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What Kind of Yoga is Good for Back Injuries?

Friday, June 3rd, 2011

yoga teacher trainingBy Kimaya Singh

According to the National Institute of Neurological Disorders and Stroke, Americans spend over $50 billion on back pain every year, and that figure does not include lost wages or costs to employers of absentee workers. Treatment is complicated by the fact that causes are wide-ranging, and the level of pain is not always indicative of the actual damage to the spine itself. Usually, treatment involves a variety of different modalities, and Yoga has proven to be one of the most effective methods of keeping the spine flexible and healthy.

The spine is made up of 33 bones, or vertebrae, that extend from the head to just below the belly button and is divided into four regions: cervical, thoracic, lumbar, and sacral. Most back problems are caused by strained muscles and ligaments; others are more serious. Because the spinal column acts as a tube to hold the spinal cord as well as to support the body’s trunk, back pain can be excruciating. Disks, jelly-like rings of cartilage between vertebrae, provide spaces for the nerves that radiate from the spinal cord. When these “shock absorbers” are damaged, the pain from “pinched” nerves is referred to different parts of the body – depending on the location of the disk.

Poses that relax and strengthen the body’s core are essential to keeping the back flexible and strong, as well as preventing injuries. Although Yoga can be useful for managing discomfort caused by ruptured disks and other damage to spine, special care should be taken to ensure that poses are appropriate for existing conditions and not likely to exacerbate back problems. Several kinds of Yoga tend to be safer when it comes to injuries, but circumstances differ for each individual.

Yoga for Back Injuries

Iyengar Yoga uses props, such as blocks or belts, in order to adapt traditional poses to compensate for injuries or disabilities. This style focuses on proper alignment and well-defined, deliberate movements.

Viniyoga is individually adapted to suit every participant. Gently flowing movements and specific modifications make it a good choice for neck and back injuries.

Therapeutic Hatha Yoga generally includes slow breathing, gentle stretching, and basic poses appropriate for beginners or people with injuries.

Restorative Yoga uses many props like Iyengar, and in most cases can trace its roots of origin to Iyengar. However, this contemporary offspring is more apt to tailor the practice toward the individual student. Precise alignment is replaced by the best possible alignment.

Exercises appropriate for back injuries are not limited to these four kinds of Yoga. Regardless of the style chosen, it is important to work with an experienced Yoga teacher who is aware of individual medical challenges or injuries. With the proper assistance, traditional poses can be adapted to fit almost any need.

© Copyright 2011 – Aura Wellness Center – Publications Division

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Yoga Poses for Back Injuries

Wednesday, March 16th, 2011

yoga teacher trainingBy Kimaya Singh

A back injury or severe back pain can be extremely debilitating and take the joy out of life. One of the best ways to strengthen your back and get out of pain is to establish a simple, gentle, and regular yoga routine.

Back pain can comes from a wide range of causes such as trauma, strain, sprain, osteoporosis, herniated disc or discs, scoliosis (lateral curvature of the spine), sciatica, or osteoarthritis, to name a few.

From mild to severe back pain conditions, Yoga helps strengthen the skeletal system and back muscles. Yoga also helps with the reduction of the level of back pain. Chronic pain can wear the mind down, but Yoga can help us manage this pain, and possibly eliminate it.

The following are a few yoga poses, or “asanas,” that make the back more flexible and stronger. Yoga is about honoring your body where it is, and not experiencing pain while doing the poses. Gradually and with more practice you will become more flexible.

A precept of Yoga is not to compete with others. Your practice is very much a personal journey of self-discovery. There is no need to compare yourself with anyone.

Single Leg Raise

Lying flat on the Yoga mat, raise one leg, straight up toward the ceiling, while leaving the other leg extended on the floor. You may leave the other knee bent if it is painful to extend one leg while raising the other. Then do the same with the other leg, holding for the same amount of time. This pose prepares your body for other moves.

