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Tushar Kapila's Blog on Tripod
Tuesday, 1 January 2002
back pain relief

Wanted to share... the most effective strech that I have found to help my back pain go away ... yes am 99% fine! I had
level one (of four) lower back pain that plaqued me for 7 months. Made me miss 10 days of work in '04 and 05.

lie on ground , face down

ligthly clasp your hands near your lower back

Warm up

raise your chin and shoulders off the ground , slowly lower, repeat 6-7 times at least

after that .... raise your feet and knees of the ground, slowly lower, repeat 6-7 times at least


raise your body off the ground , turn one side

eyes looking up.

count slow to 10

come back down, repeat the other side.

Lie on your back, slowly curl your legs up to your, raise your chin to touch OR if u cant go as near to your knees.

Other streches - yoga bow posture , basic back arch, with Swiss ball..

Cool down same as warm up  Do 2.

The things that helped me besides streching are:

good attitude.

10 mins of prayer and spiritual reading every other day. No I do not go to any Guru. Just at home/ on the road , gym or where ever I get the time.

worry less. Planning and time management help

including 5 minutes of humor everyday { comics, friends with a nice sense of hunor (thank-you folks.) Include 10 mins of fun in your life

exercise every day 15 minutes of streching + 40 minutes of either swimming, walking, aerobics or slow jogging. (Plan for change time. Wear good shoes.)

sleeping on a flat bed. No mattress. I removed the mattress and put a "chattai" on my bed.

for upto 15 days had til oil (sessame / gingerly oil, get the good quality one approximate Rs. 50 for a kilo). (Directions: put a table spoon, raw, on your rice, toast, roti and eat with your vegtables/ gravy)

Got Ayurvedic massage for 10 days and following the diet and medicine plan they gave for 50 days. It helped a lot. With a combination of the exercise, stretches, physiotherapy for 2 weeks, sesame oil , AND the management and fun elements.

Back place i went to is


1st floor, 966, 12 Main



if u come from Koramangla need to take a left at the 12th Main-100 Foot road junction.

Phone - 98458 75625 Ramesh Kumar. This is my recommendation. No gurantees by me!

They told me if u have the patience u just need to take the medicines and u will be ok in a few months. If u follow to the letter.

Consulation : Rs 100 + medicines Rs 400 ( can be bought from ANY ayurvedic shop)

For a fast track path u need the massage as well. that was (Rs 500 + oil Rs 50) a day x 20 days

Number of days varies. Do what they say.

Go to the water / tea fountain every 1.5 hours. Dont sit for long

Go on buy a good pair of shoes ( I recommend Reebok or Nike, and two , good non branded track pants , a couple of T shirts , socks .... get into fitness. Thing to do this weekend.

To the GE-JFWTC gym & folks and other people at IMI Bangalore - Prem, et al :

Thank you much.

~ * what has also helped me last few days is 3/4 of a tea spoon full of gingerly oil added to my rice / roti on the table and eaten along with the rest of curry/vegetables  - pain relief

gingerly oil is "til" - sesame seed oil

Tushar Kapila yahoo: tushar.kapila msn:
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Google Enter your search terms Submit search form

 ~* a good search page that allows you to search within any website uses google wrks best in Internet explorer and opera   
~ * Great applications for your mobile/ cell phones
~ * free ware windows minute alarm, helps with back ache rememebr when to strech/ stand or other reminder - make that imp call on time windows utils freeware
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Posted by ksoft7 at 1:00 AM EST
Updated: Saturday, 15 September 2007 4:05 AM EDT

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