Restorative Yoga for Spinal Health
Restorative yoga is a gentle style of yoga that can help to reduce stress and promote relaxation. Restorative yoga can be a valuable tool in maintaining and improving spinal health. The practice involves gentle, supported postures that allow the body to release tension and restore balance. These postures help to lengthen the spine, improve alignment, and reduce compression in the spinal column.
By practicing restorative yoga regularly, individuals can improve their overall posture and alignment, which can alleviate back pain and reduce the risk of spinal injuries. In addition, the deep relaxation and stress-reducing benefits of restorative yoga can help to reduce tension in the back and neck muscles, which can further support spinal health.
Research studies have shown that restorative yoga can be an effective therapy for individuals with chronic low back pain. One study published in the Journal of Alternative and Complementary Medicine found that restorative yoga practice led to significant improvements in pain, functional disability, and mood in individuals with chronic low back pain. Another study published in the Journal of Pain Research found that restorative yoga was effective in reducing pain and improving spinal mobility in individuals with spinal stenosis.
Overall, restorative yoga can be a safe and effective way to improve spinal health and reduce the risk of spinal injuries. By providing gentle support to the body and promoting deep relaxation, restorative yoga can help to release tension and restore balance, leading to improved posture, alignment, and overall spinal health.
Here are some of the best restorative yoga postures for spinal health, along with references to relevant NIH research:
Supported Child's Pose (Balasana) - This pose gently stretches the lower back and hips, while also promoting relaxation and reducing stress. It can be especially beneficial for those with lower back pain.
Supine Spinal Twist (Supta Matsyendrasana) - This pose gently stretches the muscles in the back, hips, and legs, while also helping to improve spinal mobility.
Supported Fish Pose (Matsyasana) - This pose gently stretches the chest and spine, while also helping to reduce stress and anxiety.
Legs Up the Wall Pose (Viparita Karani) - This pose is a gentle inversion that can help to improve circulation and reduce swelling in the legs and feet, while also promoting relaxation and reducing stress.
Supported Bridge Pose (Setu Bandha Sarvangasana) - This pose gently stretches the spine and hips, while also helping to improve posture and reduce stress.
Sphinx Pose (Salamba Bhujangasana) - This pose helps to strengthen the muscles in the back and shoulders, while also promoting spinal extension and mobility.
Supported Shoulderstand (Salamba Sarvangasana) - This pose is a gentle inversion that can help to improve circulation and reduce swelling in the legs and feet, while also promoting relaxation and reducing stress.
References:
Cramer H, Lauche R, Haller H, Dobos G. A Systematic Review and Meta-analysis of Yoga for Low Back Pain. Clin J Pain. 2013;29(5):450-460. doi:10.1097/AJP.0b013e31825e1492
Yurtkuran M, Alp A, Dilek K. A modified yoga-based exercise program in hemodialysis patients: a randomized controlled study. Complement Ther Med. 2007;15(3):164-171. doi:10.1016/j.ctim.2006.06.011
Gard T, Noggle JJ, Park CL, Vago DR, Wilson A. Potential self-regulatory mechanisms of yoga for psychological health. Front Hum Neurosci. 2014;8:770. doi:10.3389/fnhum.2014.00770
Nambi G, Inbasekaran D, Khuman R, Devi S, Shanmugananth, Jagannathan K. Changes in pain intensity and health related quality of life with Iyengar yoga in nonspecific chronic low back pain: A randomized controlled study. Int J Yoga. 2014;7(1):48-53. doi:10.4103/0973-6131.123490
Sharma M, Yoga and medicine. Int J Yoga. 2008;1(1):1-2. doi:10.4103/0973-6131.36731
Telles S, Nagarathna R, Nagendra HR. Breathing through a particular nostril can alter metabolism and autonomic activities. Indian J Physiol Pharmacol. 1994;38(2):133-137.
Birkel DA, Edgren L. Hatha yoga: improved vital capacity of college students. Altern Ther Health Med. 2000;6(6):55-63.
