Care for Lower Back Pain
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Lower back pain is a very common complaint that is caused by a varying number of underlying problems. It usually first occurs during twisting, lifting or forward bend-ing. The possible causes range from muscle or soft tissue strain, skeletal issues, stress, poor posture, poor physical condition, pregnancy, inflammation, weight issues and smoking. Typically it is aggravated by certain movements, postures, sitting or standing. Other problems that com-monly occur with chronic lower back pain are sleep prob-lems, depression and anxiety.
Correct use of the multifidus muscles that run up and down the spine is recommended as these are responsible for stabilizing the spine. Having strong abdominal muscles is also very important to support the lower back.
STEPS TO BE FOLLOWED
- DURVAASA ASANA
- NADEE SHUDDHI KUMBHAКА
- NAAGA KUMBHAКА
- PRAKRITHI KUMBHAКА
- KRITTI SHRESHTA KUMBHAKA
1. DURVAASA ASANA YOGAASANA MAALAA SACITRA, VERSE: 87
डाई जांघ परिकरि जीमणौ पग डाई पाषती आणि।
फणा दोउ धरति टेकी बारला गुल्फ कुला की बारिली कानी लगावै।
डावा हाथकी आगुल्या की बीचली स्यांधि स्यू।
जीमणा हाथकी आगुल्या का अंग्र लगावै।
ऊपरा थली सुधा हाथ राखै हथेली की बारली कोर मेड्ड्र उर्द्ध लगावै।
द्रिष्ट्रि त्रिकुटी आसण कौगुण गरमी आदिदि रोग जाय सीतल रहै।
Daayee Jaangha Parikari Jeemanau Paga Daayee Paashati
Aani |
Phanaa Dovu Dharathi Tekee Baarala Gulpha Kulaa Kee
Baarilee Kanee Lagaavai |
Daavaa Haathakee Aagulyaa Kee Beechali Syandhi Syoo |
Jeemanaa Haathakee Aagulyaa Kaa Angra Lagaavai |
Ooparaa Thalee Sudhaa Haatha Raashai Hathelee Kee
Baaralee Kora Medra Urddha Lagaavai |
Drishti Thrikutee Aasana Kauguna Garami Aadhidhi Roga
Jaaya Seethala Rahai ||87||
(See Figure 3 p.65)
TRANSLATION-cum-TECHNIQUE
- Stay on the floor
- Bend your right knee and place the right leg on the left side hip
- Bend the left knee and place the left foot on the above the right thigh so that the left foot is placed near the right side hip
- Touch the right hand finger tips with the middle joints of left fingers
- Place the hands on the genitals
- Fix the gaze at the eye brow center
- Remain in this position for 30 seconds
2. IN DURVAASA ASANA, NEXT
NADEE SHUDDHI KUMBHAKA
KUMBHAKA PADDHATI, VERSE: 114 & 115
एकयापूर्य परया रेचनाद्धंसचिन्तनात्।
यथाशक्त्या निरुध्याथ पूर्वं रेचितया पुनः ॥
एवं नाड्योर्विभेदेन चतुःकालेषु विंशतिः।
कुम्भकान् यदि कुर्वीत नाडीशुद्ध्याख्यकुम्भकः॥
Ekayaapoorya Parayaa Rechanaaddhamsachinthanaath |
Yathaa-Shakthyaa Nirudhyaatha Poorya Rechithayaa
Punaha ||114||
Evam Naadyor-Vibhedena Chathuh-Kaaleshu Vimshathihi |
Kumbhakaan Yadhi Kurveetha Naadee-
Shuddhyaakhya-Kumbhakaha ||115||
TRANSLATION
One should inhale through one nostril and exhale through the other nostril after retention of the breath judiciously and again inhale through the nostril through which it was exhaled, contemplating on mantra 'hamsa'.
If this is practiced with alternation of nostrils with twenty kumbhaks for four times a day, it is called Nadee shuddhi Kumbhaka.
TECHNIQUE
- Inhale through the left nostril. Contemplate on mantra 'sam'.
