Downward Dog This: Evidence that Yoga Can Help Ease Low Back Pain
Tuesday, November 22, 2011 at 10:45PMA recent study of people with chronic low back pain published in the Archives of Internal Medicine found that Yoga classes helped decrease pain and improved back-related function.
The study involved a group of 228 adults with symptoms of chronic low back pain. The participants were assigned to 12 weekly 75-minute classes of either yoga or stretching exercises. The control group was given a self-help education book on back pain. [i]
The study participants were given instructional videos and encouragement to practice at home for 20 minutes a day between their weekly classes.
The type of yoga used in the trial is called viniyoga and allowed for modifications for people with physical limitations. The yoga instruction included breathing exercises, with a deep relaxation at the end of the session.
The stretching classes instructed participants on 15 different stretching exercises, including stretches of the hamstrings and hip flexors and rotators. The participants were told to hold each stretch for a minute with recommendations for a total of 52 minutes of stretching. The instruction also included some basic strengthening exercises.
Researchers found that significantly more improvement in the Yoga group than the self-education control population. Interestingly, the stretching group improved nearly as much as the yoga group.
The authors concluded “Our results suggest that both yoga and stretching can be good, safe options for people who are willing to try physical activity to relieve their moderate low back pain.”[ii]
During recent years, Yoga has become much more practical. Nearly every community gym now offers classes for yoga. While the interventions in this study did not “cure” everyone, it does seem to reliably ameliorate symptoms.
[i] Archives Internal Medicine. 2011 Oct 24. [Epub ahead of print].
[ii] Archives Internal Medicine. 2011 Oct 24. [Epub ahead of print].
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