Back off back pain!

Back pain is our most common medical complaint. Strengthen your back with these easy moves.


Ustrasana (Camel pose)
Sit on your knees, keeping a little distance between them. Lean back to catch hold of your right heel with your right hand and your left heel with your left hand. Push your stomach forward, drop the head and arch back as far as you can. Hold for as long as you can and breathe normally. Slowly release one hand, then the other and come back to the starting position.

Bhujangasana (Cobra pose)
Lie on your stomach, with your legs straight and arms by your side. Place your palms by your chest while keeping your elbows tucked in. Inhale and raise your upper body till your navel. Straighten your arms, raise your torso as shown, tuck your toes in and look up. Hold this position for 10 to 30 seconds, breathing normally. Slowly resume start position and repeat.

Shalabhasana-1 (Locust pose)
Lie on your stomach with your chin on the floor and palms under your thighs. Inhale and raise your right leg as high as is possible. Don’t strain yourself. Hold for 10 to 30 seconds. Exhale and bring your leg down. Repeat this move with your left leg.

Shalabhasana-2 (Locust pose)
Lie on your stomach, with your legs straight, feet together and your soles facing up. Interlock your fingers behind your back. Inhale and pull your arms back, raising your head and torso. Hold this position while breathing normally. Exhale as you come back to the starting position.

Shalabhasana-3 (Locust pose)
Lie on your stomach, legs straight and your arms stretched forward. Inhale and raise one leg and your opposite arm at same time. Keep your shoulder in line with your ear. Your raised leg should be in line with your body. Hold for 10 to 30 seconds, then exhale and lower your arm and leg. Repeat this move with the other side.

And relax
Undress your troubles
Change your clothes as soon as you get home from work. It can be a powerful tool in helping you unwind. “Ditching your work treads helps you shift from the manager to the one who just wants to chill out,” says psychologist James Amirkhan.