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What are the causes of back pain? Explain the procedures, benefits and contra-indications of two asanas recommended to cure back pain.

Answer:

Causes of Back Pain: The human back is composed of a complex structure of muscles, ligaments, tendons, disks and bones. Problem with any of these components can lead to back pain. The most common causes of back pain are strained muscles, strained ligaments and a muscle spasm which arises due to:

(i) Incorrect body posture

(ii) Lifting something that is too heavy

Back pain can be reduced by regular excercise, correcting the posture and doing proper asanas like Tadasana and Bhujangasana.

Tadasana: Tadasana is an asana in which the posture appears like standing in the form or shape of a mountain.

Procedure: Stand erect and place your thighs, slightly apart, with your hands hanging alongside your body. Strengthen the inner arches of inner ankles as you lift them. Look slightly upward. Now breathe in and stretch your shoulders, arms and chest upwards. Raise your heels, making sure that your body is on your toes. Hold the pose for a few seconds. Then exhale and release.

Benefits: (i) It is helpful in developing physical and mental balance, (ii) It improves body posture.

Contra-indication: It is best to avoid this pose if someone is having problems like severe migraine, insomnia or low blood pressure.

Bhujangasana: Bhujangasana is a basic Hatha pose that strengthen the entire shoulder and upper back.

Procedure: Lie flat on your stomach. Place your hands on the side and ensure that toes touch each other. Then move your hands to the front, placing your body?s weight on your palms. Inhale and raise your head and trunk. Press your hips, thighs and feet to the floor. Hold the asana for 15 to 30 seconds then release the pose by slowly bringing your hands back to the sides.

Benefits: (i) It makes spine stronger and more flexible.

(ii) It gives lungs, shoulder, chest and abdomen a good stretch.

Contra-indication: People should avoid this asana if they suffer from problems like hernia and back injuries. Pregnant women should not perform this pose in any case.