Double Leg Raise

The higher your legs are, the less pressure your lower back will experience. The hands can be used to wedge at the lumbar curve and under the buttocks. Lying flat, bring your knees to your chest and raise both legs, straight up toward the ceiling, keeping the full length of your back on the floor. Also keep your neck and shoulders relaxed. You can use a strap or your hands to hold your legs up, if needed.

Cat-Cow

On all fours, with wrists under shoulders and knees under hips, make a flat table top of your back. Then gently, slowly, arch your back into an angry cat pose. Gently pull your chin down, while imagining space between all your vertebra. Then slowly release your back until you spine has curved down, while gently looking up, extend your spine the other direction into what is referred to as cow. Move slowly and gracefully between cat and cow, picturing every vertebra getting this stretch first in one direction, then the other.

Downward Dog

Beginning on all fours, raise up your back until you’re in an upside down “V” – legs and arms straight. Do not lock the knee or elbow joints, keep them slightly flexed. Have your ears in line with your arms. You may pedal your feet up and down slowly to loosen up the hamstrings. This pose is a healthy inversion, as well as being a form of traction, releasing the weight that generally pulls down on the spine. Picture each vertebra having space around it while holding this pose.

Yoga poses for back conditions should be approved by your physician.  It is always wise to learn them with the guidance of a competent Yoga teacher.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher certification courses, please visit the following link.

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Therapeutic Hatha Yoga For Lower Back Pain

Tuesday, March 8th, 2011

therapeutic yogaBy Bhavan Kumar

New research shows that practicing certain types of therapeutic Hatha Yoga can help relieve chronic lower back pain. Specifically, Hatha Yoga combines classic asanas, controlled breathing, and deep relaxation. The Iyengar, Restorative, and Viniyoga forms of Hatha use props to help practitioners perform the poses properly regardless of flexibility, experience, or physical limitations.

Therapeutic forms of Hatha Yoga emphasize precise physical alignment of the entire body, while they build flexibility and strength by guiding practitioners through a specific series of poses. Although more people every year turn to Yoga for stress reduction and general wellness. Recently more new Yoga practitioners are following the specific recommendations of their doctors.

The many symptoms of chronic lower back pain are usually caused by misalignment of the pelvic bones or vertebrae. This pain can be intensified by tight, inflexible muscles and connective tissue. These conditions are compounded when the body tries to compensate for the misalignment and pain by preventing movement in the affected area.

Often sufferers of lower back pain stop exercising altogether, due to fear of pain and of further injuring the area. This further weakens the back muscles and sets up a cycle of pain and degeneration. Hatha Yoga poses can begin to target this area by relaxing and strengthening the lower back, realigning the skeleton, balancing the muscles, and relieving pain. Yoga strengthens the core muscles of the back and abdominals, stabilizes the torso and decreases pressure on the spine.

A study funded by the US National Institutes of Health and published in the September 2009 issue of Spine reported that twice-weekly, 90-minute sessions of Iyengar Yoga for at least 3 months resulted in the reduction of pain, an increase in mobility, and fewer symptoms of depression for patients with chronic lower back pain.

“The Yoga group had less pain, less functional disability, and less depression, compared with the control group,” said study author Kimberly Williams of West Virginia University. “These were statistically significant and clinically important changes that were maintained six months after the intervention.”

Aside from stretching and strengthening the affected muscles, the psychological and spiritual aspects of Yoga are significant factors too. Additionally, breathing exercises (pranayama) and meditation are very important in stress reduction and general health. Therapeutic Hatha Yoga, done with proper postures and breathing, provides an adjunct to standard medicine and a holistic option to those who suffer from lower back pain. Yoga offers a multi-faceted approach to wellness, with attention to physical, psychological, spiritual, and emotional balance.

© Copyright 2011 – Bhavan Kumar / Aura Wellness Center – Publications Division

Bhavan Kumar is a certified Yoga teacher and an exclusive author for Aura Wellness Center.

To see a complete list of our online Yoga teacher courses, please visit the following link.

