The spine is made of 33 individual bones stacked one on top of the other. This spinal column provides the main support for your body, allowing you to stand upright, bend, and twist while protecting the spinal cord from injury. Strong muscles and bones, flexible tendons and ligaments, and sensitive nerves contribute to a healthy spine. Yet, any of these structures affected by strain/ pressure, injury can cause pain.
When viewed from the side, an adult spine has a natural S-shaped curve. The neck (cervical) and low back (lumbar) regions have a slight concave curve, and the thoracic and sacral regions have a gentle convex curve (Fig. 1). The curves work like a coiled spring to absorb shock, maintain balance, and allow a range of motion throughout the spinal column.
- The spine has an S-shape; strong muscles keep our spine in alignment.
The abdominal and back muscles maintain the spine’s natural curves. Good posture involves training your body to stand, walk, sit, and lie so that the least amount of pressure/ strain is placed on the spine during movement. Excess body weight, weak muscles, and other forces can pull at the spine’s alignment:
- An abnormal curve of the lumbar spine is lordosis, also called swayback.
- An abnormal curve of the thoracic spine is kyphosis, also called hunchback.
- An abnormal curve from side to side is called scoliosis.
Posture is the position that helps our body to stand against gravity. Standing position, sitting position, lying position.
Proper Posture Requirements:
First, we need to work on well muscle flexibility, need to work on motion in the joint, strong postural muscles, balance muscles on both sides of the spine.
We all have to put our awareness on body posture how we are standing and sitting, walking. Now we just need to learn how to cure our spine pain.
A- If someone has upper back problems like kyphosis or hunchback which we call upper body cross syndrome: Upper crossed syndrome (UCS) occurs when the muscles in the neck, shoulders, and chest become deformed, usually as a result of poor posture.
Those people who do not have awareness of sitting posture get upper body cross syndrome.
How to Cure Kyphosis/ hunch Back:
1-We can do asana to help our back: As you can see in the picture we have two blocks which we have used in ‘T’ shape one block we placed underneath the thoracic and one block placed underneath the head.
2- Sit down into Vajrayana ( thunderbolt pose) and open the chest by taking your hand behind the back and interlock the fingers.
3- Cow pose into this position just work on the length of the spine.
B- Lower back pain/ lower body cross syndrome:
Lower Cross Syndrome or LCS, is a neuromuscular condition in which there are tight and weak muscles. The involved tight muscles are the thoracolumbar extensors and hip flexors, while the weak muscles are the abdominals and gluteus maximus. The term ‘Lower Cross Syndrome’ stems from the muscular dysfunction that is in the lower portion of the body.
How To Cure Lower Back Pain: Those people who’s suffering from lower back pain need to understand what type of pain are they having on their lower back. According to human anatomy, we get a few types of lower back pain.
1: Lower back pain can come through compression on the spinal disc, which means when people don’t use the core/ belly muscle which’s we call “Rectus Abdominis” they can get pressure on their spine. Which we call “lordosis”.
How to Cure:
We can cure compression of the lower back by doing yoga postures which help to length the spine and the posture which we use posterior tilt where we lift our front pelvis bone towards belly which help our spine to realise the compression.
- Half bridge pose
- Pawanmuktasana ( gasse realising pose)
- Balasana ( child pose)
- Adho mukha svanasana.
These positions will help everyone to realise the pressure of from the spine.
1: Sometimes when we force too much or if we lift too much weight and performing wrong alignment asana which can give us slip disc, in this condition we get pain on the lower back. Regarding this, you can also talk with doctors.
How to Cure:
We can help ourselves by performing some asana which can help you the easy and simple way and you can see the results by doing every day in between 3 to 4 weeks
- Bhujangasana ( Cobra pose)
- Salabhasana ( locust pose)
- Makrasana ( crocodile pose)
These asanas can help you to cure your slip disc.
Note: during the positions we just need to pay attention to the lengthening of the spine doesn’t matter what asana we are performing our spine needs proper length and mobility and muscle strength to support the entire body. Do the right position to get the alignment of the body.