Yoga exercises for back pain Virginia

December 20, 2024
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Just two weekly sessions of gentle yoga and deep breathing can help treat chronic lower back pain

Ouch! You bend over to pick something up off the floor and feel that twinge. Suddenly, straightening up becomes creaky and painful. Somehow, a backache always seems to take you by surprise.

But chronic lower back pain, which affects 80 percent of us at some point in our lives, is anything but sudden. It's usually the result of long-simmering problems—weak abdominal muscles, extra weight, muscle tension or poor posture—that put extra pressure on the lower region of the spine, causing the muscles there to overstretch and ligaments to tear.

So, how do you recover when it hurts simply to stand or even sit? Consider yoga. In a recent study of 90 people with lower back pain, researchers at West Virginia University found that performing a low-impact Iyengar yoga program designed for lower back pain twice a week for 24 weeks was more effective in easing pain, immobility and even depression than standard medical treatment.

The ancient Hindu practice consists of a series of poses that gently stretch muscles and promote proper posture. The word yoga comes from the Sanskrit word for "yoke, " and is thought to refer to the union of mind and body. Yoga also uses deep, soothing breathing exercises that relax muscles and soothe mental stress. It cannot only help ease you out of discomfort and immobility but may also aid in treating the overstretched muscles and torn ligaments that cause minor back pain. (If you have back pain and osteoporosis—brittle bones—some yoga techniques can improve strength and balance, but it's essential to involve a physical therapist who can advise which yoga poses to avoid.)

Get Started with Yoga

1. Get your doctor's OK. A growing body of research shows yoga helps with mild back pain, but it can be harmful if you have a herniated disk or other serious conditions.

2. Find the right teacher. Work with an instructor who's trained to teach people with lower back pain. Ask your doctor, or find low-impact Iyengar yoga instructors at iynaus.org.

3. Stick with simple moves. Ask your instructor for gentle, reclining poses such as the Abdominal Twist. Work through the poses with the instructor (or a physical therapist) before trying them at home.

Abdominal Twist: Lie on your back, knees bent, thighs together. Extend arms straight out. Exhale and lower knees to the floor to the left and twist through the abdomen as you turn head right. Inhale, return knees and head to center. Repeat to the right.

4. Relax! Work with your instructor to add deep breathing (in through the nose, out through the mouth) and simple meditation to your practice—they can help reduce pain and associated anxiety.

Source: www.healthcommunities.com
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