Back pain can be caused by a vast assortment of factors, including poor sleeping positions. The University of Maryland Medical Center notes that it is commonly a result of exercise or sports-related strain. Yoga proponents agree that back pain can be prevented or treated by performing simple yoga exercises that stimulate flexibility and strength.
Significance
You may think that the best cure for back pain is bed rest. Yet the National Institute of Neurological Disorders and Stroke states that people who continue their day-to-day activities after the onset of back pain often wind up with better back flexibility than those who spend a week in bed and those who partake of rehabilitative exercise often recover even faster. A 2005 study by K.A. Williams and researcher colleagues at the West Virginia University School of Medicine found that by participants who practiced Iyenger yoga exercises had reduced pain and medication use.
Identification
The practice of yoga may date back as far as 3300 BC, writes Gregory Possehl in "The Indus Civilization: A Contemporary Perspective." In "Yoga as Medicine," Timothy McCall states that increased strength and endurance, flexibility, weight control, immune system efficiency and improved respiratory and cardiovascular function are standard outcomes of yoga practice. In addition to facilitating optimum health, yoga is also used widely to prevent and treat musculoskeletal conditions, especially those related to back pain.
Types
Leslie Kaminoff, author of "Yoga Anatomy," notes that back pain may be relieved by performing a range of simple yoga postures and poses that stretch and strengthen the muscles of the lower and upper back, as well as the spinal column. Lower back pain, for instance, may be alleviated by performing the Cat Stretch, Pelvic Twist, Locust and Corpse Pose, all of which may, in addition to strengthening the lower back, help to mobilize the neck shoulders and spine. The Warrior and Easy Pose, by contrast, may be used to stretch the upper back, as well as the chest, hips and legs, and may also contribute to your ability to keep your spine straight.
Considerations
In spite of a vast array of books and instructional videos on the market, you'll do best when learning yoga to do so under the supervision of a qualified instructor who can spot errors of form early on. Learning properly will equip you to perform exercises safely on your own.
Warning
Certain yoga poses that may aggravate or further damage your back, especially if you suffer from chronic low back pain. Consult a doctor to determine which exercises to avoid.
References
- University of Maryland Medical Center: A Patient's Guide to Low Back Pain in Athletes
- National Institute of Neurological Disorders and Stroke: Low Back Pain Fact Sheet
- PubMed.gov: Effect of Iyengar Yoga Therapy for Chronic Low Back Pain
- "The Indus Civilization: A Contemporary Perspective"; Gregory L. Possehl; 2003
- "Yoga as Medicine: The Yogic Prescription for Health and Healing"; Timothy McCall; 2007
- "Yoga Anatomy"; Leslie Kaminoff; 2007
