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.
Yoga
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.
Yoga Causes Back Pain
If you love yoga and want to practise it, a very good site is http://www.yogacards.com. It has sound advice for back sufferers and gives free advice for beginners.
My own site [http://www.simplebackrelief.co.uk] has free back exercises that are both gentle and effective.