Back to work yoga to lessen backache

In today's world, we work such long hours and under such pressure that we neglect our bodies. We may be practising some cardio exercises but we do tend to ignore our backs.

Of all parts of the body, it is the back that takes 80 per cent of the stress by being in the most vulnerable position, irrespective of whether one is sitting or standing.

Indeed, the back is the most ignored part of the body — even in those who exercise on a regular basis. So let's have a quick look at how the back is structured and how it works.

‘S' for strength

The central feature of the human back, naturally shaped in the form of an "S" because of the S-shaped spine, is the vertebral column.

This is bordered by different groups of muscles, which help in the flexibility, movement and mobility of the spine.

Other muscles in the back are associated with the movement of the neck and the shoulders.

If these get strained and we continue to sit and work for long hours, we will be bound to develop back pain and other back problems.

It is easy to prevent these conditions by regularly practising the following simple yogic exercises.

Tadasana (the Mountain pose)

• Stand with feet apart. Keep arms at side.

• Inhale and lift arms until palms touch over head. Arms must be straight.

• Maintain position for a few seconds.

• Exhale and bring arms back to original position.

• Repeat a couple of times and relax.

The spine is stretched and eases the tension along the muscles of the back.

Shalabhasana (The Locust pose)

• Lie face down on floor and arms by side; chin and stomach should touch floor.

• Keep heels and toes together; fists should touch floor.

• Inhale slowly and lift legs by applying pressure on fists.

• Hold position for a few seconds and exhale.

This exercise targets the muscles of the back and helps minimise nerve tension.

Bhujangasana (the Cobra pose)

• Lie on stomach and place hands on floor beside pectoral muscles.

• Place hands palm-down under shoulders on floor. Inhaling, and without lifting navel from floor, raise chest and head, arching the back. Stretch as much as is comfortable.

• Hold breath, then exhale while slowly going back to original position.

• Rest, then repeat two to seven times.

The muscles of the back, the abdomen and the whole of the upper body are strengthened and backache is lessened.

Supta matsyendrasana (the Supine spinal twist)

• Lie on back.

• Bend knees and put soles of feet on floor.

• Draw right knee to chest and extend left leg on floor.

• Drop right knee over to left side of body.