There are many causes of low back pain, but often it is the
result of poor hip and low back flexibility, muscular imbalances of
the deep back muscles (Multifidi) and deep abdominal muscles
(Transversus Abdominis), as well as biomechanical imbalances in the
actual structures of the spine. Although Yoga cannot change the
biomechanical imbalances in the spine, it can create balance
between the flexibility and strength of the back and lower
extremities to help reduce low back pain symptoms and minimize the
recurrence of these same symptoms in the future.
There are various types of Yoga which can range from very gentle
and spiritual to very challenging and rigorous. In order to target
low back pain, the best type of Yoga would be one that focuses on
improving posture, flexibility, and balance, as well as gently
increasing core strength. Hatha Yoga is an ideal practice to start
with, it is gentle and focuses on these key target areas. It helps
develop awareness of proper posture, alignment and form and gently
improves core strength. Practices such as Asthanga, Bikram and
Kundalini may be too challenging for people suffering from low back
pain symptoms.
Prior to starting any exercise routine including Yoga, it is
important to be examined and cleared for exercise by a physician
and/or physical therapist. It is a good idea to speak to the Yoga
instructor about specific symptoms and limitations, as he or she
can tailor the movement and positions to individuals' current
abilities with the use of props (straps, blocks, chairs, etc). It
is also important to look for an instructor who has experience
teaching students with back and neck pain.
In general, a good rule of thumb is: Listen to your body in
respect to pain and know your limits.