Q.Explain the causes of back pain. Describe the procedure, benefits and contraindications of any two asanas used to relieve back pain.

Back pain is commonly divided into acute back pain — lasting a few days to a few weeks, usually caused by trauma, arthritis, a sports injury, or a sudden jerk such as in a car accident — and chronic back pain, which persists for more than three months, is often progressive, and can be hard to trace to a single cause; it is one of the most common causes of job-related disability and missed work. Two syllabus asanas used to relieve it are Bhujangasana and Salabhasana.

Bhujangasana (Cobra Pose): Lie prone, fold the hands under the shoulders (thumbs under the armpits), chin on the ground; inhale and raise the thorax only up to the navel (the navel stays grounded), then exhale and lower slowly. It tones the spinal and back nerves and improves spinal suppleness, but the chapter's own contraindications specifically flag severe spinal back problems — so it helps milder back stiffness, not an acute severe injury. Also avoid it with neck spondylitis, stomach ulcers, or pregnancy. …

Causes of Back Pain

Low back pain is the most common cause of job-related disability and a leading cause of missed work. It falls into two broad types:

• Acute low back pain lasts a few days to a few weeks and is usually mechanical in origin — caused by trauma, arthritis, a sports injury, or a sudden jerk such as in a car accident.
• Chronic back pain persists for more than three months. It is often progressive, and its exact cause can be hard to pin down; it carries a major social and financial burden through impaired quality of life, lost productivity and high healthcare cost.

Alongside these mechanical causes, prolonged poor posture, a weak or sedentary lifestyle, and excess body weight all add ongoing strain to the spine and its supporting muscles.

Bhujangasana (Cobra Pose)

Procedure: Lie prone with the legs extended and feet together. Fold the hands under the shoulders, thumbs under the armpits, chin resting on the ground. Inhale and raise the thorax upward — only as far as the navel; the navel itself must stay on the ground, not lift — breathing deeply throughout. Exhale and lower the torso back down slowly, in sequence.

Benefits: Bhujangasana tones the spinal, back and neck nerves and improves blood circulation and spinal suppleness. It tones the lower-abdominal muscles, aiding digestion, and helps relieve general back stiffness.

Contraindications: The chapter's own contraindications specifically flag severe spinal back problems — so Bhujangasana suits milder stiffness rather than an acute, severe injury. It should also be avoided with neck problems/spondylitis, stomach ulcers, and pregnancy.

Salabhasana (Locust Pose)

Procedure: Preparatory poses include Paschimottanasana and Bhujangasana. Lie prone in Makarasana, feet together, chin on the floor, arms by the sides (palms facing up, or tucked under the thighs for support). Inhale and raise both legs together, keeping the knees straight, to about 40 degrees off the floor, with the body balanced on the upper abdomen, chest and chin. Exhale and lower the legs slowly back into Makarasana. …