YOGA AND THE PERSON WITH BACK PAIN

Back care professionals agree, and are backed up by studies, that yoga exercises for lower back problems and spinal cord related issues can reduce pain and even heal injuries when done correctly.

Anyone with back problems considering doing yoga for relief should first be assessed by a back care professional. Also, meet with your yoga instructor to discuss your back issues. A good teacher will be able to help you with your medical limitations by the use of props and modifications.

Back pain is the number one reason people seek medical attention. More middle-aged women have back pain than men. It can be the result of tight hamstrings and weak abdominal muscles. Long-term stress is a factor.

A person with back pain needs to be careful and to follow instructions given by his doctor and yoga instructor. Positions such as the Tree Pose calling for single-leg balancing can worsen conditions of the back. It is important to begin at a low level of intensity. Over time, the difficulty and duration of the exercises can be increased with stretches and poses that strengthen the spine and improve its range of motion. If a pose causes pain, discontinue it or alter it.

Yoga exercises can be both a curative and a preventative regimen for low back pain. By using back strengthening exercises now you are lessening the degree to which you will have to deal with lower back issues in the future. Also, regular yoga practice relieves the stress and tension that often causes back pain. The yoga philosophy that teaches that one is to move in a meditative manner without forcing or straining also makes it a good course of therapeutic exercises for the back.

Yoga helps increase strength in specific muscle groups. It works to strengthen all the major muscle groups that support the spine.

The stretching postures increase blood flow to the tissues that support the spine, which helps to improve the health of the intevertebral discs and muscles running along the spine.

Yoga increases flexibility in hips and shoulders. This decreases demands on the back. It also increases flexibility of the back muscles and along the spine which allows proper rotation of the spine.

Improved body awareness comes as a result of yoga's focus on breathing and connecting breath with movements. This helps you become more aware of the movements that contribute to back pain.

Spine lengthening poses promote good posture as well as proper alignment of the vertebrae. Good posture ensures that you are not placing too much stress on your back.

Back pain sufferers need to be extra careful when exercising. You may experience pain relief, but you need to establish a practice that is safe and effective for your condition. This requires that you learn a lot about why and how to do specific poses. You also need to know when not to do a pose.

You need to choose the style of the yoga you do carefully if you have back pain. Styles of yoga range from gentle to vigorous. Hatha yoga is a good place to such particularly when there are cycles of rest and restoration included. Styles that are not a good idea for people with back problems include challenging styles such as Kundalini, Ashtanga and Bikram Hot Yoga.

Iyengar Yoga is a form of Hatha Yoga that is founded on giving attention to the physical alignment of the body in the poses. One of its innovations is the use of props such as blankets, blocks, straps, pillows, chairs and bolsters. These are to help the yoga student make an ideal alignment even when the body is not yet flexible enough. It is a good style for people who are not physically fit enough to practice a more flowing style. People who are ill, elderly and overweight, as well as those with back pain, can benefit from this style. It is one of the most popular styles of yoga worldwide.

You will be able to do yoga without creating more pain if you follow the instructions given here and get help from your instructor. The use of props will bring the pose to you when weak or tight muscles cannot fully get you into the pose. Remember to deeply relax in between poses.

The Yoga breathing techniques help relieve stress. The also help you meet the challenge of the stretch. Because yoga is spiritual you may find ways to work on deeper levels of healing and the end of pain.

Yoga is ideal for dealing with back problems arising from postural alignment conditions. A study published in the December 2005 issue of Annals of Internal Medicine found yoga to be more effective than conventional therapy. A study conducted at the Group Health Cooperative in Washington State required 101 adults to follow a choice of treatments: a 12-week course in yoga, 12 weeks of standard therapeutic exercise or 12 weeks following instructions in a self-help book. The results showed yoga hastened relief from pain and brought longer lasting benefits. Lead researcher, Dr. Karen Sherman, attributed this to "mind and body effects" being in collusion.

Conditions that are very suitable for treatment with yoga include, but are not limited to: kyphosis, scoliosis and lordosis. With some modifications and a gentle, informed approach, it can also benefit those with stenosis, problems of the intervertebral disk and nerve root problems among others.

Respect the limits your body places on you with your pain. You do this by listening to your body, a skill yoga will help you cultivate with practice. And it can't hurt to check and see if there are any yoga classes that are designed specifically for people with back problems.