Yoga can be a great way to address back pain.  It is a system which balances strength and flexibility and addresses the whole body.  Most people are tight in key areas affecting the spine, for example in the hips and shoulders, hamstrings and psoas.  The spine may be compresses and back muscles tight or weak.  For these considerations, yoga can be ideal for back pain sufferers.

Many of the postures in yoga gently strengthen the muscles in the back, as well as the abdominal muscles.. When these muscles are well conditioned, back pain can be greatly reduced or avoided.

I hesitate to promote yoga as a way to relieve back pain.  I have written before on the Yoga fad of the day (see my July, 2007 post on this blog: Yoga for Bad Hair).  Yoga practice addresses the whole body and I feel strongly that benefits such as relief of back pain, stress reduction, improved sleep and digestion are merely its "side effects". Yet they are great motivators for us to begin and continue our practice.

A study in the Dec. 20, 2005 issue of the Annals of Internal Medicine suggests that yoga may be more likely to improve back function, ease chronic back pain, and reduce the need for pain medication than conventional exercise or reading a self-care book.

The researchers say that "Yoga may be beneficial for back pain because it involves physical movement, but it may also exert benefits through its effects on mental focus," they write. This focus could help patients "increase their awareness of how they had been moving and positioning their body in maladaptive ways, to relax tense muscles, and to relieve mental stress."

Yoga asks you to listen to your body. This is the nature of this ancient system - to learn to discern the messages of our body and mind;  to listen to our own inner knowing vs. any external authority telling us where to place our foot or how far to go in a pose. We often ignore what we know to be true for our bodies – need for sleep, ways of eating, pushing beyond our limits. No wonder we are stressed and often don’t realize it until the body signals us with symptoms of pain or illness.

Symptoms of pain are signs to back off.  Feeling pain after class, “wrung out” or jumpy at the end of a practice are signs to back off or find another class/teacher.  The key is to listen to your body and respect the limits your body tells you by your pain.  Do let the instructor know what is happening with your body.  He/she may be able to offer some suggestions on different options available to you during the practice.

Yoga is a whole body system. It develops body awareness and places emphasis on alignment (In my classes, I place particular emphasis on awareness of neutral spine and no heightened sensation in the joints).  Yoga incorporates breathing techniques and emphasis on the breath which can lead to stress relief and slowing down movements in the poses which can help avoid injury, deepen a safe and healthy stretch.  Slow, mindful movements into and out of the poses will help you learn what movements feel safe, which might cause pain, which are contraindicated for you, where to “back off”.

Back pain could be the result of serious problem, so please consult your physician to see if yoga is appropriate for you. For example, it is important to find out if there is serious damage to any of the discs in your spine. If there is damage to these discs you'll usually have numbness or tingling sensations in your legs and feet or sharp, immobilizing pains in your back.  The wrong practice can actually worsen your condition.  Ask your doctor for any specific movement contraindications, safety modifications needed, any interactions between your medication and exercise.  

For information about yoga poses, www.yogajournal.com is a great resource. I’ve built one suggested sequence on that site –

link to: http://www.yogajournal.com/poses/sequence_builder/?new=1&action=custom&yj=sequence_view&id=13529

If you only have a short time for your practice, pick some of the poses. Do contact me if you have any questions or need for guidance. pcyh@mindspring.com. I welcome your comments.

Once again, I recommend consulting with a certified, experienced yoga instructor who is able to offer different options in the poses to suit your unique body and its needs on any given day.

I also recommend Mukunda Style’s Structural Yoga Therapy practice, particularly his simple and very effective Joint Freeing Series.  http://www.cmebyplaza.com/YOGA/registrants/SYTAR2007/SYTAR%202007%20Course%20Companion%20Practice%20Session%20PDF/PS%202%20Structural%20Yoga%20Therapy-%20Stiles3.pdf

See information below my signature about a workshop Yoga for Back Pain October 11 at the Princeton Center for Yoga & Health led by Bonnie Pariser, a teacher certified by Mukunda Stiles.  For a gentle, restorative practice, (and a little 'mini-retreat'!) treat yourself to one of our monthly Restorative Yoga workshops, last Sunday each month, next on October 26. A great way to nourish yourself or a loved one during these colder months.  In addition, see below for information about Mindfulness Based Stress Reduction program at PCYH, which has been proved to help with pain management.

Enjoy!

Deborah

Princeton Center for Yoga & Health is hosting special guest, Bonnie Pariser, of Yoga Loka Center in Frenchtown for

YOGA for BACK PAIN.

 Saturday, October 11, 

1:30 – 4:30 pm. 

$45 - $40 if you register, mentioning this blog and Promotion Code 103.

Find relief from your back pain. Studies have shown Yoga to be effective in alleviating back pain through the structural changes it can effect and the fact that the practice helps to deal with stress. Learn to let go of stress, strengthen the muscles that support your back, and loosen up your hips and spine. Bonnie will also show you ways of moving safely through your life. No prior yoga experience is necessary. The class will be based on Structural Yoga Therapy and Bonnie’s research on back pain, its causes and the most efficient ways to manage it.

Pre-registration is required.

Sign up now! 

http://clients.mindbodyonline.com/ws.asp?studioid=-174&stype=-8&sTG=8&sTrn=100000073

Restorative Yoga with Kathy Russo

Sunday, October 26 ( Also November 30, December 28)