How to prevent back pain ?

Preventing back pain
The following tips will help you guard yourself from hurting your back:
When you lift heavy objects, keep your knees bent and squat while lifting the object. Do not bend to lift it.
While carrying the object hold it close to your chest, keep your spine erect and straight.
When you lift heavy objects, keep your knees bent and squat while lifting the object. Do not bend to lift it.
While carrying the object hold it close to your chest, keep your spine erect and straight.
When you are lifting the object, do not twist your body.
When you move heavy objects, push it instead of pulling it.
Do not remain seated for long hours. Get up once in a while and stretch your body.
Do not wear high heeled footwear.
Exercise regularly. Lack of it can cause back ache

While standing
When you stand for long hours, shift your body weight from one foot to the other. You can also keep one foot in an elevated position by placing it on a stone, stool or raised platform. Stand straight and maintain a good posture.

While sitting
Use chairs with straight backs which provide adequate support to your lower back. When you want to turn, turn by moving your entire body. Do not twist your body at the waist. This can cause back strain. While driving, sit straight with your seat forward within easy reach of the controls.

While sleeping
Sleep on your side with your knees bent. Put a pillow under your head to support your neck. If you sleep on your back, put pillows under your knees and a small pillow under your lower back.

Finally…
Certain exercises can help you strengthen your back. However, consult your doctor before doing these exercises; your doctor knows what is best for you.

Yoga Poses & Yoga Exercises

In Sanskrit, the word “pose” is “asana” (pronounced as “ah-sah-nah”).



Each asana helps you become more aware of your body, mind, and environment. While beginning your yoga exercises, experiment with the poses, moving in and out as you feel comfortable. If you approach the poses with playful curiosity, feeling of frustration and competitiveness will not enter your mind. While practicing your yoga exercises, make sure that you don’t feel any discomfort or pain.






Yoga Poses and breathing
Breathing is an essential part of practicing yoga exercises. You should never hold your breathe during a pose. Also make sure that your breath is never forced or strained. Labored breathing is sign that you you’re working too hard and should come out of the pose slightly.



When one starts practicing yoga, one can hold for three full breaths through most yoga poses. If you feel comfortable in the pose, hold for longer, if uncomfortable, you should come out of the pose immediately.

Types of Yoga Poses
Seated poses – Seated poses are useful for practicing breathing exercises and relaxation or meditation techniques. Seated poses are also often used as a warm up or as a starting point for other poses. Performing seated poses can help improve your posture and open your hips.


Standing poses – Standing poses are often used as warm up or as a starting point for other poses. Standing poses are beneficial for strengthening your legs, opening your hips and improving your sense of balance.


Inversions – Inversions are excellent poses to perform to improve your blood circulation, quiet your mind and improve your overall health. Inversions are also believed to reverse the ageing process and reduce the effect of the gravity on your body.


Relaxation and restorative poses – It is important to take time to perform relaxation or restorative poses at the end of each yoga practice. You can use this time to relax your body and mind and allow energy released by the poses in your practice to move freely throughout your body.


Counter poses – A counter pose is a yoga pose that stretches your spine in the opposite direction from a previous pose or returns your spine to a neutral position.


Twists – You can perform twists to stretch and strengthen your back and abdominal muscles, increase the flexibility of your spine and improve your circulation. Twists improve the functioning of your internal organs by providing them with a fresh supply of blood as you twist and release your body.


Balancing poses – Balancing poses are great for improving your balance and coordination as well as developing your ability to remain grounded in a pose. Keeping your body balanced encourages you to focus, quiet and balance your mind.


Forward bends – Forward bends stretch the entire back of your body, especially your hamstrings. Forward bends are also often used to release tension, calm your mind and soothe your nervous system. Similar to back bends, forward bends help keep your spine strong and supple.


Back bends – Back bends are among the most challenging poses in yoga. Bending backward helps strength your back and keep your spine strong and supple. Back bends also open the front of your body, especially your chest.