If you suffer from back pain, you may not be thinking about movement as a means of pain relief. While stillness is a common approach, there are some activities that can benefit an aching back. Gentle yoga practice, for example, may reduce your symptoms, improve your mood and enhance your back's flexibility.
Yoga
Yoga is a series of exercises and breathing practices based on Hindu disciplines. Yoga traditionally began as a religion, but in the Western Hemisphere, is used more as an exercise program of yoga poses than a religion.
Chronic Back Pain
Back pain that lasts a long time and tends to affect your daily life is considered chronic. Your pain could be the result of an injury or arthritis. This kind of pain is characterized by deep tissue aches, burning sensation or numbness. It may sometimes prevent you from performing daily tasks at home or work.
Short-term Yoga Practice
In 2008, at a residential health center in Bangalore, South India, patients were subjected to one week's worth of yoga poses, breathing exercises, meditation and yoga philosophies. "The Journal of Alternative and Complementary Medicine" reported that this yoga based program reduced back pain and increased spinal flexibility in the participants.
Long-term Yoga Practice
The Department of Community Medicine at West Virginia University, Morgantown in 2009 studied the effects of six months yoga practice on those suffering from chronic back pain. Forty-three participants practiced yoga and 47 received standard medical care. "Spine" magazine reports that the yoga participants reduced their functional disability, level of pain and feelings of depression. Researchers also found a trend for reduced use of pain medication during yoga practice.
Pose
"Yoga Journal" suggests Downward Facing Dog to provide back pain relief. Perform this exercise by beginning in a hands and knees position. Spread your fingers and straighten your legs to press your hips toward the ceiling. Press your chest toward your legs and allow the top of your head to be positioned toward the floor. Press your heels toward the floor and hold for one to three minutes. If you feel any pain, release the exercise and return to hands and knees. Speak with your doctor before beginning any exercise program.
References
- "Spine": Evaluation of The Effectiveness and Efficacy of Iyengar Yoga Therapy on Chronic Back Pain
- "Journal of Alternative and Complementary Medicine": Effect of Short-Term Intensive Yoga Program on Pain, Functional Disability and Spinal Flexibility in Chronic Low Back Pain
- "Yoga Journal": Back Pain Poses
- Back.com: Back Pain
