Have you ever wondered if yoga is the right solution for low back pain? Many people turn to yoga…but what does a Physical Therapist think?
I could write forever on this topic.
The short answer is: YES
Yoga gets you moving. My number one recommendation to anyone with back pain is to start a regular exercise routine…whether that is walking, yoga, or weight training! Even though all I want to do is lay down when I’m in pain, research actually supports exercise in helping with back pain!
The Long Answer is: It Can Be A Lot More Complicated
Everybody’s pain is different. It’s important to respond to low back pain with a very targeted approach. Why? There can be multiple reasons behind low back pain. For some, the problem is decreased mobility in the hips. For others, the issue may be decreased lower abdominal strength. I like yoga because it promotes general movement.
But it isn’t a targeted solution. I can’t guarantee that a one-size-fits-all yoga class is the right solution for YOUR pain.
With that being said, Physical Therapists often incorporate similar exercises/stretches performed during yoga for the treatment of low back pain. If you’re interested in how physical therapy can help, you can learn more here.
The top 3 reasons why I love to incorporate yoga-based exercises with my patients with low back pain:
#1 Breathing
I love the emphasis on breathing and body awareness. I often use a technique called diaphragmatic breathing for pain relief. Try laying down on your back with your knees bent (or a pillow under your knees for low back support.) Place a hand on your belly, and the other hand on your chest. Each time you inhale, the hand on your belly should rise (but the hand on your chest should not.) Each time you exhale, the hand on your belly should fall. Try this technique for 5 minutes any time your back starts to “seize up” for relief.
#2 Mental Health
Another reason why I love yoga as a Physical Therapist is the emphasis placed on mental health and wellbeing. Studies have shown a link between chronic low back pain and depression. So….be a little more forgiving to yourself. Yoga is a great way to release all of that stress you’ve been holding on to!
#3 Postural Awareness
I love the emphasis on postural awareness. It is so easy to get into bad postural habits throughout the day…I even catch myself slouching quite a bit! Yoga instructors always seem to comment on alignment and “lengthening” the spine (versus slouching.) I love the reinforcement!
I wanted to share a couple of my favorite low back pain relief exercises… with a yoga-PT fusion flare!
Yoga-Physical Therapy Fusion
Diaphragmatic breathing: see the explanation above!
Abdominal marching: Draw your belly button in so that you are flattening your low back against the yoga mat. Holding that position, lift your legs into a slow march. Don’t let your spine rotate from side to side….keep your back flat!
Bridge: Again, draw your belly button in so that you are flattening your spine against the floor. Squeeze your bottom and maintain that squeeze as you lift your bottom off of the floor. Keep your abdominal muscles engaged throughout the exercise.
Knees to Chest with Light Rocking: Bring your knees to your chest, rock lightly side to side to massage your low back. This is meant to be a pain-relieving exercise.
If you’re interested in pursuing your own yoga practice for wellness…I recommend using The Yoga Collective (this is what I do!). I prefer personal practice versus going to in-person classes. You can filter the classes based on the level, type of yoga, and length of time. I love it!
Remember- if you’re having chronic back pain (lasting more than 3 months), you need to address it. Because the longer you wait to address your pain…it can turn into a much bigger problem…which can turn into even MORE painful, expensive, and complicated medical procedures that could’ve been avoided altogether. As mentioned earlier in this article, physical therapists are trained at identifying and treating abnormal movement patterns…and we can help you get back to the things you love doing! Don’t let low back pain keep you down!
***Disclaimer: This video/blog is not intended to provide diagnosis, treatment or medical advice. Content provided on this Blog and Youtube channel is for informational purposes only. Please consult with a physician or other healthcare professional regarding any medical or health related diagnosis or treatment options. Information on this Youtube channel should not be considered as a substitute for advice from a healthcare professional. The exercises provided throughout this video/blog are not to diagnose, treat, cure or prevent disease/dysfunction..