Yoga For People With Back Pain

When my lower back becomes tense, a frequent occurrence due to prolonged periods in my work chair, I prefer to address it by sitting on the floor and gradually transitioning into my preferred yoga pose, the half lord of the fishes, also recognized as a seated spinal twist. A gentle twist to both the left and right consistently proves effective in alleviating my back discomfort.

Yoga stands out as a highly beneficial approach for relieving lower back pain, contributing to the stretching and strengthening of muscles that provide support to the back and spine. These muscles include the paraspinal muscles, facilitating spinal bending, the multifidus muscles, which stabilize the vertebrae, and the transverse abdominis in the abdomen, offering additional spinal stability.

However, it’s noteworthy that yoga is associated with various back-related injuries, particularly among the elderly. A study featured in the November 2016 edition of the Orthopedic Journal of Sports Medicine reported an eightfold increase in injury rates among individuals aged 65 and older between 2001 and 2014, with prevalent injuries affecting the back, such as strains and sprains. Consequently, the pertinent question arises: How can one safeguard a sore back when engaging in a therapeutic practice like yoga that possesses the potential to provide relief?

Proper form is especially important for people with back pain

Dr. Lauren Elson, an instructor in medicine at Harvard Medical School, highlights a significant concern with yoga-related back injuries, attributing them to a failure in adhering to proper form and pace. According to her, individuals often hastily “drop” into yoga poses, neglecting the crucial aspect of gradually “lengthening” into them.

This is analogous to the risk associated with jerking the body while lifting a dumbbell or performing fast reps instead of executing slow, controlled movements. Similarly, running on a treadmill at maximum speed without gradually increasing the tempo heightens the likelihood of injury.

In the realm of yoga, the key principle is to utilize your muscles to establish a sturdy foundation for movement, followed by adhering to proper form that facilitates a gradual lengthening and stretching of the body. To illustrate, during my seated twist, I am mindful that the objective is not to rotate rapidly and maximally. Instead, I focus on engaging my core muscles and creating a sensation of elongation in my spine. By twisting slowly until I encounter resistance and holding the pose for a comfortable duration, I allow the tension to dissipate. This deliberate approach minimizes the risk of injury and fosters a more mindful and beneficial yoga practice.

Starting yoga if you have back pain

Before embarking on a yoga program, it’s crucial to consult with your doctor, especially if you are dealing with low back pain. Dr. Elson advises against practicing yoga for individuals with specific back issues, such as a spinal fracture or a herniated (slipped) disc.

Once you receive approval from your healthcare provider, taking proactive steps to protect your back during yoga sessions is essential. Communicate with your yoga instructor beforehand, providing details about any pain or limitations you may have. This information allows the instructor to offer protective modifications for specific poses or guide you through movements to ensure proper execution without straining your back. Alternatively, consider seeking out yoga studios or community centers that provide classes specifically tailored for relieving back pain.

It’s important to recognize that the stretching and lengthening movements inherent in yoga can be beneficial for alleviating low back discomfort. Dr. Elson encourages individuals to embrace yoga mindfully, as it can be a safe means of enhancing mobility and strength while effectively stretching tight and aching back muscles.