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YOGASANAS FOR THE ACHING BACK

Sunday, October 31st, 2010

By Dr. Rita Khanna

The spine in our body is like the trunk of a tree. It is made up of many small bones called, vertebrae. These vertebrae are further divided into five sections – namely, the cervical region (the neck area), which contains 7 vertebrae (C1 to C7); the thoracic region (the chest area), which contains 12 vertebrae (T1 to T12); the lumber region (the abdominal area) consists of 5 vertebrae (L1 to L5); the sacrum region (the pelvic area) consists of 5 vertebrae (S1 to S5); and the coccyx region (the tail bone area) consists of 4 vertebrae.

These are separated by discs, which allow the spine to bend. This structure of vertebrae and discs is supported, along its length, by muscles and ligaments. The spine threads through the centre of each vertebra, carrying nerves from the brain to the rest of the body.

CAUSES FOR SIMPLE BACK PAIN

Poor posture, lack of exercise, tension, stress, migraine, neck or back problems, overweight, standing, or bending down forward, for long periods, sitting in a chair that doesn’t provide enough back support, handling loads that are simply too heavy, a trip or a fall, due to degeneration.

PREVENTION OF BACK PAIN

To take good care of the back, use a chair with a correct backrest and sit with your feet flat on the floor or on a footrest, sleep on a firm mattress, adopt correct postures, whether you are sitting, standing or walking, take regular exercise, use relaxation techniques, and try to reduce your stress levels through Yoga, Pranayama, and Meditation. There are lots of Yoga asanas for a back problem, of which I have selected a few. They can easily be performed by every individual.

MAKARASANA (RELAXATION POSTURE)

• Lie face down on the abdomen, on the mat, with your legs apart about 2 to 2 ½ feet, toes out to the sides, heels are in, facing towards each other.

• Cross your arms, place your right hand on the left shoulder, left hand on the right shoulder, head and face tilted to one side.

• Take your mind towards the breath. Breathe in as slow as possible; breathe out as slow as possible.

• With each inhalation, expand the abdomen and touch it to the ground, with each exhalation, relax the abdomen.

• Do this asana for 11 breaths (inhalation and exhalation).

BENEFITS

It is useful in relieving waist pain, neck pain, spondylosis, and pain due to displacement of the spinal disc.

ARDHA BHUJANGASANA

• Lie face down on the abdomen, on the mat, with your legs straight, feet apart or together, toes facing outside, and forehead on the floor.

• Place your hands under the shoulders. Adjust the forearms, by keeping the elbows down on the floor. Relax the whole body.

• Inhale slowly and lift your head up, chest up, with forearms resting on the floor. When done, exhale and slowly come back.

• Do 5-10 times, depending upon the body condition.

• If you feel that 5-10 times is difficult to do at a stretch, then take a rest in between in Makarasana, and start the same asana again.

BENEFITS

This exercise gives relief to upper back pain.

BHUJANGASANA

• Lie face down on the abdomen, on the mat, with your legs straight, feet together, toes facing outside, and forehead on the floor.

• Place your hands directly under the chest; your thumbs should touch the nipples. Relax the whole body.

• Inhale, slowly lift your head up, chest up, and then hold there for some time, with normal breathing. After that, if you feel like it, roll your spine further back; otherwise, slowly come back, while exhaling to the starting position. See that the arms remain half bent at the elbows.

• Do 5-10 times, depending upon the body condition.

• If you feel that 5-10 times is difficult to do at a stretch, then take a rest in between in Makarasana, and start again with the same asana.

BENEFITS

One gets pressure on the end of spinal column from this exercise; thus, giving relief from the back pain.

BADDHA-NAUKASANA

• Lie face down on the abdomen, on the mat, with your legs straight, feet together, toes facing outside, and forehead on the floor.

• Put both arms behind your back. Hold the left wrist with the right hand; make a fist with the left hand – with the thumb inside.

• Take a deep breath. In the front body portion, raise the head, shoulder, and chest, and from the waist below, raise thighs, without bending the legs from the knees. The shape of the body will resemble a boat.

