| Reader, It's a troubling statistic...
Nearly three-quarters of adults in the U.S. have chronic back pain so severe it interferes with mobility, self-care, and having a job.
It even leads to isolation and depression.1
Unfortunately, if you see a traditionally trained doctor, chances are you'll be handed a prescription for a pain reliever and sent on your way.
Or in the worst case, scheduled for surgery.
I am always opposed to unnecessary drugs and surgery, except as an absolute last resort because there are real, proven alternatives.
Including the ancient Ayurvedic practice of yoga.
The health benefits of yoga are well-documented. Studies show it can reduce stress, stabilize blood pressure, and improve heart rate.2 It helps control mental illnesses, such as depression, anxiety, ADHD, and bipolar disorder.3,4
It can also lower triglycerides and blood sugar and raise levels of HDL, the "good cholesterol."5 And it reduces inflammation and fatigue in cancer patients.6
But yoga does even more.
Yoga is great for flexibility, building your back muscles, and promoting proper circulation throughout your body. It can help lengthen your spine, stretch, and strengthen your muscles, and return your back to its proper alignment.
I often recommend yoga to my patients to help ease chronic back pain and keep their spines strong and limber.
My patients' experiences mirror several studies that show how yoga can alleviate back pain.
A review of 10 randomized controlled trials with a total of 967 chronic low-back pain patients found strong evidence for yoga's long-term effect on pain.7 And it works fast. A study in the Annals of Internal Medicine found significant improvement after just one 12-week yoga program.
Yoga even treats chronic back pain more effectively than many standard remedies.
According to one recent study, it beat out acupuncture, bed rest, painkillers, spinal manipulation, and exercise classes.8
Another study from the Boston Medical Center found it just as good as physical therapy (PT).9
Yoga works deep in your brain to relieve pain. You see, chronic pain causes changes in the brain anatomy, reducing the amount of gray matter.
However, studies prove yoga can prevent or even reverse those changes.
Studies show yoga practitioners have more gray matter in the brain regions involved in pain modulation. In one study, researchers noted that practicing yoga has the opposite effect on the brain as does chronic pain.10
For serious back pain, I suggest patients turn to a highly trained "yoga therapist."
But you can ease many minor and moderate back pains with a few gentle yoga poses. Gentle poses relieve back pain naturally I suggest you perform the following sequence one to two times a week to begin. Don't worry if you can't perform each move like the model in the photos. Do what comes comfortably.
The photos are there for guidance. In time you will gently release tight muscles and develop more strength and flexibility.  The Cat and Cow Pose loosens back muscles. | - Cat and Cow Pose. This pose loosens back muscles. It's perfect for an achy, sore back.
- Start on all fours, with your shoulders over your wrists, hips over your knees, and fingers spread wide.
- Move into cow pose with an inhale by lifting your head and tailbone. Let your belly drop toward the floor, arching your back. Hold for a few seconds.
- As you exhale, come into the cat pose by pulling your abdomen up and rounding your spine toward the ceiling. Tuck your chin in toward your chest. Hold for a few seconds.
- Repeat 10 times, flowing smoothly from cat into cow, and back into cat.
- Child's Pose. This resting pose is actually an active back stretch.
- Start on all fours, with your shoulders over your wrists, hips over your knees, and fingers spread wide.
- Move into cow pose with an inhale by lifting your head and tailbone. Let your belly drop toward the floor, arching your back. Hold for a few seconds.
- As you exhale, come into the cat pose by pulling your abdomen up and rounding your spine toward the ceiling. Tuck your chin in toward your chest. Hold for a few seconds.
- Repeat 10 times, flowing smoothly from cat into cow, and back into cat.
 The Child's Pose is an easy stretch that works wonders. |
- Downward-Facing Dog. This popular yoga pose is a great total body stretch. It targets the large muscles that help form your lower back and support your spine.
It elongates your cervical spine and strengthens your core. It also stretches the hamstrings which are often tight in those with lower back pain.
 The popular Downward-Facing Dog targets the muscles that support your back. | - Start on your hands and knees, with your hands slightly in front of your shoulders.
- Tuck your toes, raise your knees away from the floor, and lift your tailbone up toward the ceiling.
- For an added hamstring stretch, gently push your heels toward the floor.
- Hold the position for 5 to 10 breaths.
- Repeat the pose five to seven times.
To Your Good Health, 
Al Sears, MD, CNS
References: - Feldman DE, Nahin RL. "Disability among persons with chronic severe back pain: results from a nationally representative population-based sample." J Pain. 2022;23(12):2144-2154.
- "The Yoga-heart connection." www.hopkinsmedicine.org. Accessed on June 1, 2024.
- Russinova Z, et al. "Use of alternative health-care practices by persons with serious mental illness: Perceived benefits." Am J Public Health. October 2002; 92(10): 1600.
- Balasubramaniam M, et al. "Yoga on our minds: A systemic review of yoga for neuropsychiatric disorders." Front Psychiatry. 2013 Jan 25; 3: 117.
- Caffrey M. "Evidence builds on yoga, but no reimbursement yet." The American Journal of Managed Care. Published online on May 20, 2014. ajmc.com/publications/evidence-based-diabetes-management/2014/May-2014/Evidence-Builds-on-Yogabut- No-Reimbursement-Yet. Accessed 6/29/24.
- Kiecolt-Glaser J, et al. "Yoga's impact on inflammation, mood, and fatigue in breast cancer survivors: A randomized controlled trial." J Clin Oncolog. 2014 Apr 1;32(10):1040-9.
- Holger C, et al. "A systematic review and meta-analysis of yoga for low back pain." Clin J Pain. 2013 May;29(5):450-60.
- Tilbrook H, et al. "Yoga for chronic low back pain: A randomized trial." Annals Intern Med. 2011; 155(9):569-578.
- Saper RB, et al. "Yoga, physical therapy, or education for chronic low back pain: a randomized controlled noninferiority trial." Annals Intern Med. 2017;167(2):85-94.
- Bushnell MC. "Effect of environment on the long-term consequences of chronic pain." Plenary paper presented at: Annual Meeting of the American Pain Society; May 13-16, 2015; Palm Springs, CA. 2015, May 15.
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