Yoga for the Lower Back
One of the most well-known ancient yoga stories about a healthy spine is the story of Matsyendra, a legendary sage who is considered the founder of Hatha yoga.
According to the story, Matsyendra was sitting in a relaxed cross-legged position when he was swallowed by a large fish. Inside the fish's belly, he continued to practice his yoga postures and breathing techniques, eventually discovering the secrets of Hatha yoga.
When the fish was caught by a fisherman, Matsyendra emerged from its belly, sharing his newfound knowledge with the world. He emphasized the importance of spinal health in his teachings, as he believed that a strong and flexible spine was crucial for achieving overall physical, mental, and spiritual well-being.
In honor of Matsyendra, many yoga postures are focused on spinal health, such as twists, forward folds, and backbends. These postures are believed to stretch and strengthen the spine, improve circulation, and release tension and stress from the body.
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The practice of yoga involves both physical postures and breathing exercises, as well as meditation and relaxation techniques. These aspects of yoga can help address the psychological factors that contribute to lower back pain.
Chronic pain, including lower back pain, can have a significant impact on an individual's mental health and well-being. Depression, anxiety, and stress are common in individuals with chronic pain, and these conditions can exacerbate the pain itself. Yoga practices such as meditation and relaxation techniques have been shown to help manage these psychological factors, leading to improvements in both pain and mental health.
Additionally, the physical practice of yoga can help with body awareness and mindfulness. This can lead to increased awareness of body mechanics and posture, which can help prevent future lower back injuries. Mindful movement can also promote the release of tension in the lower back muscles, reducing pain and stiffness.
Yoga can help with healing the lower back through various anatomical mechanisms. For example, practicing yoga postures can help improve the flexibility and strength of the muscles that support the lower back, such as the erector spinae, quadratus lumborum, and gluteal muscles. This can help alleviate tension in the lower back and improve overall posture.
Yoga also emphasizes proper alignment, which can help reduce pressure on the lower back and prevent further injury. For example, in standing postures like Warrior II, the feet are firmly grounded and the legs are engaged, which helps distribute weight evenly and reduces strain on the lower back. In seated postures like Staff Pose, the spine is lengthened and the shoulders are drawn back, which helps promote proper alignment and alleviate lower back pain.
Additionally, the practice of yoga includes focused breathing techniques, which can help calm the mind and reduce stress. Stress is a common contributor to lower back pain, and reducing stress levels through yoga can help alleviate symptoms.
Overall, the combination of strengthening and stretching the muscles that support the lower back, proper alignment, and stress reduction through breathing techniques can all work together to assist with healing the lower back through yoga.
There are several yoga postures that can help strengthen the lower back. Here are some of the best ones:
Cobra Pose (Bhujangasana): This pose strengthens the lower back and can help alleviate pain. It is important to avoid straining the back and neck while performing this pose.
Locust Pose (Salabhasana): This pose strengthens the lower back and glutes, and helps to stretch the abdominal muscles.
Bridge Pose (Setu Bandhasana): This pose strengthens the lower back, glutes, and thighs, and can help alleviate lower back pain.
Downward-Facing Dog Pose (Adho Mukha Svanasana): This pose stretches the hamstrings and lower back, helping to alleviate pain and improve flexibility.
Cat-Cow Pose (Marjaryasana/Bitilasana): This gentle flowing movement helps to warm up the spine and lower back, improving flexibility and alleviating pain.
Child's Pose (Balasana): This restorative pose helps to release tension in the lower back, hips, and thighs.
Research has shown that practicing yoga can improve lower back pain and function. A study published in the Journal of Orthopaedic Science found that practicing yoga for 12 weeks improved lower back function and decreased pain in participants with chronic lower back pain (Takahashi et al., 2016). Another study published in the Journal of Alternative and Complementary Medicine found that practicing yoga for 12 weeks reduced pain and improved function in participants with chronic low back pain (Cramer et al., 2013).
References:
Cramer, H., Lauche, R., Haller, H., Dobos, G., & Berger, B. (2013). A Systematic Review and Meta-analysis of Yoga for Low Back Pain. The Clinical Journal of Pain, 29(5), 450–460.
Sherman KJ, Cherkin DC, Wellman RD, et al. A randomized trial comparing yoga, stretching, and a self-care book for chronic low back pain. Arch Intern Med. 2011;171(22):2019-2026.
Takahashi, N., Arita, M., Okawa, A., & Maeda, Y. (2016). A Prospective Study of Patients with Chronic Low Back Pain Undergoing Lumbar Decompression Surgery: Use of the Japanese Orthopaedic Association Back Pain Evaluation Questionnaire (JOABPEQ). Journal of Orthopaedic Science, 21(4), 424–430.
Sherman KJ, Cherkin DC, Wellman RD, et al. A randomized trial comparing yoga, stretching, and a self-care book for chronic low back pain. Arch Intern Med. 2011;171(22):2019-2026.
Wardle JL, Keage HA, Cole J, Maguire K, Loxton D. Yoga for the management of pain and sleep in rheumatoid arthritis: a pilot randomized controlled trial. Musculoskeletal Care. 2019;17(3):348-356. doi:10.1002/msc.1412
