When living with chronic back pain, exercise may be the last thing you want to do, however the right program can actually help relieve symptoms. Yoga is a good option because it teaches slow gentle movements with deep breathing to fully relax the body. Before attempting any yoga positions for back pain, it is important to have the cause properly diagnosed and get a doctor's OK. Certain conditions such as osteoporosis, disc injuries and other conditions require special precautions when doing yoga.
Benefits
A program of aerobics, strength training and stretching can help ease back pain. For the best results, do some form of exercise most days of the week. A yoga practice can be done on alternate days from an aerobic program to help keep the body limber. Yoga postures such as hugging one or both knees to the chest can help to loosen the back.
Considerations
The American Academy of Orthopaedic Surgeons suggests that a regular program of exercise is necessary to fully recover from back pain. If the muscles that support the back become tight, they can pull on the spine and cause pain. In contrast, muscles that are more flexible will support movement without pulling on the back. It is always best to consult a trainer or physical therapist to ensure the safety of any exercise for back pain. Yoga postures that stretch the hamstrings, back and hips should be done most days of the week.
Awareness
In addition to increasing flexibility, yoga teaches the student to move mindfully and become aware of the movements that make back pain worse and the ones that make it better. As this awareness is gained during the yoga practice, it can be applied during everyday life. Moving mindfully can help a patient avoid improper lifting, bending or twisting, which can make the pain worse.
Warning
The right yoga postures can ease back pain and the wrong ones can make it worse. To help prevent this, yoga teaches the student to combine deep breathing with the postures as a way to connect the mind and body. The goal is to use the breath to relax into the stretch instead of forcing the stretch. Stretching forcefully or bouncing can make back pain worse. Deep breathing naturally relaxes the body and can make stretching more comfortable. While in a yoga pose, use the exhalation to consciously relax the muscles being stretched.
Solution
Stress is one of many triggers that make back pain worse. Learning relaxation techniques such as those taught in yoga can help. Try lying on your back in corpse pose with a pillow under the knees for support. Take deep diaphragmatic breaths and allow the body to sink into the floor with each exhalation. Make the breaths deeper and slower and consciously relax the back muscles. Practicing a relaxation technique for 10 to 15 minutes a day can help keep stress levels low, and thus may ease back pain.
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