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Yoga for Back Pain

By Kathy Velasquez

Back pain is one of the most common reasons to seek medical attention. Yoga has been an effective way to prevent and manage back and spinal pain by promoting strength and flexibility. A study published in the December 2005 issue of Annals of Internal Medicine found that yoga is more effective than traditional exercise or an educational book for improving function in patients with lower back pain. This article will demonstrate how yoga can benefit those with chronic back pain. It must be stressed that your back pain should always be evaluated by a medical professional before beginning your yoga practice, as there are many varying causes of pain, some of which may not be conducive to certain yoga postures.

Yoga benefits both the body and the mind. Listed below are some of the physical benefits of yoga for back pain:

Strength:
Yoga is an effective means of strengthening all the muscles of the body, by holding various yoga postures for a certain amount of time, or breaths. These "static" postures effectively strengthen and tone our muscles isometrically.

Yoga poses develop strength in the muscles of the back and abdomen. By improving strength in these two areas, the spine has greater support with improved posture and mobility. With these two groups of muscles being well conditioned, back pain can be greatly reduced or avoided.

Flexibility:
Yoga is an effective means of stretching and promoting deep flexibility of all the body's muscles and muscles of the spine. Yoga requires holding flexibility poses while deepening the breath. This causes certain muscles to contract and others to relax, thus promoting improved flexibility in the muscles and joints.

For people with lower back pain, stretching is very important. Tight and painful backs can be caused from tightness in muscles of the hips and thighs, particularly the hamstrings, due to these muscles' attachment in the pelvic area. The pelvis articulates to the lower spine, so any tightness in the hip muscles indirectly affects the lower spine due to the connection to the pelvis.

Posture:
Yoga improves the body and spine's posture which aids in improved spinal alignment. Poor posture results in tightened, overstretched and subsequently weakened muscles of the spine and abdomen. Practicing good posture develops strength in these areas, promoting the spine's natural curves. This is an important component of avoiding or reducing back pain.

Awareness:
Yoga fosters improved awareness of the body and one's physical limitations. This improves one's perception of what postures feel good for their back, and which ones do not.

Yoga also strengthens the mind. By practicing regularly, yoga can decrease stress and improve overall mood. Chronic pain can lead to negative psychological and emotional changes which in turn can cause pain magnification. Yoga asks us to concentrate our energy on our breath and posture during our practice. This mental focus assists in decreasing anxiety and stress, which can minimize our perception of pain.

It is important to let your instructor know of any back discomforts or pain history prior to class, to ensure a safe and enjoyable practice. Please remember that yoga is no quick fix, but with perseverance and commitment to practice, results can come slowly and steadily.

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