| Episodes of lower back pain are so common that, | | | | can bring relief. Indeed, any exercise, including walking, |
| according to the Spine-Health website, "at least four | | | | has been shown to ease lower back pain. That said, |
| out of five adults [in the United States] will experience it | | | | exercises that gently stretch the muscles of the lower |
| at some time in their lives." Although few episodes of | | | | back, legs, and buttocks are particularly effective at |
| back pain warrant surgery, the pain can be long lasting | | | | combating this condition. Thus, the slow, gentle, |
| in nature and severe in perception. Moreover, the | | | | stretching postures embodied by certain forms of |
| specific cause of this pain is often difficult to diagnose, | | | | yoga may well be superior to any other form of |
| leading its victims to a constant-but mostly | | | | exercise for easing lower back pain. |
| unsuccessful-search for means to relieve their | | | | Yoga Postures that Relieve Lower Back Pain |
| discomfort. | | | | Although many yoga postures have been shown to |
| Further, the search for, and analysis of, such remedies | | | | relieve lower back pain, the following three have |
| can be confusing as the two most-often prescribed | | | | proven to be particularly effective. Although it is |
| treatments for this condition are polar opposites: | | | | recommended that a practitioner work with the patient |
| Resting the muscles of the lower back | | | | to teach the correct alignment and technique, a |
| Exercise | | | | summary of recommended poses is included as a |
| Of these two remedies, however, an increasing body | | | | reference. |
| of research indicates that exercise, particularly those | | | | Pelvic Tilt Pose. This is a subtle pose that incorporates |
| exercises that gently stretch the muscles of the lower | | | | a basic movement. The idea behind it is to strengthen |
| back, are particularly effective at relieving this condition. | | | | the abdominal muscles around the lower back; bridging |
| There have been a number of studies examining the | | | | yoga and back pain. Pelvic tilts can be performed lying |
| effectiveness of yoga in treating back pain. Such | | | | down on a floor or standing against a wall. When they |
| studies show that certain types of yoga (i.e., yoga | | | | are done correctly, they even supply a massage-like |
| therapy or hatha yoga) which emphasize gentle | | | | feeling to the back |
| stretching postures are indeed effective means to | | | | Lying on the back, the knees are pulled up so that the |
| alleviate lower back pain. | | | | feet are flat on the floor. In the starting position, the |
| Compelling Research into Yoga and Back Pain | | | | lower back should be raised slightly from the floor due |
| One such study, published in the September 1, 2009 | | | | to the natural curve of the lumbar spine. Exhale and |
| issue of the medical journal, Spine, is a compelling case | | | | gently rock the hips back towards the head. The lower |
| in point. | | | | back should then press against the floor. This pose |
| Researchers at the Department of Community | | | | should be held for a few seconds before returning to |
| Medicine at West Virginia University, led by Dr. | | | | the starting position. The entire sequence of |
| Kimberly Williams, conducted a 3-year study into the | | | | movements should be repeated 5 to 10 times. |
| effects of a regular practice of Iyengar Yoga (a form | | | | Supported Bridge Pose. This pose takes the pelvic tilt |
| of hatha yoga) had on those who suffered from | | | | to another level of intensity. Lying on the back, the |
| chronic lower back pain. It should be noted that back | | | | knees are pulled up so that the feet are flat on the |
| pain is considered to be chronic if it lasts for more than | | | | floor. The arms rest on the floor alongside the body. |
| three months without significant, or any, remission of | | | | (The hands will barely be able to touch the feet as |
| the pain. | | | | they rest flat on the floor.) The feet are then pressed |
| For this study into yoga and back pain, the researchers | | | | down onto the floor, which action serves to lift the hips |
| selected 90 participants who had varying levels of | | | | off of the floor. A yoga block is then slid underneath |
| functional impairment due to chronic lower back pain. | | | | the sacrum; the triangular-shaped bone at the base of |
| The group was then randomly assigned to one of two | | | | the spine. The sacrum rests on the block for up to |
| categories: those that received yoga instruction and a | | | | several minutes, depending upon the nature of the |
| "control" group that received only standard medical | | | | sensation experienced by the individual. |
| treatments. | | | | Supine Spinal Twist Pose. The supine spinal twist pose |
| Research Methodology | | | | does exactly what the name implies; gently twists the |
| Those who were selected for the "yoga" group | | | | spine from a prone position. It is helpful in relieving back |
| received 90-minutes of instruction, twice a week, from | | | | pain, but should be approached with caution, especially |
| a certified Iyengar Yoga instructor. For 24-weeks, this | | | | for those suffering from degenerative disk disease. |
| group performed yoga postures that are believed to | | | | While lying on the back, the legs are pulled up so that |
| relieve the symptoms of chronic lower back pain. The | | | | the feet are flat against the floor. The hips are then |
| control group received only standard medical therapies | | | | turned about an inch to the right while lifting them |
| for the 24-weeks. | | | | slightly off of the floor. The right knee is then pulled into |
| At the end of the 24-weeks, the researchers | | | | the chest as the left leg is extended out, resting on the |
| observed that the yoga group had a greater reduction | | | | floor. |
| of pain and functional impairment than did the control | | | | In a swiveling motion, the right knee is then brought |
| group. | | | | across the body to the left side. (The right arm is kept |
| Following this 24-week period, both groups were | | | | open and in line with the shoulder while the left hand |
| closely monitored for six months. Using several | | | | rests comfortably on the knee). The head is then |
| different methods to analyze the remaining chronic | | | | turned to the right, looking over the shoulder. The left |
| back pain of the participants, including a pain | | | | knee and right shoulder is slowly released back |
| medication-usage questionnaire, the researchers | | | | towards the floor. This pose is held for 5 to 10 breaths |
| concluded that, at the end of the six months, the yoga | | | | before pulling the left knee into the chest and repeating |
| group had a statistically significant reduction in pain and | | | | the directions above. |
| functional impairment than did the control group. | | | | Precautions |
| Moreover, the yoga group showed a greater reduction | | | | Before performing any yoga exercises, a doctor's |
| in pain medication than did the control group. | | | | consultation is advisable, or certainly that of a certified |
| Facts About Yoga and Back Pain | | | | yoga therapist. Either will understand the relationship |
| One of the reasons why yoga may work so well at | | | | between yoga and back pain and can offer |
| relieving lower back pain is its gentle stretching and | | | | knowledgeable advice on which yoga exercises will |
| massaging action on the muscles. Dr. Peter F. Ullrich, an | | | | bring relief of back pain and which yoga exercises |
| orthopedic surgeon with the NeuroSpine Center of | | | | may exacerbate the condition for a given individual. |
| Wisconsin, believes that stretching the soft tissues, | | | | Although yoga is not the only answer for the relief of |
| which includes the muscles and tendons of the lower | | | | lower back pain, it has proven to be one of the best |
| back is key to relieving back pain. | | | | natural methods of addressing this chronic and often |
| But yoga is not the only such physical exercise that | | | | debilitating condition. |