• Hold it, according to your back condition. When done, exhale, and slowly come back.

• Do 5-10 times, depending upon the body capacity. In between, whenever you want, you can take a rest in Makarasana, and start again with the same asana.

BENEFITS

The weight of the body will be borne by the waist, so the blood will also move towards the waist; thus relieving pain in the waist area appreciably.

KATI- UTTHANASANA

• Lie down, with the back remaining on the ground.

• Keep the palms, of both hands, on the ground.

• Now, bend both legs, one after the other, slowly from the knees, and bring these, right up to the buttocks.

• Keep the distance between the legs equal to the distance between the shoul¬ders.

• Now, transfer the weight on both legs, and hands, and raise the waist as much as possible; remain steady; breathe normally.

• In this position, Kati, which means waist, and Utthan, means raised. Remain in this condition for one to two minutes. If holding is not possible, repeat this Asana two or three times.

USHTRASANA

• Sit in Vajrasana, and from Vajrasana, stand up on your knees. Keep the knees and feet slightly apart, toes pointing back, and resting on the floor.

• Place your hands on your back. Inhale, arch back, and place your palms, one by one, on to the soles of your feet, or just grasp the left ankle with the left hand, and right ankle, with the right hand.

• Depending on your back condition, bend the head and neck backwards, as much as you can, without discomfort.

• Push the waist area slightly forward, if you can, and breathe normally.

• When done, exhale, and slowly return to the starting position.

• In the initial stages, take support of someone to hold you. This asana will be a little difficult, initially, but once you get used to it, you will feel very good.

• Do 3-5 times, depending upon the body capacity. After that, do Makarasana.

BENEFITS

Ushtrasana has proved a panacea, and a boon, for all the pains in the waist, hump, and for cervical spondylosis.

DHANURASANA

• Lie face down on the abdomen, on the mat, with your legs straight, feet together, and toes facing outside.

• Bend the knees from behind, extend the arms backwards, and hold the ankles.

• Place the forehead on the floor.

• Inhale; raise your body from both sides, as high as possible, by keeping the knees and feet apart, as much as the distance between the shoulders.

• Bend the head backward, as much as you can, with ease.

• Hold it, as long as you feel comfortable.

• Exhale, and come back in the starting position – relax in Makarasana. Do 3-5 times.

BENEFITS

It is a wonderful posture, for those suffering from rheumatism, pain in the knees, elbow joints, frozen shoulder, and backache.

(Practice of Dhanurasana, on completion of Ushtrasana, is found to be very advantageous for pain in the waist).

OMKAR PRANYAMA

SITTING POSTURE

Sit in any comfortable posture, with the spine and head erect. You can keep your hands on your knees, in Gyan Mudra Posture, (join the tips of the index fingers, to the tips of the thumbs, while keeping the other fingers extended and loose). Close your eyes gently and relax all the muscles.

(Those who suffer from pain in the waist will not find it easy to sit cross-legged on the ground. At the time of sitting, they should take the support of a pillow, such that the buttocks remain a little above and the knees touch the ground).

TECHNIQUE

There is no scientific training necessary for practice of Omkar.

• Inhale slowly, and deeply, through the nose.

• Open the lips, and start chanting O, slowly, but loudly.

• Close your lips completely, and pronounce M.

• In this pranayama, AU is prolonged, and M is short.

• Do this practice for 5 minutes.

BHRAMARI PRANAYAMA

Bhramari Pranayama is akin to Omkar Pranayama – whereas, while chanting Omkar, your lips remain open, in Bhramari Pranayama – mouth remains closed.

TECHNIQUE

• Inhale deeply, and make a sound from the neck, via the nose, similar to the humming of a bee; then, simulate the sound of humming through the neck.

• Keep the continuation of hum¬ming as long as possible, depending on the capacity of containing the breath.

• Do not continue making an…. un… un… un… sound unnecessarily, if the breath gets exhausted. Keep the sound neither too high, nor too low, depending on the sound produced in your neck, and bring the sound out through the nose.

