YOGA FOR BACK PAIN (BACKACHE)
Yoga for Lower Back Pain : Cat Cow Yoga Pose for Lower Back Pain:
NOTE : PLEASE CONSULT WITH DOCTOR or YOGA SPECIALIST BEFORE DOING ANY OR ALL EXERCISES.
Yoga Workout Beginners Lower Back Stretch Home Exercise Routine :
Indian Girl Explaining Yoga for Backache :
Yoga and the Problem Back:
If you have a back problem, it's best to get an okay from your doctor before trying yoga. Back pain is often the result of a biomechanical imbalance in spinal structures. Your doctor can advise you of: •Any movements to avoid :•The most productive level of challenge
•Safety modifications
•Effects of interaction between exercise and your medications
What a Good Yoga Teacher Can Do:
Once you have had this conversation with your doctor, tell your yoga teacher about it. A good teacher will be able to respond to your medical limitations with the use of props (special aids) and modifications, allowing your experience with yoga to be safe and beneficial.Unless you are a professional rehabilitation specialist, it is imperative to find a qualified yoga teacher. Do not try to teach yourself!
Balance Is Key:
Doing yoga cultivates a balance between the flexibility and strength of the muscles of the body, often the real culprit in back pain. Most people are tight in key areas affecting the spine - in the hips and shoulders, for example. A system like yoga, which releases muscle tension, can improve back pain. While the emphasis is on stretching and flexibility, yoga also develops muscle strength.Types of Yoga Suitable for Back Pain Sufferers:
There are a variety of yoga styles out there, ranging from gentle to vigorous. Also, some styles emphasize spirituality and emotions, while others, most notably hatha yoga, focus more on physical postures. For persons with back pain, a hatha yoga style is a good place to start, particularly classes that emphasize rest and restoration. Styles such as kundalini, ashtanga and bikram are specialized and challenging - not a good choice for back pain sufferers. A good rule of thumb: Gentle is better.Alignment and Body Awareness - The Hallmarks of Hatha Yoga:
As a whole-body system, yoga develops body awareness and places emphasis on alignment. This means that the proper location of each body part (feet, knees, hips, spine, shoulder, head) affects all the others. Like Pilates, yoga emphasizes core work, although yoga has less abdominal strength development.Don't Try - Modify! An Introduction to Props:
You may be wondering, "Will I be able to do yoga without creating more pain?" Most yoga classes utilize props. Props help bring the pose to you, when tight or weak muscles cannot fully bring you into the pose.Relax, Deeply:
Yoga incorporates breathing techniques that can lead to stress relief and help you get through the challenge of the stretch. Often, yoga classes have a spiritual basis, offering techniques and the environment in which to work on deeper levels of healing and pain resolution.
Talk to the Prospective Yoga Teacher:
Talking to your prospective yoga teacher can help you determine which class is right for you. Probe to find out how skilled the teacher is with back and neck pain, and learn how challenging the class is.Some yoga teachers are big on manual adjustments, including stretching. In most cases, adjustments are helpful, but you may need to forgo them to avoid aggravating your pain. Discuss this with the yoga teacher before the class starts, to avoid an unwanted surprise.
Special Focus Yoga Classes:
Many yoga studios offer special focus classes, for example:• Prenatal yoga•Yoga for multiple sclerosis
•Yoga for athletes
Find out if there are any classes geared toward students with back pain. You may be in luck.
Conditions Helped by Yoga:
By its very nature, yoga is well suited to address back problems arising from postural alignment conditions.Examples of conditions particularly suitable for yoga include (but are not limited to):
• Kyphosis
•Scoliosis
•Lordosis
With modifications and a gentle, prudent approach, beginner yoga can benefit those with other conditions as well, for example (but not limited to): •Stenosis
•Problems with the intervertebral disk
•Nerve root issues
Yoga for Back Pain Research Studies :
In the fall of 2011, two studies helped our understanding of the way yoga might be used for back pain relief. In Britain, a three-year study involving 313 participants and multiple instructors delivered a standardized program for chronic back pain sufferers. The yoga participants scored much better than the control group in all areas (pain, pain self-efficacy) except general health.The other study, from the United States, compared yoga to an equivalent amount of stretching. This was a "comparative effectiveness study," and it found that for people who have mild to moderate back pain without sciatica, stretching did just as well as yoga. The study showed overall how valuable movement is in the healing process, said Debbie Turczan, M.S.P.T., a therapeutic yoga teacher and a clinical specialist in physical therapy, New York-Presbyterian/Weill Cornell Medical Center, New York City.
"Yoga teaches us to respect where our bodies are, rather than comparing our current abilities to what we used to be able to do or what someone else can do," she said.
