Back Pain due to train travel.

Do: May do Skandha Chakra, Marjariasana, Tadasana, Urdhwahastotanasana and few simple twisting lying down on back. For relaxation Makarasana, Mastyakridasana or Niralambasana shall be taken. Deep & rhythmic breathing in above mentioned relaxation postures shall help find some relaxation to back muscles. Nadishodhan Pranayama after practice to be done.

Avoid: Jerky movements, lifting heavy object, sudden bending/turning/walking etc.

Practices to be done if the pain is not too much else consult a doctor.

· Seats in cars, trains, planes etc. often don’t provide the right support for lower back and neck. Don’t forget to carry a lumbar support pillow that you are most comfortable with.

· Place your feet firmly on a solid surface while travelling. If your feet are not supported, additional stress is transferred to your lower back.

· Sitting for prolonged periods adds strain and poor posture puts even more stress on your spine. Make sure that your back is aligned against the back of your seat in a sitting position and that your head rest is supporting the middle of your head.

· Sitting in one position for extended period of time stiffens the back muscles. Get up and stretch and move around every 20-30 minutes.

· If back pain occurs while travelling, one of the fastest ways to get relief is applying a cold pack.

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