BENEFITS

By performing both of these Pranayamas, the speed of blood circulation increases; these are also helpful in reducing the pain.

SHAVASANA

• Lie down, with the face up, on the wooden bench.

• Relax the body.

• Keep both the fists open, legs a little relaxed, and widespread.

• Now, listen to the beating of the heart.

• Remain a witness of the inhalation, as well as exhalation.

• Create a feeling that your body is peaceful, composed, and completely disease free.

• In this manner, without the movement of any part of the body, remaining fully composed, having no restlessness of any type – go deep into a mentally quiet attitude.

NOTE

If you are feeling uncomfortable while doing Yoga Asanas by yourselves, do not push yourself. It will be helpful to actually sign up for some Yoga classes, where a professional teacher will guide you through each Asana, and will make sure that you are doing the exercise correctly.

AUM SHANTI

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Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

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Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

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Why Hatha Yoga Solutions Work for Back Pain

Saturday, October 23rd, 2010

By Dr. Paul Jerard, E-RYT 500

Yoga teachers often hear students tell them about a wide variety of reasons why they regularly attend classes. Chronic stress, back pain, weight control, and anxiety attacks seem to be the most popular reasons why students regularly attend Yoga classes.

Hatha Yoga is very often recommended for people who are coping with a variety of back problems. Yet, searching for relief from chronic back pain can be a quest in itself. Before one decides on a strategy for back pain management, he or she must discover the original cause of pain.

There are many different factors that can result in back pain, such as: lifestyle, work conditions, heredity, and trauma. The source of pain, itself, may originate in muscles, connective tissue, or the spine. Sometimes, the pain’s point of origin is harder to locate, because it is a reaction to more than one problem.

With all of the possibilities, it is wise to consult with your family physician, or a specialist, to find out the exact cause, and discuss possible solutions. Among the possible solutions is therapeutic Yoga. Why is therapeutic Hatha Yoga recommended so often?

When we have back pain, we begin to notice certain movements, and body positions that make our pain feel better or worse. Sitting, standing, walking, twisting, bending back, or bending forward, will make us feel relief the same, or worse pain.

All of these movements are related to body positions, which Yoga practitioners call: “asanas” (postures). This information about positions that give pain relief is not only useful to discover for pain management; it is also very useful for your family physician or a back care specialist. In many cases, the sharing of information with your doctor will reveal the source of the problem.

Learning which movements help us cope with pain will also teach us, which exact activities give pain relief to the body. This does not mean that the movement, itself, is a cure; but relief from suffering can be a wonderful state of life, if we have been coping with chronic back pain for days, weeks, months, or years.

For Yoga teachers who wish to help a growing population that suffers with back problems, it is wise to take additional courses in anatomy, physiology, kinesiology, assisting, skeletal alignment, and the proper use of Yoga props. Continuing education is the best method for opening the mind.

© Copyright 2010 – Paul Jerard / Aura Publications

To see our complete selection of Yoga teacher training courses, please feel free to visit the following link.

http://www.aurawellnesscenter.com/store/Teacher-Courses/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul

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Therapeutic Yoga for Coping with Chronic Back Pain

Wednesday, September 22nd, 2010

By Dr. Paul Jerard, E-RYT 500

Many people, who suffer from back pain, hope that the pain will correct itself within a few days or weeks. When pain becomes chronic, more options for pain relief can be researched. There are many options for those who suffer from chronic back pain. Non-invasive forms of therapy include – chiropractic medicine, physical therapy, heat and cold therapy, massage therapy, and therapeutic forms of Hatha Yoga.

All of the above-mentioned therapies are proven to be effective. Most of them can be used in conjunction with the rest. In the case of therapeutic Yoga, it is compatible with any other therapy for coping with back pain. As a result of the aspects that a student acquires in Yoga practice, he or she will learn how to prevent recurring back problems, strengthen core muscles, practice proper posture, and learn how to reduce pain within days or weeks.