Yoga for back pain can be quite a winner, but you must respect the limits placed on you by your pain. This necessarily involves "listening" to your body, a skill you will undoubtedly cultivate as a student of this ancient system.
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Sources:K.J. Sherman, D.C. Cherkin, J. Erro, D.L. Miglioretti, and R.A. Deyo. Comparison of Yoga, Exercise, and Education for the Treatment of Chronic Low Back Pain. Annals of Internal Medicine Vol 143 Issue 12 pp1-18. Dec 20 2005.http://www.annals.org/cgi/content/full/143/12/I-18
Sherman KJ, Cherkin DC, Wellman RD, Cook AJ, Hawkes RJ, Delaney K, Deyo RA. A Randomized Trial Comparing Yoga, Stretching, and a Self-care Book for Chronic Low Back Pain. Arch Intern Med. 2011 Oct 24. [Epub ahead of print] http://www.ncbi.nlm.nih.gov/pubmed?term=Sherman%20KJ%2C%20Cherkin%20DC%2C%20Wellman%20RD%2C%20et%20al.%20A%20randomized%20trial%20comparing%20yoga%2C
Tilbrook HE, Cox H, Hewitt CE, Kang'ombe AR, Chuang LH, Jayakody S, Aplin JD, Semlyen A, Trewhela A, Watt I, Torgerson DJ . Yoga for chronic low back pain: a randomized trial. Ann Intern Med. 2011 Nov 1;155(9):569-78. http://www.ncbi.nlm.nih.gov/pubmed/22041945
"Sheesh, your back went out... AGAIN?"
ReplyDeleteRecently, a business associate shared with me an intriguing story about someone with back pain...
Michelle Onoff is a successful yoga instructor. Yet for some reason, she suffered with lower back pain.
As a chiropractor, and someone in the healthcare field, I was fascinated by this.
I don't know about you, but I was under the impression that yoga instructors, given their active, stretch-filled, muscle-focused, posture-perfect profession and lifestyle, would be the LAST PEOPLE ON EARTH to experience back pain.
Actually, I was kind of shocked.
If a health-minded yoga instructor can be dealt a crippling back pain blow, what does this say about the rest of us?
Here's Michelle story in her own words. I think it'll inspire hope if you're suffering...
"I was feeling very weak in my core area. And I was having some radiating pain in my lower back.
And I was going to the doctors, and they were telling me things like you need to have disc replacement.
You need to have all these surgeries...
You need to be on these pain medications;
And they wanted to put me through a lot of surgical procedures...
I didn’t want to do ANY of that. But the pain was so bad... I needed some relief.
So I went to two neurosurgeons and I went to a back pain specialist...
The surgeons wanted to operate on me in different places...
… and the back pain specialist wanted to do various procedures, including implanting something permanent in my spine.
I’ve had four procedures that involved needles in my spine, epidurals in my spine and that only gave me a little bit of temporary relief for a couple days.
But it did not cure or really help anything.
It just put a band-aid on a pain for couple of days and that was it.
After my first session of Back Pain Relief4Life, I felt an opening in my back that I haven’t felt in a long time.
I felt stronger to my core and I felt that that radiating burning heat pain that I was feeling, seem to dissipate a little bit.
It seemed to just open up my back in general.
And then after my second session today, I noticed EVEN MORE the stretch in my lower back and more strengthening in muscles that had been weak that I think might help support my lower back.
I was VERY SKEPTICAL about doing Back Pain Relief4Life. Because, as I am a yoga instructor, I feel very knowledgeable in anatomy. And how to help people that come to me in pain.
But I was not aware of certain muscles that I was not using in the body that might help my lower back."
- Michelle Onoff
Here's the back pain program she's referring to:
==>Back Pain Relief 4 Life
I share this with you today because if you suffer from back pain (like 3/4 of the population), I'm told this pain relief program WORKS WONDERS.
People, in as little as 16 minutes, have experienced nothing less than total relief. Do nothing more than a specific sequence of 8 simple, pain-relieving movements.
Sounds incredible, but yet Michelle is a prime example.
See for yourself. Especially if you're being told surgery, needles and medication are in your immediate future.
==>Back Pain Relief 4 Life
You've got nothing to lose.
Rajinder Singh
PS: My personal takeaway? Michelle was humble to admit yoga wasn't working for her.
To me? That takes guts.
She was also smart enough to stay away from drugs and surgery when there were other more natural options.
But sometimes, one gets to the point where you'll try ANYTHING to get even a little bit of relief. If you're at that point, I encourage you to check out:
==>Back Pain Relief 4 Life
Yoga is one of the important healthy exercise, but there are setting things that keeps our body weak...
ReplyDeleteThese steps will help you to regain your fitness...
Click on the Link below to regain your fitness:
https://youtu.be/2oFLaqTV9zY