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How to Yoga without any pain(Few advices)

How to Yoga without any pain


These words are often used interchangeably, but they have different meanings. According to the American Academy of Orthopaedic Surgeons, a sprain involves a ligament—the tough, fibrous, string-like tissue that attaches bone to bone.2 When a ligament is overstretched or torn, the joint can be destabilized, causing pain. Spinal joints that are out of kilter can press on nerves, causing sciatica. A sprain can be mild, moderate or severe, and sometimes it’s difficult to know if you have one. Indications to look for, besides pain, are bruising and swelling around the joint. In extreme cases, you may be aware of the wobble of an unstable joint.
A strain is an injury to tendons and/or muscles. Tendons attach muscles to bone. Overstretching of these tissues may also cause injuries that destabilize the spine. Strains and sprains can result from too much exertion, from lifting something heavy, from being overweight, taking a fall or a blow, even from a violent fit of coughing. People who jump in sports like basketball, or who engage in activities that twist or pull spinal muscles (sometimes to the point of tearing), can strain their backs. If that’s what has happened, you may experience muscle spasm, weakness, swelling, cramping and in extreme cases an inability to move.


When a muscle or a group of muscles in the back intensely contracts spontaneously and does not relax, you’ve got a spasm. Spasms often occur in muscles that are inflamed because of sports, pushing or pulling movements or sudden twists. Many back problems—arthritis, herniated disc and stenosis, to name a few—can contribute to the occurrence of a spasm. Postural problems, weak stomach muscles, weak or stiff muscles in the back and tight hamstrings are also common causes of spasm. Spasm is often underrated by the medical community: imaging studies are not conclusive, and blood tests seldom reveal a cause. But spasm is an unwelcome companion in many people’s lives, and yoga is a simple and effective remedy.

Prevention of Back Pain

Though back pain strikes about a quarter of all adults for at least a day in every three-month period, there are tools that can be used for prevention, according to the National Institutes of Health.3
I believe a person who follows a regular yoga practice is less likely to have back pain than someone who doesn’t, but as of this writing there are no large longitudinal studies that confirm this. What can be confirmed is that yoga increases strength, coordination, range of motion, reaction time, postural awareness and balance. It decreases anxiety. All of these benefits protect the back. Many of my patients who have back pain are afraid to exercise, afraid to move much at all. They’re not babies, but the pain makes them baby their backs. The immobility increases stiffness and weakness and delays healing. Don’t take to your bed if you have back pain. My advice is to rest if you need to, but also to move around a little, say about 40 percent of what you normally would do, and much more carefully—but do move, do stretch.

Prevention of Back Pain
Prevention of Back Pain

Standard Exercises for Simple Backache

The National Institutes of Health recommend four types of exercise for musculoskeletal backache, and I heartily endorse them. The first two, flexion and extension, involve stretching and occur in many yoga poses. Of course, physical yoga is all about stretching; it lengthens the muscles and soft tissues of the trunk, the legs, the arms and the neck, which can work wonders for those who are stiff and increases range of motion. Plus, it feels great. I recommend other movement too, including aerobic exercise, such as brisk walking, if you’re up to it, which whittles away at stiffness, fear and the depression that sometimes comes over people who have bad backs. Aerobic exercise is good for your heart and good for general well-being; I suggest 30 minutes, but you can break this down into segments, then build up to your goal. But please remember: low-impact exercise is the way to go if you have back pain. Running on pavement, tennis, squash and other field sports are not recommended. Don’t do impact aerobic exercise if you have significant back pain, and consult your doctor before doing any aerobics.
The exercises above are analogous to the aspirin you would take for a headache. It may help, or it may be useless. I repeat: until you have a diagnosis, you are treating symptoms and you must do so tentatively. This is just the first thing to do—first aid. Approach these exercises just as you might put calamine lotion on an itch before determining its cause. Sometimes the itch—or the back pain—will vanish, and there will be no need to go further.
Flexion: Flexion is the process of bending. Bending forward, even if it hurts a little, helps back pain by getting you moving. When you flex, you create space between the vertebrae in your back and feel relief because the nerves have more room and are not squeezed as much or at all. When you put yourself in flexion, you stretch your spine and the muscles around it, and also the muscles around your hips. A forward bend also puts your abdominal muscles to use, strengthening them. I am one of the majority of physicians who believes a strong core supports the spine and helps keep it healthy.
Caution: If you think you have a herniated or bulging disc, do not do forward bends, especially if they cause more pain. If you have osteoporosis, always lie on the floor when stretching your legs; never do it from a sitting or standing position because it could cause a fracture.
Extension: Backward bends, leg lifts or raising your trunk while lying on the floor on your stomach are some extension exercises. They have a way of helping to reduce sciatica or pain that radiates out from its source to other parts of the body. Arching your back often minimizes radiating or referred pain that is due to a herniated disc. Extension also widens some spaces between vertebrae and strengthens the muscles near the spine.
Caution: Extension exercises are generally contraindicated in spinal stenosis and spondylolisthesis, and helpful with herniated disc.