Proper posturing and asana practice is an important part of prevention. The body tends to become stronger and repairs injured muscles with regular Yoga practice. Improving one’s range of motion will also help students with tight or unbalanced muscular development.

One of the objectives of therapeutic Yoga, for students who need help with chronic back pain, is strengthening muscles that support the spine. When a student maintains a regular Yoga practice, this develops back muscles evenly, so that all of the core muscles work in harmony to protect the back.

Some of the following exercises will help students develop balanced core muscles:

Yoga Sit-ups

Abdominal Curls

Modified Boat Pose

Cat / Cow Poses

Wag-Your-Tail

Supine Spinal Twists

All of the above exercises should be cleared with your primary care physician or with your back care specialist. Once medical clearance has been given, it is also wise to consult with a competent Yoga teacher, who has a complete understanding of therapeutic Yoga for back pain.

© Copyright 2010 – Paul Jerard / Aura Publications

To see our complete selection of Yoga teacher training courses, please feel free to visit the following link.

http://www.aurawellnesscenter.com/store/Teacher-Courses/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul


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Therapeutic Yoga Tips for Sciatica

Wednesday, September 15th, 2010

By Dr. Paul Jerard, E-RYT 500

Some people think that Sciatica is caused, only, by a herniated disc. While a herniated disc may be the leading cause, there are many other causes of Sciatica. Among the most common causes of Sciatica are: Degenerative disc disease, sacroiliac joint dysfunction, spinal stenosis, piriformis syndrome, and Isthmic spondylolisthesis.

Knowing there are many causes of Sciatica, we must realize there are many strategies for coping with chronic pain and pain flare-ups. Some people receive much relief from flare-ups with bed rest. In fact, bed rest helps for the short term; but it is not the solution, and too much bed rest will weaken back muscles.

To develop the best strategy for pain from Sciatica, it would be well worth your time to consult your family physician, chiropractor, or a specialist. Depending upon the exact cause of your pain, you should come up with a reasonable solution, by using a combination of strategies.

Why would therapeutic Yoga be a possible solution? Therapeutic styles, such as Viniyoga, Iyengar, and Restorative Yoga are designed to help anyone create a new and healthy lifestyle. Students learn how to manage their lives off the Yoga mat. Some Sciatic pain management strategies include: Identifying the pain triggers, working on optimum posture all day, stretching muscle groups during the day (especially the hamstrings), gently training core muscles, and knowing complementary exercises that relieve pain from Sciatica.

Identifying the pain triggers is easy. Which activities cause you pain? Make a note of every activity that causes a pain flare-up. You may not be able to avoid them all, but with the help of therapeutic Yoga, you will learn how to modify them. Is your chair the best it can be? Sometimes, the chairs we sit in need to be reinforced or discarded, until we find the right one; and we may have to monitor how much time we sit.

Working on optimum posture, all day, is a constant discipline. This is much different than going to a Yoga class for an hour and letting our posture slump for the rest of the day. Optimum posture keeps our spine straight and centered.

Stretching muscle groups, during the day, is a strategy that gives us instant pain relief. People who sit too much – need to get up off their chairs and stretch their hamstrings more often. At the same time, they need to stretch their quadriceps to keep the muscles in balance. Gently strengthening core muscles should be part of one’s daily strategy.

Lastly, mindfully learn complementary exercises that relieve pain from Sciatica. Walking, Hatha Yoga, swimming, running, or playing a sport that gives you relief, from pain, is a wise activity, and each one of these activities stimulates the mind.

© Copyright 2010 – Paul Jerard / Aura Publications

To see our complete selection of Yoga teacher training courses, please feel free to visit the following link.

http://www.aurawellnesscenter.com/store/Teacher-Courses/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul

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Two Easy Therapeutic Yoga Techniques for Back Pain Prevention

Thursday, September 9th, 2010

By Dr. Paul Jerard, E-RYT 500

There are a number of Hatha Yoga styles that we can label as “therapeutic.” Among these styles are: Iyengar, Viniyoga, Restorative, Sivananda, and others. Each of these Yoga styles addresses skeletal and spinal health in a variety of ways.

