Yoga for Back Pain Relief
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Practicing Yoga Can Help Relieve Back Pain
I've had many people come to my Iyengar yoga classes with the hopes that they'll find back pain relief through the practice of yoga.
Some have been referred by friends who've had good experiences in my classes, and others come because their doctors recommended that they try yoga. Still others have read online that yoga can help relieve mild to moderate chronic back pain.
And does yoga help them? Yes! I'm happy to say that In many cases it does! When the yoga students regularly attend an appropriate level yoga class, they have reported back to me that their back pain has greatly improved. When they practice a few easy poses in between classes, they feel even better.
Some of these yoga students used to have bouts of back pain that lasted for days, if not weeks. Now these bouts occur less frequently and for shorter duration, and the pain is less severe.
This is anecdotal evidence, which is all fine and good, but there are also studies that back up what many of us yoga teachers have observed in our classes -- that the practice of yoga improve the overall health of our backs.
Photo by K. Coupland
Updated 1/31/12
Some have been referred by friends who've had good experiences in my classes, and others come because their doctors recommended that they try yoga. Still others have read online that yoga can help relieve mild to moderate chronic back pain.
And does yoga help them? Yes! I'm happy to say that In many cases it does! When the yoga students regularly attend an appropriate level yoga class, they have reported back to me that their back pain has greatly improved. When they practice a few easy poses in between classes, they feel even better.
Some of these yoga students used to have bouts of back pain that lasted for days, if not weeks. Now these bouts occur less frequently and for shorter duration, and the pain is less severe.
This is anecdotal evidence, which is all fine and good, but there are also studies that back up what many of us yoga teachers have observed in our classes -- that the practice of yoga improve the overall health of our backs.
Photo by K. Coupland
Updated 1/31/12
"Yoga improves functional disability, pain intensity, and depression in adults with chronic low-back pain."
~ Dr. Kimberly Williams, Iyengar Yoga Therapy for Lower Back Pain
Scientific Study -- Yoga and Back Pain
Iyengar Yoga for Chronic Low Back Pain
One of the most significant and rigorous studies of Yoga and Lower Back Pain is from a recent clinical trial conducted by Dr. Kimberly Williams of the Department of Community Medicine at Virginia University. Dr. Williams is also a certified Iyengar Yoga teacher.This study showed that people who did Iyengar Yoga were more successful in reducing their chronic low back pain (CLBP) and they suffered less depression than people who received standard medical therapy for low back pain.
In this trial 90 participants who had suffered from mild to moderate disability from chronic lower back pain for a number of years were randomly assigned to either the yoga group or the conventional back treatment group.
The yoga group participants attended two 90-minute Iyengar yoga classes each week, and were given a 30 minute practice sequence to do on days they didn't have a yoga class. They were taught yoga postures that focused on alleviating low back pain.
The non-yoga group continued to receive standard medical care for chronic low back pain (they were offered yoga instruction after the trial was finished).
At the end of the study, Williams and her colleagues concluded that "Yoga improves functional disability, pain intensity, and depression in adults with CLBP [chronic low-back pain]."
Image purchased from iStockPhoto.com
Important!
Iyengar Yoga and Back Pain Clinical Trial - More Info
Watch a review of this clinical trial on YouTube:
Yoga and Back Pain
Read reviews of this clinical trial:
Yoga Relieves Chronic Lower Back Pain
and
Iyengar Yoga for Chronic Lower Back Pain Shows Promising Results
Yoga and Back Pain
Read reviews of this clinical trial:
Yoga Relieves Chronic Lower Back Pain
and
Iyengar Yoga for Chronic Lower Back Pain Shows Promising Results
How Can You Relieve Back Pain With Yoga?
Take a yoga class to improve back health!
Yoga poses, when practiced mindfully and with attention to good alignment, stretch and strengthen muscles in the back, and ease stiffness in the spine.For best results, take a yoga class from a well-trained, knowledgeable teacher who can instruct you how to do yoga postures with good alignment to achieve optimal health benefits with less likelihood of injury.
You might find "Yoga for Healthy Backs" classes in your area, but a regular Beginning Level yoga class or a Gentle Yoga class will often work just as well.
My background is in Iyengar Yoga, and I know from experience that it is very effective in reducing back pain as long as you take a class that suits your experience and fitness level. Iyengar yoga has a strong focus on learning to do yoga postures with attention to good alignment. Props such as blankets, straps, blocks, and even chairs or the wall, are used to help people move more easily into yoga postures with good alignment. Poor alignment can lead to more injury.
Image from Harvard Health Publications: Lower back pain? Yoga therapy can help showing how yoga props can be used to make poses easier, for better effects. "A" is revolved triangle pose, with and without support. "B" is half-forward bend, with and without support.
Find a Well-Trained Yoga Teacher
Heal Your Back Under the Guidance of a Good Yoga Teacher
If you want to take a yoga class to help your low back pain, find a good teacher in your area.
My training is as a certified Iyengar Yoga teacher, and I highly recommend this method. "Certified Iyengar Yoga instructors are held to an unusually rigorous standard of knowledge and training. They can work effectively with students of all ages and physical abilities, modifying the yoga asanas (postures) so that all students may practice yoga safely. " (from Find an Iyengar Yoga Teacher)
To find a certified Iyengar Yoga teacher in your area search the:
Certified Iyengar Yoga Teachers Listings
There are many other good yoga teachers too, of course, who will be able to help you.
