Aching Back & Neck ?

As I write this blog, we all are going through a contrywide lockdown on account of COVID19 pandemic.

For the sake of social distance & prevention, our house helpers are no more available and working for us. Leading to more manual  work which we are not used to doing!

Many of us are working from homes and because of non availability of suitable desks & chairs , we suffer from back & neck pains.

Its not suitable or wiser to pop a pain med each time. So here are some tips & yogaasans to relieve pain & stiffness in your spine.

1. Try to use your dining table & chairs for office work. It keeps your back straight and feet at correct level.
2. Use a laptop table if you sit on bed or sofa for work. With back supported ofcourse.
3. Practice dropping your shoulders while doing any kind of work. Even while working on a computer mouse , we tend to clench the neck & shoulder muscles.
4. Once you notice discomfort, stiffness or pain in any part. Try to observe the movements  of that part closely & make sure you move slowly , stretch those muscle group to reduce stiffness,
5. While getting up from bed in morning or after sleep, stretch your arms & legs, rotate the smaller joints like write, ankle, elbow , then rotate bigger joints like shoulder & hip  . This takes few minutes only but benefits are huge . This kind of stretching reduces tension on are muscles attached to your spine.
6. Try to have a healthy amount of sleep. Lack of sleep causes muscle tension especially around neck & jaw.  Jaw clenching and pain is common during period of stress & sleep deprivation.
7. Be active on a regular basis. Things like home cleaning , gardening are good for spine .
8. If you have severe or persistent symptoms, your need medical help..mainly investigations for diagnosis, medications & physiotherapy

Here are some easy yogaasans that most people can do comfortably and relieve their back & neck of tension and at the same time strengthen the spine as well.

1. TAADASAN or the TREE POSE
2. SARPAASAN or the SNAKE POSE
3. BHUJANG AASAN or the COBRA POSE
4. GOMUKHAASAN or the COW POSE
5. MARJARAASAN or the CAT POST
6. BADHKONAASAN or the BUTTERFLY POSE
7. SETUBANDHAASAN or the BRIDGEPOSE ( needs some guidance )
8. DHANURAASAN or the BOWPOSE
9. UTKATAASAN or the CHAIRPOSE
10. MATSAYAASAN or the FISH POSE ( needs some guidance )
11. SHAVAASAN or the CORPSE POSE

Some of these may required guidance and tips during first few times. But they are doable with little or no help.

Feel free to take help from youtube but make sure you do not over do on day 1.

Patience & practice is the key here.

For those who have trouble doing, do not hesitate to take help from a teacher. Especially if you have had an injury in past , do take guidance .

 

HOMEOAPATHY FOR SPINE ISSUES-

In our day to day practice we see a number of cases of back , neck, jaw pains, cervical & lumber spondylosis and more.

Based on history , investigations & symptoms we prescribe meds which are helpful in replacing pain meds & healing as well!

Hope you find these useful !