Yoga and Back Pain

The Myth and Reality

Many people believe that rest is best for a painful back. On the contrary, what is needed is regular exercise. Yoga practice helps in relieving the stress and tension that cause back pain. Not all yoga poses relieve back pain; some even aggravate it. So, it is best to do yoga under an expert yoga instructor.

A word of caution: In case of acute pain, yoga practice should be avoided for 48 hours or until the period of pain passes. If a yoga posture causes pain, it is advised to avoid practice of the posture until absolute pain relief is achieved. Further, any movements that increase the symptoms of pain or discomfort should not be attempted.

Yoga's Play on the Mind

Yoga calms the mind of a practitioner, and is therefore a stress-buster. Meditation removes the perception of pain, which is indeed a boon to those with back pain.

Many believe that psychological and emotional factors influence the sensation of pain. High stress and negative emotions contribute to pain. Yoga helps people to concentrate their energy on breathing, posture and meditation. Controlled breathing, as in pranayama, increases oxygen flow to the brain and sets a rhythmic pattern within the body and mind. This dissipates stress and anxiety, thereby relieving back pain caused by psychological and emotional factors.

Yoga practice involves

• Body position or posture
• Breathing techniques or pranayama
• Meditation or control of mind

Body position or poses in yoga are a safe and effective form of exercise for all people. The gentle body exercises followed by deep relaxation practice helps to reduce the stress and tension that contribute to back pain. They are also useful in maintaining strength and flexibility of the spine. Regular yoga practice relieves back pain by strengthening the muscles that support the spine. In case of persistent back pain, you should not attempt to do yoga postures without expert guidance.

Stability and feeling of well-being are the results of asanas. So, it is imperative that asanas are performed with little effort, with the mind focused inward. Awareness of the body increases, greatly improving the ability to deal with back pain.