Relieve Back Pain with Yoga

Most of us experience a stiff, painful lower back at some point in our lives. You know that feeling when you have to move slowly and gingerly as you get out of bed. You then struggle to put your socks on without your back twinging. Luckily, most of the time it’s not serious and is usually caused by a minor injury, poor posture or even stress.  It’s called ‘Non-Specific Back Pain’ because it’s not caused by a medical condition like sciatica, osteoporosis or a slipped (prolapsed) disc.

With more people working from home, niggly back pain caused by poor posture is becoming more common.  Picture your back as you sit hunched over a PC at the kitchen table on a chair that doesn’t support you properly.  Or like me as I type this blog, perched on the edge of a sofa with a laptop on a small table which is at the wrong height for my body.  Or perhaps you’re slumped on the sofa (or in bed!) with your tablet balanced on your lap. Hours spent in these positions will compress your spine and cause your back, shoulder and neck muscles to round forward, and tense as well as stiffen up.

Extended Child Pose gently stretches out the spine.

Regular stretching and simple yoga poses can help prevent and alleviate Non-Specific Back Pain. I often have people attend my classes because their GP, physiotherapist or even a well-meaning friend has told them that yoga would help with their backache. Many times, after just a few weeks, those students are expressing delight becaue their back pain has subsided and they feel more flexible. Research confirms this with various studies showing yoga can be good for backs.  Just one example is a study led by the University of York which found that a 12 week yoga course aimed at back pain sufferers was a cost-effective treatment, and had long-term health benefits for patients.

Why is Yoga is good for Back Pain?

As well as the obvious benefit of improving flexibility, there are also a number of other reasons:

Body Awareness
– Yoga teaches you to be focused on what you can feel in your body as you move in and out of a pose. The slow, controlled movements mean you can move into a stretch at the right intensity for your body. If you feel a sharp or intense pain you are encouraged to come out of a stretch until you reach the level that’s right for you.

Whole Body Approach – You’re not just working on the back. Yoga encompasses the whole body and surprisingly often back pain might actually be caused by tight hip or thigh muscles. During a yoga class you will bend forwards, backwards and sideways. Your spine will lengthen and twist. Some poses will be seated and at other times you will be lying down or standing.  Some poses stretch the legs, whilst others open up the chest or the hips. By the end of a session your spine will have moved in a wide variety of directions and your body will feel more open and light.

Releasing Tension – In today’s stressful world many of us hold tension in our backs, particularly around the upper back and shoulders. If we don’t let go of that tension our muscles become rigid and tight. This restricts movement, giving rise to poor posture and making us more prone to injury.  Most yoga styles synchronise stretching with the breath, encouraging you to breathe deeper as you move into and hold a pose. The slow, deep breathing when combined with movement encourages muscles to relax and discharge tension.

Strengthening Muscles – It’s not just about flexibility; yoga also strengthens many of the key muscles.  Prone backbends like Cobra, where you’re lying on your belly and gently raising the torso upwards, help to strengthen back. Poses like Bridge pose and Bird Dog strengthen your core muscles, which provide essential support for your whole back.

If you want to use yoga to prevent or relieve Non-Specific Back Pain then I can help you. As an experienced Yoga Therapist and Teacher I can tailor a yoga session to meet the needs of your specific back problem, which fits in with your budget and availability. Visit my Yoga Therapy

page for more details.

Four Great Reasons for Doing Yin Yoga

Rushing about trying to do too much is a very Yang activity, which needs to be balanced with some Yin time; otherwise you can regularly feel stressed and out of sorts. Practicing Yin Yoga can help. You sit or lie down to do most Yin Yoga poses, which mainly target the hips, legs and back. The poses aren’t complicated and you align the pose to fit your body, so you don’t need to be super bendy and it’s great for beginners. Poses are held for 3 – 5 minutes, whilst you disengage the muscles around the target area. The stretch then moves beneath the muscles into the connective tissue; the fascia, tendons and ligaments. This quiet slow paced style of yoga is beneficial in so many ways:

Butterfly pose

Better posture

Healthy connective tissue has long straight collagen fibres.  As we age and get inactive these collagen fibres get short and tangled, particularly if you have a sedentary lifestyle.  The lack of stretching and movement stiffens and dehydrates the collagen making it short and matted.  Some parts of the body can get thickened areas of rigid fascia, making you look stooped and hunched.  Regular practice of Yin Yoga hydrates your body’s tissues, keeping your fascia fibres straight and elastic. So you can stand tall with a graceful upward stance.

Stronger joints

When you stress a muscle with an exercise like weight training, the body responds by strengthening the muscles you’ve worked.   Tendons and ligaments also strengthen when they are stressed.  But instead of several short repetitions of activity, they prefer one long steady controlled hold. So you move slowly towards the edge of the stretch, but stop before you reach its full intensity.  Then you pause and hold for a few minutes.  The tension created by moderately stretching the tissues surrounding the joints helps to strengthen them.

