New Research Says This Type of Exercise Can Offer Relief for Chronic Back Pain
Although it’s often characterized as an annoyance, chronic lower back pain can bring serious repercussions—in fact, the World Health Organization (WHO) notes it’s the single leading cause of disability worldwide. Prevalence increases with age, but the WHO reports that lower back pain can be experienced at any age, and the highest number of cases occur between the age of 50 to 55 years.
A new study in the Journal of Orthopaedic Research suggests there may be one non-pharmaceutical approach to consider: a regular yoga practice.
Researchers in Italy looked at how eight sessions of yoga done over four weeks affected 10 women with chronic lower back pain, and 11 women without the issue. At the end of the series, those in the back pain group showed significant reductions in self-reported pain intensity.
All the participants showed improvements in spinal flexion, but that boost was particularly notable among those with chronic pain, since they tended to have less mobility in the spine at the start of the yoga practice, according to lead author Alessandro de Sire, M.D., researcher at the University of Catanzaro in Italy.
Given the small number of participants and limited timeframe, he tells Bicycling that more research needs to be done to assess yoga’s long-term effects on lower back pain. However, he adds that the results are intriguing because they represent a potential option in the management of chronic back pain.
Even doing yoga remotely—at home, doing an online class, or using videos—may have that effect, he says. In the recent study, participants did only one class in person, and the rest were done online.
While the movements themselves are useful, he adds that aspects unique to yoga likely contributed to the results as well. The breathing exercises and mindfulness practices incorporated in yoga can also influence pain perception and spinal flexion, the researchers noted in the study.
“Both deep diaphragmatic breathing techniques and mindfulness practices might enhance pain coping strategies, decrease pain catastrophizing, and improve overall psychological wellbeing,” says de Sire.
Yoga Poses for Back Pain Relief
Although numerous yoga poses may be helpful for easing muscle tightness throughout the body, some may be particularly useful for targeting lower-back tension, according to Rachel Hirsch, registered yoga instructor and founder of Empowered Yoga in Los Angeles. She tells Bicycling these four are especially beneficial, and they were also part of the yoga sequence used in the recent study.
1. Cat Cow
Why it works: “This is a great movement for those with back pain, since it improves blood flow, as well as increases mobility and flexibility in the spine,” says Hirsch. “We often spend a lot of time sitting, which can compress the low back; this can serve as a counterbalance.”
How to do it:
Start in tabletop position, on hands and knees, shoulders over wrists and hips over knees.
Inhale to lift gaze and arch spine.
On exhale, round back, tuck tailbone and move chin to chest.
Move through these two postures, articulating the spine, for 10 full breaths.
2. Bridge Pose
Why it works: This pose strengthens the back, glutes, and hamstrings while also stretching the front of the body, according to Hirsch. “Mindfully strengthening your back muscles in this way will allow you to relieve tension and improve posture,” she says. “Similar to cat cow, bridge pose may also improve flexibility in the spine.”
How to do it:
Lay faceup, knees bent, and feet hip-width apart. Arms at sides, palms flat on the ground.
On an inhale, press into arms, hands, and feet to lift hips. Keep the gaze up.
Hold top position for 3 full breaths.
Slowly lower down.
Repeat. Do 3 reps.
3. Spinal Twist
Why it works: Any kind of gentle twist in yoga can help with back health, and by lying down, you can feel more supported. “This will help to relieve back pain and can encourage increased spinal mobility, which will also assist with relieving pain over time,” says Hirsch.
How to do it:
Lay faceup, knees bent and feet on the floor. Bring arms out to a T-shape, with palms up.
Let legs fall over to the left, as far as they can go before right shoulder comes off the ground.
Hold for 5 breaths.
Repeat on the other side.
4. Child’s Pose
Why it works: “This pose gently stretches the spine, potentially decreasing back and shoulder pain,” said Hirsch. “It also helps to relieve stiffness in your hips and pelvis, which can contribute to low back pain.”
How to do it:
From tabletop position, bring knees apart and feet together so big toes are touching.
Gently sit back toward feet, and reach arms straight in front of you. Alternately, you can stack the arms and rest forehead on hands.
Hold for 5 breaths.
You Might Also Like
