Although yoga is often praised for its therapeutic benefits, as with any form of physical fitness, there is always the potential for injury. Some yoga postures, in particular advanced postures requiring greater flexibility, can take years to learn and should be practiced under the guidance and direction of a trained instructor. Back injuries can occur, and those with back problems should avoid certain postures, especially inversions.
Misconceptions
Because yoga is considered gentle, there is a misconception that it is easy and can be practiced by anyone. However, a number of asanas, or yoga postures, require great flexibility, especially in the spine, and can cause back pain or injury if not executed properly. Yoga teacher and certified yoga therapist, Michael Lee addresses this in an article in iYoga Life, in which he states that many new yoga students do injure themselves, especially if they go beyond their limits and "do too much too soon." Lee reminds readers of the importance of following the teacher's instructions, but also to pay attention to the body's own messages. Those who have prior back injuries, or have had back surgery, should avoid doing a lot of back bends or twisting postures. Yoga is not a competitive sport, and the old adage "no pain, no gain" does not apply.
Effects
Each of the asanas are designed with a specific purpose. Some help to stretch the long muscles of the body, others help build strength. A few are designed specifically to develop balance and control, and others help with focus and concentration. Even warm-up breathing exercises and final relaxation have a purpose: to condition the breath and help relax the body and mind. The effects of yoga are intended to go beyond general physical conditioning.
Warnings
Although yoga can be beneficial, the effects are different for everyone. Some of the most basic postures, such as standing forward bend and seated forward bend, which help to stretch the hamstrings and relieve tension, can actually strain the back if certain injuries are present. In an article in "Yoga Journal" from 2010 entitled "Ease on Back", author Julie Gudmestad points out that students with herniated or bulging discs may experience more pain with these simple stretches. She explains that when bending forward, the lower back flexes, diminishing the normal curve of the spine. The result is more weight put on the front of the discs. Supporting ligaments are also strained and the space between the discs is decreased. While this is normal for most, it is problematic for those with existing low back problems. Individuals with herniated discs or other chronic back pain, especially with radiating leg pain, should consult their physician or health care practitioner before beginning a yoga or other fitness program.
Benefits
In general, regular yoga practice under the direction of a trained instructor is considered beneficial, even to those with mild to moderate back pain. In fact, yoga may even provide therapeutic benefit when used in conjunction with conventional medical care. In a study by the University of West Virginia, cited by Medical News Today in September 2009, researchers determined that patients with chronic low back pain who practiced yoga were able to control their pain better than patients who relied solely on traditional medical care.
Precautions
Yoga can be an effective form overall mind and body conditioning. However, as with any fitness program, there are side effects to consider. Overexertion can cause strained ligaments and pulled muscles. Some postures, if not performed properly may also place unnecessary stress on the joints. Those trying yoga for the first time should use caution, listen to their body, and be mindful of their own limitations.
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