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After headache, back pain is the most common neurological ailment in the United States, and nearly everyone suffers from lower-back pain at some point in their lives. In fact, Americans spend at least $50 billion a year on lower-back pain alone. But there is one treatment that won't cost you anything, except some time. A study published in the journal Spine found that yoga for lower-back pain is an effective way to erase the pain. In fact, study authors found those who practiced yoga twice a week experienced significantly less lower-back pain, disability, and depression than those using conventional treatment, such as painkillers. Want to try it? Read on for some easy yoga moves for lower-back pain, recommended by Kristen Schultz Dollard, author of The Yoga Body Diet. (Before you do, make sure your doctor has ruled out a herniated disk or any other serious condition as the source of your chronic pain.)
If you're just starting out, try to hold each of the following poses for three to five breaths, then return slowly to the starting position. As the moves become more comfortable, you can repeat each one to give your muscles more of a workout.
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Downward-Facing Dog: Get on your hands and knees; tuck your toes, and press your palms into the floor, lifting your hips. Straighten your legs and press your heels down. Hold and release. |
It may be a dull ache, or a
It may be a dull ache, or a sharp or piercing or burning sensation. The pain may radiate into the arms and hands as well as the legs or feet, and may include symptoms other than pain, such as weakness, numbness or tingling. Las Vegas chiropractor
One thing that can alleviate
One thing that can alleviate lower back pain is to strengthen and stretch stomach muscles. For upper back pain strengthen and stretch upper pectorals. Notice it can be the muscles on the other side of the body that causes pain.
I am so interested in this
I am so interested in this kind of yoga exercises, as there are few people in my family who are in search of these exercises. It will really become a helpful platform for me and more as well google craigslist search engine
An see that you are an expert
An see that you are an expert at your field! I am launching a website soon, and your information will be very useful for me.
Energy saving light
Having lower back pain can be
Having lower back pain can be very annoying for most people. Yoga definitely is something that helps. I used to suffer from lower back pain until I found out that your mattress has a lot to do with it. I visited many mattress stores phoenix az and found a pillowtop one that works magically. Just another suggestion for lower back pain issues.
dangerous rounding of the lower back
My ignorance about spinal mechanics caused me much grief. I speak from experience that extreme rounding of the lower back as in the Forward Bend and Double Leg Forward Stretch poses can cause damage to an arthritic back. It was just such a manuver done in the name of stretching that resulted in a bulged disk in my spine. I endured six months of sciatica pain in my right leg and hip. It then took over six months of rehabilitation exercises to correct the muscle atrophy in my right leg. I totally agree with the Ginger. I can also vouch for the effectiveness of Stuart Mcgill's recommendations for appropriate exercises for core muscle stabilization to protect the lower back.
Modified yoga
I have had back surgery and I find yoga very helpful both physically and spiritually. The postures shown here are harder than what I can do, but there are lots of modifications out there. Many are free, too. Here's a link for gentle back bends and a modified chair yoga for seniors or anyone with limitations. Nameste!
http://www.ehow.com/video_4400790_chair-yoga-seniors-backbends.html
yoga for back pain
These asanas are too advanced for someone just starting yoga.
I find the author somewhat irresponsible suggesting folks try this like anyone could just go in their backyard and begin with these postures. I have practiced yoga most of my life, Hatha and Iyengar. I have also injured my low back and hip when I worked as an ICU nurse. I can still perform asanas many could not; however, I am very careful now to stay connected to the site of my injury. I would never suggest so much focus on the back arch poses for a low back injury. Notice where the point of pressure goes in the arch poses. Any physiology trained teacher would not suggest such emphasis either. And anyone with low back pain should consult with a trainer experienced in low back injuries who will watch your every move and guide you through what works for YOUR body. Always remain in charge of your health. If something hurts, that is your body's way of communicating with you.
Janet Still FNP-BC
agree with Ginger
I am sorry, but I must agree with Ginger. While these yoga poses make my back FEEL better, I have had one chiropractor and two physical therapists tell me I am doing more harm than good, as I have disc herniation. Which, apparently, is one of the most common causes of back pain. So proceed with caution after you consult a professional...
This article carries liability and needs proper peer review
The mechanics used in the demonstration of the majority of these yoga postures, especially in downward dog, encourages a reversal of spinal curves which would actually WORSEN most back pain, especially discogenic back pain (those with disc problems).
The biomechanical rule for treating low back pain is stabilization, not mobilization. None of the exercises shown here - yoga or not - that focus on stretching - will cure low back pain.
Yoga is often misused as a way to stretch. Yoga is sometimes used to stretch - but as an expert in the field - I rarely use it to "stretch" a patient.
Yoga, when properly aligned by a medical professional trained in both east/west medicine, should be used to stabilize the spine. Mobilization (or stretching and other methods) comes AFTER stabilization. In addition, some of these poses absolute stabilization - and are too advanced for an acute population.
I would suggest to Rodale that they have their articles peer reviewed by experts in the field of yoga, specifically medical therapeutic yoga, before they publish them to their site.
The poses recommended in this article could actually cause harm to the majority of the low back pain population.
Sincerely,
Ginger Garner MPT, ATC
yoga for lower back pain
Back pain suffers can benefit from using these stretches. I have found for the majority of people using a form of flexion - example laying on ones back and pulling your knee up to your chest before doing these type of stretches enhance the overall stretching by easing the spinal muscles faster rather than trying to over come short comings such as tight calve muscles before feeling it in the hamstrings(back of the legs) and lower back muscles. Overall very good recommendations from Rodale as usually.
Dr Adam Weiss
William
My back has also been a pain, particularly in wet weather. I usually exercise too little, I have pressed it to try to exercise, to see if my body helps.
Low back pain and exercise
There is a scientifically proven regiment by Stuart McGill for low back pain. It targets the stabalizers. These are "shut off" when they are injured... I use them with my clients. Stuart McGill, "Low Back Pain." is the name of the book. Human Kinetics carries the book. It also discusses, in great detail, many of the exercises we "believe" are good for the back.
Lower Back Pain Yoga
I am very interested in this however I do have a herniated disc. I have had 2 surgeries since a piece of the disc broke off. Once before the surgery and once agains 6-8 weeks after the first surgery. Do you suggest yoga in this sitiuation?
Thank you,
Eleen Ryan (Ele)