I am suffering from severe back pain due to muscle tightness in legs and calf muscles. Pain in shoulders as well.

Question

Hello.
Maintain a right standing and sitting posture, keep your back always straight (even while sitting or standing), avoid carrying weight on back. Hold or carry weight divided equally in both the hands or shoulders (to avoid over straining on one particular hand or shoulder).
Always select a chair with proper back support and hand-rest.
(Excessive sitting or standing is to be avoided as well don?t carry much weight on shoulders).
Apart from these, stress could be the major cause of pains!
Exercise:
Practice Shavasana or Corpse Pose as it looks like a dead body. If practiced correctly and with full efforts, can relax every body part, relaxing not only the body but also the mind: Spread the legs one to two feet apart, the toes are turned outwards, the heels facing each other, a comfortable distance apart. Bring the arms a little away from the body, palms turned upward. Relax the neck and allow it to turn to the side if it is more comfortable.
Close the eyes and focus the attention on the body, breathing normally.
Begin focusing each body part and relaxing it, then moving on. Keep the mind focused on relaxation, the breath should be normal. Relax the whole body.
(The mind and body are deeply connected. If the mind is occupied by thoughts and worries then the shavasana will be unsuccessful. Therefore one has to acquire the stability of the mind along with the stability of the body.)
(also keep doing physiotherapy simultaneously which relieves your muscular stiffness and pain).

Sucharitra Picasso · Accepted Answer

Hello.
Maintain a right standing and sitting posture, keep your back always straight (even while sitting or standing), avoid carrying weight on back. Hold or carry weight divided equally in both the hands or shoulders (to avoid over straining on one particular hand or shoulder).
Always select a chair with proper back support and hand-rest.
(Excessive sitting or standing is to be avoided as well don?t carry much weight on shoulders).
Apart from these, stress could be the major cause of pains!
Exercise:
Practice Shavasana or Corpse Pose as it looks like a dead body. If practiced correctly and with full efforts, can relax every body part, relaxing not only the body but also the mind: Spread the legs one to two feet apart, the toes are turned outwards, the heels facing each other, a comfortable distance apart. Bring the arms a little away from the body, palms turned upward. Relax the neck and allow it to turn to the side if it is more comfortable.
Close the eyes and focus the attention on the body, breathing normally.
Begin focusing each body part and relaxing it, then moving on. Keep the mind focused on relaxation, the breath should be normal. Relax the whole body.
(The mind and body are deeply connected. If the mind is occupied by thoughts and worries then the shavasana will be unsuccessful. Therefore one has to acquire the stability of the mind along with the stability of the body.)
(also keep doing physiotherapy simultaneously which relieves your muscular stiffness and pain).