Improved well being

The meridian lines used by acupuncturists are in our fascia.  Energy within the body travels through these meridians.  When that energy is blocked or depleted it can manifest in a wide variety of ailments, aches and pains.  Yin Yoga targets and stimulates the meridians, helping to release any blocks so your energy can flow freely.  Stimulating specific meridians, particularly the Kidney meridian can help invigorate your energy.  With your energy replenished and moving freely you feel rejuvenated. 

Slowing down your breath and focusing your attention inwards, distracts your mind connecting you to your inner stillness.

Calmer mind

As you hold a pose, you breathe deeply into it using your exhalation to slowly soften the muscles of the target area.   You keep your awareness on the sensations that arise as you feel your muscles slowly releasing. Slowing down your breath and focusing your attention inwards distracts your mind from its usual brain activity connecting you to your inner stillness. This soothes the nervous system and leaves you feeling peaceful.

If you want to experience the benefits of Yin Yoga I teach a short weekly class online.

How Yoga Strengthens the Immune System

Help your body resist viruses by keeping your immune system healthy and strong.  Feeling stressed, not getting enough quality sleep, being too sedentary and shallow breathing all impact on our immunity.  Luckily a regular yoga practice can help.  Various yoga techniques aid the respiratory, lymphatic, nervous and hormonal systems to build a resilient mind and body, to strengthen the immune system.

The respiratory system takes the initial hit with a virus. Bacteria lodges in the back of the throat and nasal passages.  Regular practice of pranayama (breathing techniques) helps keep respiratory tracts clear.  Synchronising movement with breath encourages deeper breathing and better utilisation of the lungs.  Which helps keep the lungs healthy.   

How yoga helps the lymphatic system

Our lymphatic system defends the body against germs, viruses, bacteria and moulds.  It gets rid of toxins and waste via the lymph, which is a liquid containing infection fighting white blood cells.  The lymph moves up the body through a network of vessels.  But the lymphatic system doesn’t have a pump like the heart to circulate the lymph.  So it’s reliant upon movement, breathing and gravity to get the lymph moving.   You’re more likely to have a sluggish lymphatic system if you have a sedentary lifestyle.   The inverted poses, twists and stretches in yoga move and squeeze the lymph around the body, up to the main lymph ducts located in the upper torso.  There the lymph with the toxins the body doesn’t need get released into the circulatory system to be dealt with by the liver and kidneys.

Legs up the Wall is a simple yoga inversion to help the lymph flow

Stress hormones and yoga

Getting anxious and upset increases your stress levels which can knock your immune system.   Cortisol is a hormone released when you’re feeling stressed. We all need a certain amount of cortisol.  But when stress levels escalate, cortisol levels increase too much.  That’s when stress starts to weaken the immune system by compromising the T cells (a type of white blood cell involved in immunity).  When the T cells stop functioning properly the body loses its ability to regulate the inflammatory response.  Inflammation in the body then escalates and leaves us more exposed to viruses.  So it’s important to keep cortisol levels in check.  Various yoga techniques have a soothing effect on the nervous system which helps lower cortisol.

Increased cortisol also affects sleep.  It’s what wakes you up in the early hours with a busy mind that won’t let you doze off again.  After a few weeks of not sleeping properly you feel tired and run down.  That’s when you get one of those colds you can’t seem to shift.  Studies have shown that lack of sleep negatively impacts on the immune system, and chronic stress and long term sleep deprivation can lead to many serious health conditions.  Gentle slow moving forms of yoga, pranayama, guided relaxation and meditation, all help to soothe the mind helping you sleep better.

So it’s good to regularly incorporate a range of yoga techniques into your daily routine.  This will strengthen your respiratory system and help move lymph around your body.  You will feel less stressed and more likely to get a good night’s sleep.  Combine yoga with a healthy diet and you’ll strengthen your immune system, getting it in tip top condition.

In the beginning

I love yoga because it works on so many levels. When i feel tetchy yoga makes me feel so much better. It boosts my energy when i’m feeling tired and of course it’s great for a good stretch. But yoga isn’t just about getting flexible.  Yoga is a holistic health system, which incorporates asana (the physical exercises), breathing techniques, diet, massage, relaxation and meditation.  Which means yoga can be used therapeutically, as my yoga teacher says:

The numerous exercises aim to bring together all the various aspects of ones being (the physical, mental and spiritual) in an integral psycho-physical system to work in harmony and stay balanced.  Duncan Hulin, from Devon School of Yoga

I’m not only aYoga Teacher and Therapist. I’m a researcher with a doctorate in the communication of risk and science.  So this blog will combine my geeky and inquisitive nature with my love of yoga.   My posts will include information on how yoga can be used as a therapy to manage particular health conditions.  I’ll explore academic research in relation to yoga, demonstrating what the experts are saying about its benefits.  I’ll also share useful tips and information on anything yoga related.