Change your shoes often.

Diagnose Yourself with Yoga

The suggestions below are not intended to substitute for a doctor’s diagnosis and treatment. If your symptoms persist for more than two weeks, I suggest going to a rehabilitative medicine practitioner or to an orthopedist, neurologist or rheumatologist who can give you a definite diagnosis. In many cases, however, it is possible to get at least an idea of what’s wrong by doing some yoga on your own. Again, I emphasize the importance of being careful. Be tentative. Don’t push too much. I have developed these tests by trial and error, over years, and with the help of countless patients who have generously allowed me to try out my ideas while treating them.
•If forward bends help, you may have spinal stenosis; if flexion hurts, it suggests herniated disc or sacroiliac joint derangement. Exceptions: In a small number of cases, if the herniated disc is central—that is, in the middle of the spinal canal—or is broken off from the main disc mass, forward bends help and back bends hurt.
•If twists to one side help, and twists to the other side hurt, it suggests a herniated disc on the side to which turning is more painful.
•If back bends help, it suggests a bulging or herniated disc; if they hurt, your problem is more likely to be spinal stenosis or spondylolisthesis. But—and this may seem complicated—if the stenosis is due to a disc that is bulging into the spinal canal itself or a loose fragment, back bends hurt and forward bends may help. This occurs about 5 percent of the time, in my experience. That may not sound like a significant number, but if you are one of the 5 percent it is important. Be careful; don’t push. It you feel worse, stop and try the opposite.

wrong yoga pose
Wrong Yoga poses

Nearly invariable motor and sensory functions of lumbar spinal nerve roots are an invaluable guide for locating the causes of paraesthesias, numbness, pain and weakness.
Since we are all hardwired identically (with very rare exceptions), the body itself is a virtual map of injuries. Nerve fibers from each level of the spine activate the same muscles in all of us, and weakness or lost reflexes in those muscles indicate the level of the problem quite precisely. For example, if you have weakness walking on your heels, it’s the anterior tibialis that is weak, and the problem is at L4 (see chart on page 20). If your Achilles tendon reflex is robust on the right and absent on the left, most likely the problem is at the left L5 or S1, as the chart indicates. Numbness, paraesthesias and/or patches of pain in the front of the thigh? That will be L3.
Other Simple Diagnostic Maneuvers.


Spasm may occur anywhere: in the calf, in the quadriceps, in the large or small muscles of the back. The best way to assess this is to compare the tightness and tenderness of the muscle on the painful side with the same muscle on the opposite side. When you stretch a muscle in spasm, two things happen: at first, it hurts even more, but as you keep stretching, the pain almost invariably subsides below the level it was at when you started stretching. This is due to what might be called an engineering defect: muscles need supplies and services when they are working, but when they’re working they contract, actually narrowing the capillaries that bring the blood which supplies oxygen, glucose and proteins to the muscle and carries away the toxic products of muscle metabolism. Usually the body handles this dilemma by alternating which little muscle fibers are active, a cerebellar process called rate coding. But in spasm all the fibers are active at once, and as the capillaries supply less blood, toxic substances such as lactic acid build up and irritate the muscle fibers, causing them to contract more tightly. The direct effect of this is to narrow the capillaries even further, reducing the blood supply even more—and we’re off on a vicious and painful cycle. Stretching the muscle reverses all this, although at first you must overcome the force of the contracted muscle, which may not be an easy matter.
Feel the place where the problem seems to be, or get someone to lend a hand if you can’t reach it yourself. The muscle will feel harder on the painful side than on the other side, and the hardness will follow the outline of the muscle. When pressed, a muscle in spasm hurts more, with a steady soreness. Pure spasm has none of the numbness or tingling associated with neurological problems. The only trick is to know your anatomy well enough to know which muscle is hurting, and how to stretch it.


Lie on your back with a belt at hand. Loop the belt around the arch of one foot, straighten the knee and raise it as high as makes sense for you. Then do the same with the other leg. If it just hurts behind your knees, that’s normal, but if it hurts in the back, your problem is probably neurological and most likely at L4 or L5. This test, called the straight leg raise, is an even stronger indicator if raising the right leg causes left-side back pain (the contralateral straight leg raise).



Place a towel on a sturdy table and lie on top of it on your back. Cautiously sidle over to one edge, going far enough so your entire right buttock and leg are off the table. To avoid falling off—a genuine possibility—grasp the opposite edge of the table with your left hand. Now let your right leg slowly drop down toward the floor. If you feel pain in the small of your back or down in the sacroiliac joint(s) below the waist, above the tailbone and an inch or two to either side of the lowest part of the spine, it’s a significant indication of sacroiliac joint derangement, though not an incontrovertible one. Be sure to test the opposite side to see which side feels more painful.
If there is numbness or weakness or tingling, then the problem is not sacroiliac joint derangement. It is very likely neurological.