Reducing lower back pain with Yoga

Experts estimate that more than 2/3 of the population in the USA have back pain problems at some point in their lives. Figures also suggest that up to 10% of the population are suffering from back pain that has become so severe that it is disabling. Back ache sufferers traditionally turn to painkilling pills, acupuncture and supplements but many have not thought of the benefits offered to them by yoga.

Why is this? For years yoga has been used to treat a number of problems including joint aches and even PMS. But it has been frequently overlooked as a back ache treatment. However, a research study published in the Annals of Internal Medicine states that yoga is as effective and in some cases even more effective than traditional self-help care for back aches.

101 adults with a history of back ache for a minimum of 3 months participated in the study. The participants were assigned to 1 of 3 treatment plans for a period of 3 weeks at random.

  1. Plan 1: 12 weekly sessions of 75 minute long classes of gentle viniyoga.
  2. Plan 2: 12 weekly sessions of strength training and stretching.
  3. Plan 3: 12 weeks using a self-help book and making modifications to lifestyle.

At the end of the 12th week the group taking part in the yoga exercises reported significantly less pain from their back problem than the group on plan 3 who were assigned the self-help book. When asked 14 weeks after receiving their final yoga class, those participants who did yoga reported continued relief from back ache. However, there was no difference between the yoga group and those who did regular strength and strecthing exercises.

This report is considered pioneering because it successfully links the practice of yoga to back pain relief.