If you are considering using yoga to treat back pain, we have provided you with all the information you need. In this article, Mark Brownless, a physical therapist with more than 25 years of experience, tells Live Science whether back pain is really caused by muscles and whether yoga is really a good idea if you have back problems.
Therefore, whether you are looking for a quality yoga mat that can be used at home or in the office, or are not sure if yoga is correct, this article should tell you what you need to know.
Please note that this is not an exhaustive article about back pain. If you have any questions about whether you should use yoga to treat back pain, or have any other concerns about your body, please consult your family doctor or physical therapist.
However, for now, this is what Brownless told Live Science about yoga for back pain.
Does yoga help low back pain?
A survey Forbes 2016 It was found that 37 million people in the United States practice yoga. Simply put, yoga is a series of postures and stretching exercises, plus breathing exercises, designed to help regulate the body. It can become more complex and complicated, including different types of yoga, meditation, physical and mental balance, and so on.
If you are using yoga to treat back pain or any other musculoskeletal problems, then yoga should focus more on this part of the body than other parts. However, yoga is not a panacea. If your back pain is related to sitting and working all day, then any stretching exercise will not help if you do not sit and rest, evaluate your workstation and consider improving your posture. Yoga will not counteract all these habits, this is not a check box situation.
However, if you have tried to address the causative factors but still have back pain, then yoga may help control your symptoms.
Is back pain muscular?
You may have heard that people have herniated or slipped discs in their backs, or that degeneration/arthritis is the cause of back pain. These are of course true conditions, but sometimes back pain is not so severe or noticeable. Most back pain seen by doctors is classified as non-specific or mechanical, but what does this mean?
Back pain is often described as a muscle or muscle strain, even by doctors, but MRI scans never show this, and there is little or no evidence of actual soft tissue damage. In the doctor’s office, when the patient stretches (arches) the back, the examination usually produces the patient’s symptoms, when there is no load on the muscle tissue. This kind of exercise actually puts a load on the joints of the lower back-the small joints-it is most common in patients with simple back pain. Yes, the upper muscles will spasm due to this, but clinical experience has shown that most simple back pains are not caused by muscles.
If it’s not muscles, what are they?
I heard stories from patients about how their backs “outside” when they bend over to tie their shoelaces or pick up a pen. Obviously, if tying shoelaces is so dangerous, we will all be forced to wear slip-on shoes. So, it can’t really be a simple behavior that caused this problem, but it’s the last straw in all the actions you do. These actions will put pressure or overload on your back. Now these organizations One is calling for help.
If you do have a simple soft tissue strain, it will take a month or two to resolve, but in the clinic, a week or two of treatment can significantly improve; so you have actually damaged some tissues that are inappropriate.
On the contrary, it is more likely that excessive pressure and strain on the waist may cause pain by putting too much load on the soft tissues and causing them to send nerve signals that are interpreted as pain to the brain. It is impossible to say whether these strains are caused to muscles, ligaments or other soft tissues. As we said above, they are unlikely to be damaged.
“There is no gain without pain”?
If you are just training—whether for aerobic fitness or anaerobic use of weight to become stronger—it may be hurt. Cardiovascular needs and body load will put pressure on joints and muscles. When people think of the expression “no pain, no gain”, training in this way is what really means.
Generally speaking, this does not apply to people with pain problems. In this case, if you have back pain and you have undergone any form of training or rehabilitation training to make your back pain worse, generally speaking, it cannot be better. In fact, you are stirring the hornet’s nest to make you more sensitive to pain, and this will not improve the situation.Some Learn It has been shown that patients can tolerate pain and obtain good short-term results, but these are performed in a supervised physical therapy environment, and it is best to avoid doing it when you are alone.
Essentially, if you are using yoga to treat your back pain, it really doesn’t make sense to use it to bring yourself more pain.
Similarly, there are studies that have cited New York Times This shows that yoga can cause harm, or make existing harm worse. Does this mean that practicing yoga is dangerous? Do not. But doing it actively, and pushing yourself too hard without respecting your physical limits and certain postures that may exacerbate the problem, will definitely increase the risk of injury in any activity.
When should you not try yoga to treat back pain?
If your symptoms are getting worse, you should not try yoga-they have progressed from localized back pain to radiation in the buttocks or legs, or if you have acupuncture or numbness in one or both of your legs.
If general exercise or specific yoga postures are painful, then you need to relax, stop those specific postures and review the exercise you are doing.
For all these preventive measures, it is a good choice to seek medical advice first, and whether yoga helps.
However, there are some red flags and you should seek medical attention immediately:
- If you lose control of your bladder or bowel
- If you have “lower” numbness in the saddle area
- If you have severe symptoms of coughing, sneezing, or going to the toilet
- If you lack coordination in your legs when you move around
How to start yoga
You can look for reputable yoga classes locally-talk to some people who go there and see if the instructor adjusts the posture according to the different needs of the people-as a beginner, you want to avoid those difficult classes that you will also be promoted .
Find a website or YouTube video that will show you some postures and stretching exercises at home. Again, try to learn as much as possible about the instructors in advance through comments and recommendations, or even email them to ask them if it is appropriate.
Start slowly and accumulate
You may only manage some simple postures for a minute or two every day-that’s great! This is not about doing difficult poses for hours in a meditation state, but about making your back-and you-feel better.
If certain postures increase your pain, please check that you are doing these actions correctly-it may be a good idea to photograph yourself, if they continue to make you worse, please stop practicing-they may not be suitable for you.
Finally, as always, if in doubt, if your symptoms have increased, or if you have any concerns, please seek professional medical advice.
What else is good for low back pain?
If you want to try other methods than yoga to relieve back pain, then you can try some simple stretching exercises. We always recommend that you follow the advice of a qualified physical therapist. Likewise, you should make sure that no exercise will make your pain worse, and you may start with some simple exercises to see how your back reacts. You can add more content at any time.
If you want to seek professional help, it may be worth consulting your family doctor at first and then looking for a qualified physiotherapist, chiropractor or osteopath for treatment.