A strong spine equals to more vitality, increase in levels of energy, better flexibility and stability. However in almost every asana class I attend or teach I find some people with pain in the back.

Back pain is one of the most common reasons for missed work. Low back pain is the single leading cause of disability worldwide.

Experts estimate that as much as 80% of the population will experience a back problem at some time in their lives.

Most cases of back pain are mechanical or non-organic that means they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.

Good news is you don’t need to run and get surgery, if you do suffer from pain. Here are some pointers to get you back in shape – if your back is out of whack that is!

• Do your asana and yoga practice

• Avoid prolonged inactivity or bed rest.

• Warm up or stretch before exercising or physical activity

• Maintain proper posture.

• Wear comfortable, low-heeled shoes.

• Sleep on a mattress of medium firmness to minimise any curve in the spine.

• When lifting objects bend your knees, keep the object close to your body, and do not twist when lifting.

• Quit smoking. Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues.

Watch your diet and weight

In asana classes, always tell your instructor that you have a tender back and ask for modifications in practice.

If you still continue to have pain see a chiropractor or an osteopath.


Smart tips for smart phone/ computer users…

Place your desk top so the screen is about the same height as your face to release neck strain.

Reduce the “brightness” on the screen

Take frequent breaks if your work involves a lot of screen time

Roll your eyes and splash water on them when taking a break.

Clasp your hands behind you, use a strap or an old tie, look straight ahead – change sides after 10 seconds. Close your eyes and smile. Release and relax.Lift your chin up and smile – it’s not such a bad day! ( if your hands don’t connect don’t worry, use a strap, an old tie or a ribbon ) Goumukhasana to perk up.