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Lower back problem, rectified after homeotherapy. Suggest yoga techniques to strengthen lower back

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Answered by

Naturopathy & Yoga Specialist
Practicing since : 2005
Answered : 61 Questions
I have lower back problem (Slip disc - L4 & L 5 ligments), now it has been rectified to XXXXXXX extent after taking Homieo and natural therapy medicines.

Now, I would request you to suggest me some yoga techniques to strengthen my Lower back, thigh, ham string, and calf musles to maintain the strengthen my back.

Thanks in Advance.
M: 0000
Posted Tue, 22 May 2012 in Yoga
Answered by Dr. Sneha 24 hours later
Dear Health care Magic User,

Thanks for posting a query.

It’s indeed good to know that you have opted for yoga for strengthening your back. Yoga offers lot of beneficial postural treatments for strengthening and stretching your back muscles.
I would like to know how long have you been suffering from this problem and what has been the overall course of illness. I would also like to know on which side the disc is bulging as such. This is important as if there is an anterior disc bulging/prolapse, the forward bending asanas would be aggravating the pain and the disease.
In the beginning, I would like to recommend a basic yoga strengthening and stretching program,. Hence if moving your spine (bending forward/backward/sideward) does not increase your pain/other symptoms, you may be recommended the following treatment.
Stretching Program:
1. Ek pada pavanamuktasan- Lying on the back, bring one knee to chest. Hold for 20 minutes and release. Repeat the other side.
2. Dwipada pavanamuktasan- Lying on the back, bring both knees to chest. Hold for 20 minutes and release. Breathe normally during the posture
3. Ardha padahastansan: Standing with leg apart, inhale, as you exhale, start to bend forward, start as you are just parallel to the ground.
4. Ardha kati chakrasan: Standing with legs a feet apart, inhale take your right hand up, exhale bend to your left side Repeat the other side.
5. Shashankasan: SItting on your heels, inhale take hands upwards, exhale bend forward to touch your forehead on the ground.
6. Ek pada Shalabhasan: Lying on your abdomen, inhale , as you exhale, lift one leg, until thigh hold for 10 and release. Repeat.
7. Dwipada Shalabhasan: Lying on your abdomen, inhale , as you exhale, lift both legs , hold for 10 and release.
8. Bhujangasan: Place hands next to your chest, as you inhale, lift your chest without pressure on hands. Breathe comfortably. Hold for 10. Release.

Strengthening Program:
To be done under supervision of a doctor/ yoga therapy master. Programme should be gradually increased to repetitions and intensity.
1. Purna Bhujangasana
2. Uttida padasana
3. Naukasana
4. Navasana
5. Dhanurasana
6. Tokonasana
7. Halasana
8. Ardha matsyendrasana are recommended.

Note: Back Yoga (strengthening) should be done after a hot shower. If there is pain, mild hot water fomentation to the back for 20 minutes will help.
Back Stretching yoga should be done early morning, before you begin your day (preferably on your bed) to prepare your muscles for action. Also do not sleep on irregular/thick mattresses. Cotton mattresses are preferred over Coir/fiber ones .
Postural correction is important for maintaining a healthy back.
At work, please take frequent breaks and practice joint stretching exercises between work if you have a sedentary job.
Lifting heavy weights is not good for the spine. This preferably needs to be avoided.

Thanks and Regards
Sama Wellness Clinic
Above answer was peer-reviewed by
Follow-up: Lower back problem, rectified after homeotherapy. Suggest yoga techniques to strengthen lower back 30 minutes later
Thanks XXXXXXX for your very detailed step by step answer to my query.

Well, the questions what you have asked to know about my chronic back problem to give better solution, I would prefer if possible for you to talk on telephone, instead of writing here as it would be very lengthy.

I would be giving my phone number right here you can call me else you can give your contact details for me to contact you, in that case it would be great if you can tell your preffered time.

My contact number: 0000 ( preffered time: Morning 10.00 Am to 8.00 Pm, 7 days)

Best Regards,
Answered by Dr. Sneha 30 hours later

Thanks for writing back.

Given the circumstances, I would suggest that in person consultation would be the best way out for us. This will not only help me assess your problem well but will also help me guide you better. This will also allow me to show you the various asanas involved.

Please find the detailed address of my clinic below:
Sama wellness clinic
79, 14th Cross, 20th Main, II Phase J.P.Nagar, Bangalore

Hope this helps.
Above answer was peer-reviewed by
Follow-up: Lower back problem, rectified after homeotherapy. Suggest yoga techniques to strengthen lower back 12 hours later
Oh thank you very much Dr XXXXXXX Its good that you are too from BLR. Well can you give me any landmark and or your contact details so that I can call fix appointment and come, else pl pass on my mob no to your concern dept to book the appoint for me and do the needful. Thanks.

Best Regards,
Answered by Dr. Sneha 4 hours later
Please call 0000 for appointments. We can guide you accordingly then.

Above answer was peer-reviewed by
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