Women's Safety Information

Developed over 5,000 years ago, yoga is one of the best time-tested forms of back pain exercise. Yoga is not only a strength-building program; it uses postures called poses to stretch muscles, elongate the spine and build strength. Well-known benefits of yoga include strengthening the core muscles, increasing flexibility, correcting bad posture, elevating mood and increasing focus.

Much of the back pain people experience today is the result of well-established habits. Sitting for hours a day in front of a computer or desk with bad posture creates muscle tension and rigidity. Years of poor posture can distort the spine’s curvature, causing back pain and possible disc and joint damage. Correcting bad posture should, then, be one of the goals of back pain exercise.

Many of the poses assumed during yoga target the core muscles that are responsible for supporting the spine and balancing the whole body. A strong core allows you to maintain correct posture throughout the day. This prevents or corrects strain on the lower back muscles, which support the upper body’s weight alone if the muscles in the stomach, pelvis and buttocks are not assisting.

Lower back pain can be caused by tension in the muscles of the hips, particularly the hip flexors. These muscles are shortened when we sit, and become rigid if we do not stretch them frequently. Yoga offers a variety of hip opening stretches designed to alleviate hip tension, which in turn eliminates pull on the lower back muscles.

There are a few popular misconceptions about yoga that may cause some to think it is outside their realm of possibility. One is that all forms of yoga require meditation. While mental energy in the form of focus and concentration is a central component of yoga, there are a number of types of yoga whose focus is on strength-building rather than meditation. If you have trouble clearing your head, this does not mean there is not a yoga form for you. See http://www.matsmatsmats.com/yoga/yoga-disciplines.html for descriptions of popular yoga forms.

Another misconception is that yoga practitioners must be as flexible as contortionists. The purpose of any kind of lesson is to instill knowledge or capacity that is not already possessed. Yoga will increase your flexibility, but you do not need to be flexible to begin yoga lessons. There is a variety of levels available to suit people of different capacities.

Yoga is a well-rounded, whole-body approach to back pain exercise. Its attention to the whole body is critical, since back pain can be caused by a problem in another part of the body, such as the hips or legs. People with chronic back pain should consult a medical professional before embarking upon an exercise program, and should pursue yoga under the guidance of a qualified instructor.

For those who just began experiencing lower back pain and stiffness, or those who wish to avoid it, beginner’s yoga is a safe and effective program. You can read testimonials from people who have tried yoga at http://anmolmehta.com/blog/2008/09/26/benefits-of-yoga-stories/. This page also has a link to free online courses. If you are unable to access instructed classes, this gives you another option. As with any form of exercise, if you feel pain, stop.

Far more than just a back pain exercise, yoga practice can improve your quality of life in a variety of ways. It can easily be worked into today’s hectic lifestyle, since a few sessions a week are enough to produce results. Once you have been trained to perform poses with correct posture and breathing, you can practice alone on your own time at home. History, testimonials and, more recently, studies have supported the efficacy of yoga. Experience the benefits for yourself.



By: Sean Burton

About the Author:

It is a well known fact that Yoga is good for you, that it makes your joints more supple, increases muscle strength and is ideal for back pain sufferers. Or is it?

Many people, myself included, have tried some of the many yoga DVDs and books, hoping for some relief from back pain, only to discover that far from fixing the problem, yoga exacerbates it. Why should this be? Surely something that is purported to be so good for me should not be causing pain? I started to wonder if I was doing something wrong, not following instructions properly, and that somehow it was my fault. but have now discovered that yoga can indeed worsen certain back conditions. This was not the case, however, I was not doing anything wrong, the exercises were unsuitable and should really have come with a health warning.

Many reputable yoga teachers and practitioners of course, do issue a warning that unilateral movements can stress the sacroiliac joint. Poses such as the tree pose and warrior 3 where need you to balance on one leg are not recommended. Deep standing yoga poses also stress the sacroiliac joint. This is the joint that connects the spinal column with the pelvis. It is a joint that has little movement but can be affected by arthritis. Lower back pain is often caused by strain or inflammation of this joint and many yoga poses can either cause or exacerbate these problems.