When you consider the number of people who are coping with back pain, every Yoga teacher training should include a segment on back care, pain management, maintenance, and prevention. Let’s look at a couple of methods, anyone can incorporate into their day, in order to prevent back pain.

1. Strengthen the core muscles. This is an area of the body we would like to ignore, but when we do, it continues to blossom in size. A big stomach is not useful for supporting the lower spine.  Asana, alone, will not make a big belly shrink. We all know that eating moderately will help us control the size of our waistline.

That said – any asana or pranayama technique should be performed with balance in mind. If one performs hundreds of crunches, one must devote an equal amount of time to performing back-bending asanas. Crunches, alone, will tighten the abdominal muscles, but will stretch the back forward and out of balance.

This is why Bidalasana (Cat pose) and Bitilasana (Cow pose) are so beneficial for balancing the abdominal muscles with the back muscles. There are other methods, but these two simple postures, practiced as Cat and Cow, help us contract and stretch core muscles with ease.

2. Sleep with good posture. Many Yoga teachers know this, but few students are made aware of this concept. Most people find that the morning is filled with stiffness. Many chalk it up to simply “sleeping wrong.” The mattress, pillows, and foam mattress pads, we choose, should be of good quality. Much like the quality we expect from good Yoga props, these “bedtime props” are very important for back pain prevention.

When we sleep, we are, in fact, practicing Yoga asanas for many hours. Your spine will thank you for sleeping on your sides. Sleeping on the stomach is not recommended, and you should avoid sleeping on your back for long periods of time. Pillows, of different sizes, will gently lock you into a side-relaxation asana. If you wake up during the night, re-adjust your pillows and shift to the opposite side.

You should flip, or rotate, your mattress position every month. When a mattress is concave, you need to replace it. You can ignore it, but your back will let you know. Pillows and foam mattress pads should be replaced every 1 – 2 years. This will enable you to have better neck and spinal alignment.

There is also another reason for getting rid of old pillows and foam mattresses – this will help reduce allergies, dust, dust mites, dust mite remains, pet dander, hair, and body oils, that have worked their way into a pillow’s fabric. Some studies indicate that the weight of a pillow can double in three years.

© Copyright 2010 – Paul Jerard / Aura Publications

To see our complete selection of Yoga teacher certification courses, please feel free to visit the following link.

http://www.aurawellnesscenter.com/store/Teacher-Courses/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul

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Posted in yoga for back pain, Yoga for Physical Health, Yoga Teacher Issues | 6 Comments »

Hatha Yoga for Back Pain Prevention

Tuesday, September 7th, 2010

By Dr. Paul Jerard, E-RYT 500

Hatha Yoga is a good complementary therapy for people who suffer from back pain. In the case of those who suffer from pre-existing chronic pain in the back, Hatha Yoga should help reduce pain and help improve one’s spinal alignment. This is not to say that Yoga will cure chronic back pain, but that it is often a good adjunct therapy to orthopedic and chiropractic medicine.

With reference to Hatha Yoga as a method of back pain prevention, the record speaks for itself. Yoga is thousands of years old and the Mother of all health maintenance systems. There are many other health maintenance systems that may show a fair amount of therapeutic application.

However, many alternative therapies teach aspects of Yoga, and some are very often branches of therapeutic Hatha Yoga, under different names. In fact, despite its depth, Hatha Yoga is just one of nine main branches of the Yogic tree. All forms of Yoga reduce suffering of mind, body, and spirit. The following three Yogic points will help anyone prevent back problems and reduce pain:

1. Aerate the spine daily. You need to create space between the vertebrae, by extending the spine. This allows the spinal discs a break during the day. One example of a method that will do this is performing Ardha Uttanasana (Standing half forward bend). This beautiful posture is often overlooked because almost anyone can do it.