Another yoga teacher listing is at:
Yoga Alliance
If you try a class, and don't like the teacher or the method, or the class just isn't working for you, try another one.
My training is as a certified Iyengar Yoga teacher, and I highly recommend this method. "Certified Iyengar Yoga instructors are held to an unusually rigorous standard of knowledge and training. They can work effectively with students of all ages and physical abilities, modifying the yoga asanas (postures) so that all students may practice yoga safely. " (from Find an Iyengar Yoga Teacher)
To find a certified Iyengar Yoga teacher in your area search the:
Certified Iyengar Yoga Teachers Listings
There are many other good yoga teachers too, of course, who will be able to help you.
Another yoga teacher listing is at:
Yoga Alliance
If you try a class, and don't like the teacher or the method, or the class just isn't working for you, try another one.
Online Guides of Yoga Poses to Relieve Back Pain
However, if taking a yoga class isn't feasible for you right now, check out the following online guides for suggestions.
These first two guides show very simple yoga poses that are safe and effective for most people. Still, if you have concerns, please talk to your doctor or physical therapist first. Many of these yoga postures are similar to exercises prescribed by physical therapists for low back pain.
Yoga for Back Pain, Series 1: Yoga for Back Health
Yoga for Back Pain, Series 2: Basic Flexibility for Pain Prevention
Yoga Journal Online also shows a number of yoga poses that can be done to help relieve back pain. Many of these yoga poses are more appropriate for experienced yoga practitioners, and not for beginners.
Photo by K. Coupland
Yoga Standing Poses Are Good For Back Health
If you already have some background in yoga standing poses, they will be invaluable for improving your back health. See the following for instructions for these beneficial poses.
Yoga for Healthy Backs -- Books and DVDs
If you can't find an appropriate yoga class, there are a number of books and DVDs that can help you safely learn basic poses to help with your back problems. I've included some suggestions below. I've only included products with very high consumer ratings (over 4 out of 5 stars on the average).
But please, if your back pain is moderate to severe, discuss this with your health care professional first before trying these programs!
But please, if your back pain is moderate to severe, discuss this with your health care professional first before trying these programs!
Back Care Basics
A Doctor's Gentle Program for Back and Neck Pain Relief
Author and doctor, Mary Schatz, uses therapeutic techniques from Iyengar Yoga to help heal their backs. This is the first book that I recommend to my students who ask for supplementary material for working with their back pain.
Back Care Basics: A Doctor's Gentle Yoga Program for Back and Neck Pain Relief
Amazon Price: $8.97 (as of 02/23/2012)
From the Product Description:
Back Care Basics offers the low-cost solution for back care....Dr. Schatz's approach to back rehabilitation is gentle, effective, and without drugs or surgery. Her program encourages both positive health practices and a positive outlook; the important tools needed for prevention and healing. Dr. Schatz has designed this program to help those with pain from chronic musculoskeletal back and neck strain, spinal arthritis, osteoporosis, premenstrual syndrome, pregnancy, and scoliosis. Simple and practical ways to heal the back, restructure the body, and cope with stress are taught so that one becomes more sensitive to early warning signs of an impending "back attack" and what to do to ward it off.
Viniyoga Therapy for the Low Back, Sacrum & Hips
with Gary Kraftsow
Gary Kraftsow is one of the leading yoga therapists, and founder of the American Viniyoga Association. Viniyoga an approach to yoga that is adapted to the needs of the individual.
Viniyoga Therapy for the Low Back, Sacrum & Hips with Gary Kraftsow
Amazon Price: $13.36 (as of 02/23/2012)
From the Product Description:
Viniyoga Therapy for the Low Back, Sacrum and Hips features short, simple therapeutic yoga practices carefully designed to alleviate pain and promote health in the low back, sacrum and hips.
Yoga for the Rest of Us - Back Care Basics
with Peggy Cappy
You may have seen some of Peggy Cappy's Yoga for the Rest of Us
programs on your local PBS station. Her DVDs are easily accessible for most people.
programs on your local PBS station. Her DVDs are easily accessible for most people.
Yoga for the Rest of Us - Back Care Basics
Amazon Price: $9.23 (as of 02/23/2012)
These simple but powerful exercises stretch and strengthen your back muscles, alleviate back pain caused by muscular tension, and with regular practice, keep back pain from returning!
Do You Suffer From Back Pain?
Have you tried yoga to help with your back problems? You can also leave a more detailed comment after you vote.
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I'd love to hear from you!
Do you practice yoga? Has it helped you with back problems or other issues? Did you learn something new here?
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ElizabethJeanAllen
Jun 11, 2011 @ 8:07 pm | delete
- Yoga does help
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maryctucker
May 7, 2011 @ 5:06 am | delete
- According to me,I found one of the best lens.I want to know about it
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calendarsblog
Mar 13, 2011 @ 9:32 am | delete
- I'm definitely planning on getting back to yoga class when my sciatica has improved to the point that I'm able to go. I'm convinced that keeping those lower back muscles flexible and used to various movements is essential in preventing a relapse.
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dustytoes
Mar 13, 2011 @ 6:31 am | delete
- I have taken yoga classes and totally agree with you that they have helped my back become stronger. Even though I no longer take classes I still do the poses that I can remember ( I am going next to check out your "standing poses") so my back will stay strong. Thank you!
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by kajohu
kajohu
As a Certified Iyengar Yoga teacher, I've seen that many of my students with mild to moderate chronic back pain find relief through the practice of yoga. more »
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