A very popular yoga method – Ashtanga yoga – is practised by many of us who are too busy for the slower, more contemplative practises. It is vigorous and athletic and has a fast pace of movements and many yoga classes and DVDs now use the Ashtanga yoga method. I would strongly advise you to approach it with great care and stop immediately if you notice any pain or strain whilst doing the asanas. This was the method that hurt my back the most, with pain both in the waist and pelvic area.

The best sort of yoga is the more traditional gentle and slow yoga movements. These do not involve quick changes and you will find it easier to judge if the movements are doing you good or causing you pain before it is too late.

If you like the idea of yoga exercises and feel that they would suit you, then the best approach would be to do a very limited number of the easiest positions for a very short space of time – 5-10 minutes is preferable – then wait 24 hours to see how you feel. It is possible that you may have some minor muscle stiffness if you do not usually practice yoga, but it should not be anything more than this. Any pain or worsening of your back pain or any new pain means you should stop immediately. If yoga does not work for you then it doesn’t work – it is as simple as that. Find something else like Pilates or swimming. Do not feel that you are missing out, there is the perfect exercise regime out there somewhere for you.

Do I still practice yoga? The answer is no. I have found my own methods of back health and although friends sometimes urge me to give it another go, I always decline. I go caving and walking and riding too, but would not risk damaging my back again practicing yoga.

Yoga, in my opinion, is for people without any back problems. It can prevent injury, but it will not cure it.

By: Rose East

About the Author:

BalancedBodyPilates asked:

Balanced Body Pilates Podcast for Rehabilitation : This episode features Brent Anderson PhD giving us tip on how to treat lower back pain, using the Pilates Reformer.

yogayak asked:

www.yogayak.com for more free classes. There is always a deeper or safer place to go in any yoga practice so there is something for yogis of every level in this Hatha Yoga class with Diane Jacobs. This class is great for beginners but more experienced yogis are encouraged to go deeper into the poses to make is a more challenging flow. With a calming sequence of backbends, heart opening postures and twists you will tone your nervous system and massage your internal organs. The opening postures will reduce the symptoms of PMS. Enjoy a special relaxation at the end as you are guided by Diane’s warm voice, deeping your experience of Savasana and leaving you feeling refreshed and open. This class will still be slightly challenging because of it’s duration. Duration 55 minutes Benefits: opens heart chakra, lengthens the spine, increases lung capacity, reduces anxiety and PMS, tones the nervous system, improves digestion, increases body awareness Contraindictations: if you have any acute shoulder pain or lower back pain, be sure your spine and shoulders are safe at all times; always modify the poses so that you are comfortable Teacher: Diane Jacobs Poses in this Class: Seated Twist Side Stretch Cross Legged Forward Bend Cobblers Pose Lateral Inclined Plane Plank Butterfly Pose Downward Dog Cobra Crocodile Cat Cow (Angry Cat) Child’s Pose Hero Pose Lunge Pose Triangle Pose Wide Legged Forward Bend Wide Legged Windmill Sun God Pose Standing Side Stretch Forward Bend Prayer Squat b…/b

expertvillage asked:

Learn how to do the cat cow progression pose when using yoga poses for lower back pain relief in this free exercise video from a hatha yoga instructor. Expert: Elizabeth Rose Bio: Elizabeth Rose is a registered Hatha yoga teacher with a background in modern dance, gymnastics, martial arts, and circus arts. Filmmaker: randy primm

yogatic asked:

Esther shows you a routine using a towel-roll to help you kick the pain in your lower back.Try it, it really works!

yogatic asked:

Esther shows you a routine using a towel-roll to help you kick the pain in your lower back.Try it, it really works!