhujang asan
Lie on your chest. Keep your hands by the side of your body, join toes & heels together & palm facing the floor. Place your chin on the floor raise both the elbows. Now while inhaling slowly lift head, nose, chin, neck & chest up to your navel & keep viewing upward. Remain in this position for some time (30 seconds to minute). Now while breathing out comedown & place your chin on the floor. Remember that you do not raise your body above navel & your palm should remain under the shoulders.
Makar ssan
Lie on your chest. Keep your hands by the side of your body, join toes & heels together. Bend your both the hands from elbow, bring them as near as possible, make the stand with your hands & place the face (chin) your hands. Now while inhaling bends your right foot so that heel touches the buttock & straightens the foot while breathing out. Now repeat this process with your left foot. Do this procedure for few minutes there after do the same with your both the legs together.
In case of pain due to injury or any other medical reason advice of doctor & proper treatment should be taken.
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