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Yoga For Back Pain|
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Yoga For Back Pain
Developed around 5,000 years ago in India, yoga has become a very popular activity in recent years. It can help relieve pain, increase strength and flexibility, and encourage relaxation. If you suffer from back pain, yoga could be just what the doctor ordered!
Yoga can be adapted for just about everyone. Yoga focuses on developing awareness so that you may discover how your sitting and standing patterns contribute to your back pain.
Be careful, though—people with certain back problems may need to avoid or modify certain postures. For example, people with advanced spinal stenosis may need to avoid back bends or side bends, and people with conditions that involve the cervical (neck) spine should avoid shoulder stands or headstands, because these poses put too much pressure on the neck area.
Speak with your doctor before trying yoga to make sure that this is an appropriate activity for you and that your body is ready for the stretching and strengthening required. Your doctor can also offer advice regarding any movements you should avoid or modify and the intensity of yoga that would best benefit your back. For instance, if you have a facet joint problem such as spondylolysis, arching the back can be painful; if you have a disc problem, it may be worsened by rounding your back.
Finding an Instructor
Once you have the go ahead from your doctor, your next step will be to find a qualified yoga practitioner. You may want to interview several instructors to make sure you find one that you are comfortable working with. It is important to determine the instructor’s qualifications and specialties, so don’t be shy about asking whether the instructor has experience working with students who have back pain or has taken in-depth courses on yoga and the spine.
An instructor who practices a gentle form of Hatha Yoga is a good place to start. More vigorous styles, such as Kundalini, Ashtanga, and Bikram may be too challenging for someone recovering from back pain. Remember, gentler is better. Start with a beginner class and work from there. If you are nervous about jumping right in, ask to observe a class before you decide to participate or start with a private yoga class to focus on your specific needs.
Books and tapes can come in handy once you have learned the basic poses. However, given that people with back pain have special needs and limitations, it is a good idea to start off with an experienced instructor so you can learn the various postures in a supervised environment.
Balance Is Key
During your yoga class, your instructor will lead you through a combination of actions that oppose one another. For example, if you bend forward in certain poses, you need to balance that action by bending backwards in other poses. Balanced work strengthens and stretches your back and core, helping to create stability in your spine. Not only can these movements ease your back pain, they can help prevent future injury.
If certain movements are difficult for you, your yoga instructor can adapt them or show you how to use props such as blocks or strap to help weak or tight muscles achieve the position. However, if a position or movement worsens pain, stop! Not every yoga student can do every pose.
Beginner Poses
Listed below are three examples of beginner poses that may help relieve back pain. Each pose should be done on a yoga mat or another soft, comfortable surface.
Corpse Pose: Lie flat on your back with your arms resting at your sides, palms facing up. Your legs should be lying naturally with your knees turned out slightly. (If your back hurts in this pose, bend your knees and keep your feet flat on the floor.) Breathe deeply, still your thoughts, and allow any tension to leave your body.
Cat Stretch: Start on your hands and knees and your back flat (parallel to the floor). Position your hands directly under your shoulders with your fingers spread for support and your knees directly under your hips (this is called the table position). Inhale. As you exhale, round your back by turning your tailbone under, drawing you navel in, and rounding your shoulders. Let your head release down. As you inhale, come back to your original (table) position.
Wind-releasing Pose: There are many variations of this pose. Here is a common one: Lie flat on your back similar to Corpse Pose (see above). Inhale. As you exhale, bend your knee; with your hands just below (or behind) the knee, draw your leg toward your chest. Let the knee move a little away as you inhale. Exhale as you bring your forehead up to touch your knee. Inhale; then exhale as you return to your original position. Repeat with other leg.
Remember to breathe deeply and to relax during yoga. Proper breathing can help you through the challenge of the stretch and offer stress relief. Enjoy yoga today and aim for a pain-free lifestyle.
