Many factors affect our spine and back. Natural causes like aging, genetics; Others prominent ones, which are self-induced, include occupational hazards, lifestyle, weight, posture (walking / sleeping / sitting), pregnancy and smoking.
Ways to strengthen spine: Practicing the below Yoga asanas regularly helps strengthen the spine, back, lower back in particular, along with other parts of body.
| Yoga Asana | English Name | Benefits |
| Sukhasana | Easy Yoga Pose | Helps maintain a healthy curve of the spine |
| Padangusthasana | Big Toe Pose | One of the most basic and easiest of asanas that stretches all your muscles from head to toe, including the spine |
| Balasana | Child Pose | Restful pose that Relieves back and neck pain when done with head and torso supported |
| Marjaryasana Bitilasana |
Cat Pose Cow Pose |
Simple movement to stretch the hips and the entire spine.Start on your hands and knees. Inhale and lift your chest and tailbone towards the ceiling. Exhale, arch your back, pressing through the shoulder blades and drop your head. |
| Salabhasana | Locust Pose | Great way to strengthen your back, in particular lower back |
| Setu Bandha Sarvangasana | Bridge Pose | Stretches your back, neck, chest |
| Trikonasana / Utthita Trikonasana | Triangle Pose / Extended Triangle Pose | Stretches and opens the hips, groins, hamstrings, calves, shoulders, chest and spine |
| Adho Mukha Svanasana | Downward Facing Dog Pose | Excellent to lengthen and decompress the entire spine. It stretches the hamstrings, thus helping with lower back issues. |
| Salamba Bhujangasana | Sphinx Pose | Strengthen the spine, stimulates the abdominal organs, expands the chest and shoulders and improves blood circulation |
| Utkatasana | Chair Pose | Exercises the spine, hips and chest muscles; strengthens the lower back and torso |
Even though many of the above yoga asanas are for beginners, not all the above asanas should be performed by everyone. They should be leant and practiced under guidance and supervision of an expert, considering the individuals’ body and health condition. Please take required precautions.
In addition, wrong sitting, standing and sleeping postures also cause back ache.
Dos and Don’ts
- Sitting Postures
- Sit up with your back straight and your shoulders back. Don’t slouch
- Avoid sitting in the same position for more than 30 minutes.
- Do not bend forward at the waist while getting up from sitting position. Move forward to the edge of the seat and stand up by straightening the legs
- Sleeping Postures
- Sleep on hard surface or firm mattress.
- Do not get up from a lying position by bending forward at your waist. Always turn on your side, draw up both knees and sit up by pushing yourself up with your hands.
- Avoid sleeping on your stomach
- Standing
- Stand on both legs with the weight equally distributed.
- Avoid standing with a tilt and putting your weight on one leg for extend period.
