Yoga For Back Pain

A common question that I get as physical therapist is how I feel about Yoga. When I was in college training for my first marathon, I struggled so much with back to back injuries, particularly a pesky case of IT Band syndrome. I didn’t have the knowledge now about why IT Band Syndrome happens or how to help it (If you want help with that particular issue, check out my ebook!). However, I decided to check out a yoga class and after one class, I was hooked. With regular incorporation into my training routine, yoga helped me train harder and feel better. Yoga has continued to be a huge part of my overall fitness routine since that first class and I can tell a difference when I am consistently committed to including it in my weekly routines.

With all the hype about yoga, most people think that it can do no harm. Unfortunately, that isn’t always the case. When someone pushes into poses that they aren’t ready for or doesn’t use the best form or mechanics when participating in yoga, it can go from having balancing and healing power, to becoming another hazard in your daily routine. This is particularly true for someone suffering from back pain.

So, how does one go about using yoga to help, not further irritate back pain?

Here are some key points:

1. Learn if you have an extension or a flexion bias. Start by testing how it feels to stand and bend backward and then forward. Then do a repetition test:
   1. Extension Bias Test: In a standing position, bend backward 10 times. Take note of how your back pain feels. If it is getting worse, move on to the Flexion Bias Test. If it is getting better or seems about the same, do a forward bend one time and notice how it feels. If the repeated extension has improved your range of motion and symptoms, you have an extension bias. If not, see if you have a flexion bias.
   2. Flexion Bias Test: In a standing position, bend forward toward your toes10 times. Take note of how your back pain feels. If it is getting worse by the 10th time, you do not have a flexion bias. If it is getting better or seems about the same, do a backward bend one time and notice how it feels. If the repeated flexion has improved your range of motion and symptoms, you have an flexion bias.
2. Do yoga positions that emphasize your bias (if you have one). If you do not seem to have a particular bias, just work gently in both spinal flexion and extension, avoiding any extreme ranges of motion.
   1. Examples of flexion bias poses:
      1. Cat direction of Cat/Cow, Elbow to knee part of Bird Dog, Forward Bend, Seated Forward Bend, Happy Baby, Child’s Pose, Down Dog
   2. Examples of extension bias poses:
      1. Cobra, Up Dog, Bridge, Reaching part of Bird Dog, Standing Back Bend, Wheel, Bow
3. When you are extending in your spine, make sure you are squeezing your glutes.
4. Throughout every pose, engage your abdominals to your spine.
5. Breathe! Holding your breath increases your inter-abdominal pressure, putting pressure on your spine. Do not hold your breath!

Want more information and a visual? Check out my videos below on the subject!

Thanks for reading! Let me know if you have any questions!