If you reach for a wall, counter top, or pole, and gently draw back, you will aerate your spine. The opposite of this is to remain seated in a chair, all day, and let your spine compress in the office. It is a wonder that most of us do not experience back pain sooner, by compressing the spine daily.

2. Moderation is the cornerstone of Yogic philosophy. Never be lazy and never over do it. Mindfully lift everything, by using your legs. When you have to lift an object, think about leverage, good posture, and avoiding strain when lifting anything. Lifting should be in moderation. Lifting objects, that are too heavy, can cause permanent harm to the spine and skeleton.

3. Keep your spine as straight as possible throughout the day. This is a difficult task, as many of us slouch and slump when it comes to posture. Picture yourself practicing good Yoga asana alignment all day long. This applies to sitting, walking, standing, eating, and sleeping. Good posture is a daily mission for prevention of back pain.

© Copyright 2010 – Paul Jerard / Aura Publications

To see our complete selection of Yoga teacher training courses, please feel free to visit the following link.

http://www.aurawellnesscenter.com/store/Teacher-Courses/ 

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul

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Posted in yoga for back pain, Yoga for Pain Management | 2 Comments »

Teaching Hatha Yoga for Back Pain Relief

Saturday, June 26th, 2010

By Dr. Paul Jerard, E-RYT 500

When you considered becoming a Yoga teacher, did you ever think about the amount of students, with pre-existing back pain, who will show up to your classes? This is one of many reasons why anatomy, physiology, and kinesiology are an essential part of Yoga teacher training and continuing education courses for experienced Yoga teachers.

If anyone understates the value of anatomic knowledge for Yoga instructors, in physically-oriented classes, he or she has not considered student safety, preventative health, and the number of students with pre-existing injuries, who will participate in Yoga classes.

At a time when professional medical care is a financial burden to most families, Yoga for back pain is very inexpensive, in comparison to the many alternatives. This does not mean that students should join Yoga classes the moment they encounter back problems. It is wise to visit your family physician, specialist, or a chiropractor for professional advice, and detailed information, concerning the exact cause of your pain.

With that said – the anatomical source of back pain can evade the best medical instruments and some of the most brilliant minds of our time. Back pain can be much like a sporadic haunting. For some of us, it may be here one day and gone the next. Yet, it can also be a chronic and continuous pain for others.

When medicine can only base advice on a symptom, previous history, and random factors, it may not be clear to medical science how the therapeutic application of Yoga makes a difference. One student may have optimum results in the reduction of pain, while another student may have minimal results.

When looking deeply at the therapeutic application of Yoga, there are other factors worthy of consideration. When you compare one group of students, who have various types of back pain, and who attend classes regularly, to another group who attend classes sporadically, you will likely see different results.

At the same time, a Yoga teacher’s anatomy knowledge is also a factor in students getting the best results out of their practice. With this in mind, students with various forms of pre-existing back pain should consider attending specific Yoga classes, with an instructor who has anatomic knowledge. There are many situations to be considered when we address student safety and the reduction of constant back pain.

Proper labeling of Yoga class types should be noted. Students should understand that a boot camp fitness Yoga class may not be in their best interest – if they suffer from chronic back pain. Students should address their concerns before entering a class. This means that students with back pain should arrive well before their initial class starts and explain their concerns about pre-existing injuries.

For the Yoga studios and fitness centers, it would be wise to close the doors, and lock them, once a class has started. This prevents a student from being put at risk for injury. How can Yoga teachers know if a new student has a pre-existing ailment, when we allow them to arrive late to class, without exchanging our mutual health concerns?

The bottom line is that Yoga classes and student education can be even safer, if we continuously educate ourselves, and create firm guidelines, that prevent the public from putting themselves at risk.

© Copyright 2010 – Paul Jerard / Aura Publications

http://www.yoga-teacher-training.org/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste.

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Posted in Yoga Anatomy, yoga for back pain, Yoga Teacher Issues, Yoga Teacher Training | No Comments »

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