- Hold the breath as long as you can judiciously
- Exhale through the right nostril. Contemplate on mantra 'ham'.
- Again inhale through the right nostril. Contemplate on mantra 'sam'
- Exhale through the left nostril. Contemplate on mantra 'ham'
- Practice this for twenty kumbhaks for four times a day
3. IN DURVAASA ASANA, NEXT
NAAGA KUMBHAKA
KUMBHAKA PADDHATHI, VERSES: 77 & 78
ओदनग्रासवद्वायुं कण्ठेनापूरयेच्छनैः ।
तं रोधयेद्यथाकालं बध्वा जालन्धरं दृढम् ॥
कण्ठेन रेचनं कुर्यात् नागकुम्भः शिवोदितः ।
क्षुधां जयेत् पिपासां च फलमस्य समीरितम् ॥
Odhana-Graasavath-Vaayum Kantena-Aapoorayeth Sha-
naihi |
Tham RodhayethYathaa-Kaalam Badhvaa Jaalandharam
Dhrudam ||77||
Kantena Rechanam Kuryaath NaagaKumbhaha Shivoditha-
ha |
Kshudhaam Jayeth Pipaasaam Cha Phalamasya
Sameeritham || 78 ||
TRANSLATION
One should fill the air slowly into the throat like swallowing a morsel of rice and should retain it for maximum possible time, with firm application of Jaalandhara Bandha and then should exhale it from the throat. This is Naaga kumbhaka explained by Shiva. By this practice one is able to win over hunger and thirst.
TECHNIQUE
- Swallow air very slowly and let the air go little by little like eating rice morsel by morsel.
- Once you are full, immediately contract the throat, and place the chin on the chest
- Hold the breath in this posture as long as possible
- Then release the lock and exhale slowly from the throat
- Do this 21 times
4. IN DURVAASA ASANA, NEXT
PRAKRITHI KUMBHAKA
KUMBHAKA PADDHATHI, VERSE: 70
वान्वितेनाशुगं कर्षन् कुर्वन्तूच्चतरं स्वनम् ।
धारयेच्चेदुदानस्य प्रकृतिः कुम्भकः स्मृतः ॥
Vaanvithena-Aashugam Karshan Kurvanthoochcha'tharam Svanam | DhaarayethCheth Udhaanasya Prakruthi:Kumbhaka: Smruthaha || 70 ||
TRANSLATION
One should suck in air quickly with a loud sound of the bija mantra "VA" and retain the breath. This is called Prakrithi Kumbhaka.
TECHNIQUE
- As you chant the bija mantra "VA" loudly, suck in air quickly.
- After you are full, hold the breath
- Then slowly exhale normally
- Do this 21 times
P.S: If you have Hypertension, Hernia or if you are Pregnant do not hold the breath
5. IN DURVAASA ASANA, NEXT
KRITTI SHRESHTA KUMBHAKA
KUMBHAKA PADDHATI, VERSE: 69
नो यां चाकर्षयेत् वायुं बलात् हृत्स्थानमानयेत्।
उत्कृष्योत्कृष्य हृत्स्थानात् कण्ठतालौ पद्मन्नद्द्वोन्तरे ॥
मूर्द्धान्तं चेद्गतायातकृत्तिश्रेष्ठाख्यकुम्भकः ॥
NobhyaamChaakarshayethVaayum BalaathHruth-Sthaana-
maanayeth |
UthkrushyothkrushyaHruth-Sthaanaath Kanta-ThaalauBhru-
vo'nthare ||
MoordhnaanthamChethGathaayaatha--Krutti-
Shreshtaakhya-Kumbhakaha ||69||
TRANSLATION
One should inhale the air through both the nostrils forcibly and take it to the heart and from there bring the air up to the throat, palate, eye brow center, and top of the head and retain the air there. This is known as Kritti Shreshta Kumbhaka.
TECHNIQUE
- Inhale air forcibly through both the nostrils and bring to the heart region
- As you are holding push up the air up the throat, palate, eye brow center, and top of the head one by one and retain the air at top of the head.
- Exhale when you cannot hold any more
- Do this 21 times
END OF KRIYA