Yoga for Back Pain

Basic yoga poses offer relief
for many back pain sufferers

When your back is in pain, starting a new exercise program may be the last thing on your mind. But yoga might deserve a place closer to the top of your “things to try” list for pain relief.

Healers have known for ages that all kinds of pain can be both physical and emotional. In order to completely stop pain, both sources must be treated. That’s why yoga can be a great choice.

Developed in India nearly 5,000 years ago, yoga is now practiced by millions of people around the world. It consists of a series of positions combining physical movement and mental focus.

Each position is held for a period of time to stretch and strengthen individual muscles and entire muscle groups, decreasing muscle tension that interferes with relaxation. The smooth, rhythmic breathing taught with each movement increases the oxygen intake critical for both relaxation and healing.

Numerous studies have shown yoga to be effective at relieving back pain. Yoga relieves back pain in several key ways:

• Relaxation decreases pain from tension
• Strengthening core muscles improves back support
• Increased flexibility and strength in the back muscles
• Reduces both physical and emotional stress
• Improves posture and awareness of body mechanics

3 Yoga Styles for Back Pain

There are numerous forms of yoga practiced today. Not all are necessarily appropriate for those with back pain, but here are a few which may be a good place for you to get started.

Hatha

Hatha yoga is probably the form of yoga most familiar to westerners. It offers a slower and gentler approach than many other styles of yoga, making it an excellent place to start when first learning.

Through gentle stretching and careful concentration, practice of Hatha yoga allows you to increase your overall flexibility as you strengthen the muscles of your back and abdomen (among others). Back pain often dissipates right along with the tension of overly tight muscles.

Vinyasa

Vinyasa yoga is another excellent style for beginners due to the basic poses used. Some consider it to be an extension of hatha yoga. The name itself means “breath synchronized movement”. Vinyasa yoga incorporates breathing techniques with a bit more active movement style.

Vinyasa yoga is a more dynamic or flowing form. You enter and exit poses very quickly. Each movement also includes a “relaxation phase” to help you focus on releasing tension in muscles not used in the movement.

This yoga style may be too intense to start with if you’re out of shape or have intense back pain due to the vigorous movements incorporated, but you can always work up to it from the gentler Hatha style.

Iyengar

Iyengar yoga is another extension of Hatha yoga, with a strong focus on proper body alignment. Iyengar may actually be the best yoga for back pain sufferers to start with for several reasons:

• Iyengar yoga maintains a careful focus on proper body alignment
• The use of props such as blocks, benches, and straps help beginners achieve poses they might not otherwise be able to support
• Instructors are more “hands-on” in correcting improper poses through verbal instruction
• Iyengar yoga was developed to specifically address many conditions including chronic back pain

Mental Benefits of Yoga

The causes of back pain can be complex… and often aren’t entirely physical. Unlike most exercise programs, yoga aims to address more than just your physical health. The discipline of learning yoga poses with controlled breathing and focused relaxation allows your mind to regroup and let go of emotional causes of pain.

Chronic back pain is often associated with anxiety and depression. Yoga helps release these negative emotions while providing a positive means to address the pain. The social support from an instructor and other classmates in a yoga class can help you maintain a positive outlook on overcoming back pain too.

You can find qualified yoga instructors in most cities and larger towns these days. A yoga instructor with experience helping those with chronic back pain can be an invaluable resource. Give it a try and be sure to let us know how yoga works for your back pain in the comments below.

Back Pain Relief Without Drugs or Surgery

References

Galantino ML, et al. The impact of modified Hatha yoga on chronic low back pain: a pilot study. Alternative Therapies in Health and Medicine. 2004; 10:56-59.

Jacobs BP, et al. Feasibility of conducting a clinical trial on Hatha yoga for chronic low back pain: methodological lessons. Alternative Therapies in Health and Medicine. 2004; 10:80-83.

Saper RB, et al. Yoga for chronic low back pain in a predominantly minority population: a pilot randomized controlled trial. Alternative Therapies in Health and Medicine. 2009, Nov-Dec; 15(6): 18-27.

Sherman KJ, et al. Comparing yoga, exercise, and a self-care book for chronic low back pain. Annals of Internal Medicine. 2005; 143:849-856.

Sorosky S, Stilp S, Akuthota, V. Yoga and pilates in the management of low back pain. Current Review of Musculoskeletal Medicine. 2008, March; 1(1): 39-47.

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