They say “Do not ask for a soft load, Ask for a strong back”! We help you with naturally strong back with no back pains and problems with the help of Yoga

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Back pain is a common reason that makes people uncomfortable and exhausting.

Back pain can affect people of any age & gender, for different reasons. As people get older, the chance of developing lower back pain increases, due to factors such as previous occupation and degenerative disk disease.

The human back is composed of a complex structure of muscles, ligaments, tendons, disks, and bones, which together support the body and enable us to move around.

Problems with any of these components can lead to back pain.

Let us try listing down the causes:

Types of Strain that lead to back pain:

  • strained muscles or ligaments
  • a muscle spasm
  • muscle tension
  • damaged disks
  • injuries, fractures, or falls

Activities that can lead to strains or spasms include: Lifting something improperly, or something that is too heavy, or because of making an abrupt and awkward movement

Structural problems that may result in back pain:

  • Ruptured disks:Each vertebra in the spine is cushioned by disks. If the disk ruptures there will be more pressure on a nerve, resulting in back pain.
  • Bulging disks:A bulging disk can result in more pressure on a nerve.
  • Sciatica: A sharp and shooting pain travels through the buttock and down the back of the leg, caused by a bulging disk pressing on a nerve.
  • Arthritis:Osteoarthritis can cause problems with the joints in the hips, lower back, and other places.
  • In some cases, the space around the spinal cord narrows. This is known as spinal stenosis.
  • If the spine curves in an unusual way, back pain can result.
  • Osteoporosis:Bones, including the vertebrae of the spine, become brittle and porous, making compression fractures more likely.
  • Kidney problems: Kidney stones or kidney infection can cause back pain.

Movement and posture that lead to back pain:

  • slouched sitting position when using computers
  • coughing or sneezing with a jerk
  • over-stretching while doing exercises
  • Bending awkwardly or for long periods
  • Pushing, pulling, lifting, or carrying something in wrong pattern
  • standing or sitting for long periods without sufficient movement
  • straining the neck forward when driving
  • long driving sessions
  • sleeping on a mattress that does not support the body and keep the spine straight

Few medical conditions can lead to back pain.

Back pain if ignored then can worsen hence needs to be taken care of in time. Focusing on natural healing processes like Yoga and Diet along helps to control, repair and reverse back pain.

The yogasanas that prove useful in back pain are:

  1. Bhujangasana
  2. Ardha Matsyendrasana
  3. Marjarasana
  4. Trikonasana
  5. Ushtrasana
  6. Paschimottanasana
  7. Halasana
  8. Pawanmuktasana
  9. Setu Bandhasana
  10. Shalabhasana
  11. Vrikshasana
  12. Tadasana
  13. Naukasana
  14. Dhanurasana
  15. Shashankasana
  16. Garudasana
  17. Virabhadrasana
  18. Baddha Konasana
  19. Matsyasana

Pranayama (Breathing Exercises):
Developing an awareness of your breath—its rhythm and rate—can actually help ease back pain because.

We usually the day round breathe very shallow; we short & uneven breaths. Learning proper breathing techniques—such as Bhastrika, Anulom-Vilom helps in pumping sufficient oxygen in the body boosting the healing process.

Meditation for Back Pain:
Meditation helps you relax and check in with yourself, which in turn can unclench tense back muscles. Stress is also known as one of the causes of back pain and Meditation decreases stress by relaxing you over all.

Diet for back pain:

While making changes in diet to focus on back pain we need to focus on including foods that include following nutrients:

1.Calcium is essential for bone health and helps maintain the necessary level of bone mass throughout the lifespan, and especially in old age. Adequate calcium intake is particularly important to help prevent the development of osteoporosis, a disorder characterized by weak and brittle bones that can result in painful vertebral fractures in the spine.

2.Magnesium is a key mineral in the structure of the bone matrix and is also required for more than 300 biochemical reactions in the body. If blood magnesium levels drop, magnesium will be pulled from the bones. Magnesium deficiency is common and supplementation can assist in maintaining bone density and preventing back problems. This nutrient also helps in relaxing and contracting muscles, making it necessary for strengthening the muscles that support the spine.


Vitamin D3 helps the body absorb calcium, which is crucial for the development of strong and healthy bones. Without sufficient vitamin D, bones can become thin & brittle.

Vitamin K2 acts as a director for bone minerals, properly distributing calcium out of the soft tissues and depositing it into bone. It is critical for healthy bone metabolism.

The combination of vitamin K2 and calcium works to help bones in the spine and throughout the body stay strong and healthy. Vitamin K1 is the plant form of vitamin K, which is converted to vitamin K2 by healthy digestive bacteria.

Vitamin C is necessary for collagen formation, the substance that holds the body together, found in the bones, muscles, skin and tendons, and is an important part of the process that enables cells to form into tissue. It also functions as an antioxidant. Adequate vitamin C intake is vital for healing injured muscles, tendons, ligaments, and intervertebral discs, as well as for keeping the vertebrae strong.

4.Proteins are critical components of bone, although they can be easily overlooked with all the focus on minerals. Protein is a key building block for body structure, so daily consumption is critical for maintaining, healing, and repairing the bones, cartilage, and soft tissues.


A severe iron deficiency can result in anemia. Overall, iron is not a key nutrient generally associated with bone health, but does contribute to other systems that assist in bone development.


Acupressure is a gentle therapy that helps in pain relief through applying pressure on certain nerve points in the body. It involves the use of thumbs, fingers and elbows to apply consistent and just the right amount of pressure on these points.

Here are the important acupressure points to treat back pain.

  1. Lower Back Points: Located in a horizontal line at waist level. The exact location is between your 2nd and 3rd lumbar vertebrae (i.e., L 2 and L 3).
  2. Stomach Point: Located at a distance of two fingers or 1½ inches below your navel.
  3. Hand Point: Various acupressure points on the palm and hand can be stimulated to reduce back pain and relax the stiff muscles in your lower and upper back.
  4. Hip Bone Points: Lie exactly midway between the top of your hip bones and the base of your buttocks.
  5. Knee Points: Located on the backside of both your knees and can be used to treat knee and back pain.
  6. Foot Point: Located between the big toe and second toe (about 3 inches from the edge). Find a joint midway between the toes, where the two bones meet.
  7. Elbow Point: Located in the middle of your elbow crease. It is also helpful for relieving chronic lower back pain.

The above stated Asanas, Pranayams, Nutrients and Acupressure are supposed to be taken/done with expert personalized advice. A personalized guidance would take into consideration other health related aspects, heredity and many such issues.

For  further guidance or any query get in touch with me at or leave a message on 7741979179.

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