 In our daily lives, we practice forward activities more often than above head activities or backward activities which results in restricted movements of the shoulder joint muscles or else it weakens the other group of muscles. So, gradually it results in frozen shoulder even during diabetes or in later part of life. So, this can be avoided by doing frequent shoulder exercises which involve stretching and strengthening exercises. If you are non-vegetarian, you can include the fatty fish like tuna, sardines, mackerel which gives you omega-3 fatty acid which helps to reduce the inflammation in the body. And if you are vegetarian, you can include walnut, almond and oil seeds. For the back pain, most important we have the discs in our back in our spinal cord. There is a lack of flexibility. The second one is the rigidness. Third one is a more pressure, more work on our back leads to the back pain. So, that is what which we need to focus. Number one is increasing the flexibility. Number two is the relaxation. So, yogic technique will relax our spine, will increase the flexibility. So then, we will not be having any back pain in the future of our life. Now, let us practice simple yoga techniques for back pain. To start with, keep your feet apart and bring your hand, place your hands on the waist and we will do base rotation clockwise, right, back, left and front, right. This for two to three rounds. Make sure you move only the waist and not the head region. Relax. We will do this on the opposite side, right, front, left and back. Right, front, left and back. Move your waist as much as possible. Do not move the head region. Repeat this four to five times. Relax. Bring your hands parallel to the ground. Keep it in front of chest. We will do back twisting. Turn to your back as much as possible and look at the back. Come front. Repeat it on the left side. Twist and look towards back. Next, exhale, twist and turn back. Inhale, come front. Exhale, twist towards your left and look back. Inhale, come front. Repeat this two to three times. Slowly keep your legs apart. Side stretching. Exhale and stretch sideways as much as you can. Do not over stretch. Know your condition and bend. Inhale, come back. Again similarly towards left side. Exhale, bend towards left. Do your back pain. Practice as many rounds as you can. About five to ten rounds. Practice very easy. Do not over stretch. Also use your breath with the practice. Exhale, bend. Inhale, back. Similarly exhale, bend. Slowly relax. Now let us do one more technique for back pain. Let us slip a little apart. Place your palm at waist. Let all your fingers facing forward. Let your eyes open. As you inhale, bend back as much as you can. As you exhale, come front. As you inhale, bend back. As you exhale, come straight. Last one. Inhale, bend back. Exhale. Slowly hands down. Let us do one more yoga technique for back pain. Bring your legs together. Keep your hands away from the body. Fold your right leg. Place it on the left knee. Slowly while exhaling, push your right knee towards left side. You can use your hand to push it down. Feel this spinal cord stretching. Try to look towards right side. Slowly release. Straighten your knee and the leg. Relax. Similarly, let us do towards right side. Let us fold our left leg. Place it on the right knee. Exhale and push it towards right side. Use your right hand to push it down. Try to look towards left side. Stretch as much as you can. Do not over stretch. Slowly come back. Place your leg. Stretch it down. Relax. Stretch your hands apart. Fold your legs. Keep your feet apart at shoulder distance. Slowly bend to your right. Turn your neck and look towards your left. Bring your legs back. Bend your legs to the left. Look towards your right. Bring your legs back. We will do this with breathing. Exhale and bend your legs to the right. Look to your left. Bring them up. Exhale, bend to the left. Look towards your right. Inhale. Repeat this for 5 times. Relax your hands and relax your leg. Let us do one more technique for back pain. It is a beautiful technique called Bujandha breathing. Keep your legs together. Slowly bring your hands and place on either side of your chest. Let your chin be on the ground. As you breathe in Dhamma gently and look up. As you breathe out, come down. Let us repeat one more time. Practice and stretch as much as you can. Do not over stretch. Concentrate and focus on your back and spinal cord. Inhale. Repeat this 5 to 10 rounds. Depends on your condition. After that, you need to relax in Maharasana. Let us add one more technique for back pain. Very simple technique. Slowly bring your hands and place it on either side of your body. Fold your both legs at knee. Join your foot together. Slowly while exhaling, push towards right side. Feel your back. Pressure in the spinal cord. Slowly come back. Again towards left side. Exhale, push. Inhale, come back. Slowly bring your legs down. Relax. Let us repeat this technique for 5 to 10 rounds. To keep our spine flexible. Once we increase the spine flexible, we can 100% remove back pain.