Can Yoga Help My Back?

Dear Diane,

My physical therapist said if I’d been doing yoga two years ago I wouldn’t be in his office today to rehab my injured back. I didn’t have the time for a yoga class back then, but now I have to go to physical therapy sessions twice a week. And, oddly enough, these exercises look a lot like yoga moves. So what’s the difference anyway? And is it safe to do yoga after my back has already been hurt?

Dear T.U.

If I had a dollar for every person who shows up in class because of back problems, I’d be on my back in the Bahamas, sun tanning, doing the ultimate supine sun salute. Yes, your physical therapist was right — yoga is TCTA (the cheapest therapy around). That’s one of its best advantages over PT. So now that I have your wallet’s attention, here are some of the other differences and benefits.

One is learning proper breathing. Yoga classes teach that first, to help completely warm and oxygenate the muscles so they stretch easier. Bad backs are often a result of tight ham strings or tight hips from stressful and sedentary lives. Loosening these areas releases pressure (and pain) on the spine and nerves. Yoga breathing is also diaphragmatic, which means your core muscles are utilized and strengthened, creating abdominal support like a splint for your back body. And breathing slower helps to quiet your mind, relax and therefore lower stress, which is “behind” most back problems anyway.

Regarding doing yoga after your injury, always check with your doc for the green light to start exercising. Then let your yoga teacher know your “special condition” so she can give you variations, modifications, props and TLC. Almost all yoga poses can help your back get better, because they’re designed around the six movements of the spine and proper postural alignment. But for those overachievers out there — prime back injury candidates — if yoga is done too aggressively or without a properly trained yoga teacher, it can exacerbate your condition.

So, T.U., it’s not too late to get your back into the future of regular yoga maintenance. You can practice at home if you’re disciplined — every morning for 15-60 minutes is best — to get stretched and aligned for the day. If you need to show up someplace to keep on track, a yoga class at a reliable yoga center usually helps with motivation and dependable results. Look for a “New Beginner” or “Gentle” level class, or even a “Restorative Therapy Workshop.” Eventually you might want to try Yoga Pilates to develop your core and abs to prevent future occurrences.

This article appears in Dec 31, 2003 – Jan 6, 2004.