Yogic Care of the Spine

Many people begin yoga because of back pain because yoga is well-known for being a very effective healing method. However, the reason for your back pain will determine how you need to approach the movements in yoga. Ideally, yoga would be taught individually, but this is prohibitive for most people. In a class it is difficult for the teacher to cover all variations for all conditions in every pose. Therefore, it is very important that each student take responsibility to protect their spine, seek medical diagnosis and treatment as needed, and learn how to modify postures safely. In many cases I highly recommend physical therapy as well as yoga.

Tension

If your back pain is caused by basic tension, contraction and stress in the muscles: go ahead, be happy and enjoy your yoga. If the tension is particularly in the lower back, do a lot of cat tilt, rounding of the lower back. If it’s in your upper back and shoulders, do a lot of shoulder and upper back opening stretches. Your back will soon feel great!

Degenerating Disks

If your back pain is caused by thinning of the disks: emphasize extension in every pose. Deep breaths aid in revitalizing the disks and the movement strengthens your spine. Otherwise, do any posture keeping your awareness on your edge and not moving into any pain.

Pinched Nerve

If your back pain is caused by a pinched nerve: emphasize extension in every pose, especially in this area. I highly recommend traction - hanging on the inversion table. If it is severe, you need medical attention, including physical therapy.

Herniated Disk

If your back pain is caused by a slipped, or herniated disk: most of the time the disk has been compressed anteriorly and is slipping out posteriorly, in which case it is very important to keep the front of the body, the spine, long. So do not round the back. For example, in a forward bend you will have to modify, keeping either the knees bent or not going all the way down. You will benefit greatly from backbends though, especially the strengthening cobra and easy locust variations. If the disk is not posterior, keep the advice of your physical therapist in mind as you do your practice.

Scoliosis

If you have scoliosis: yoga will be very helpful. To customize your practice on your own though, you can vary the postures on either side to help correct the spine. For example, do a lot of lateral stretches on the side where the thoracic bends in that direction to stretch out the shorter side.

Fused Vertebrae

If you have fused vertebrae: remember that though the area of the fusion is very strong, the weakness is on either end of the fusion. So focus on strengthening the spine first before you work toward more flexibility. The postures most helpful are locust variations and standing airplane.

As you can see, it is important to know the reason for your back pain. The practice of medicine is beyond the scope of yoga instruction and this is why there should be a close dialogue between the medical and yoga professions. It is also why yoga instructors should have a thorough training. This dialogue is beginning to happen, but you can help by being a liaison by asking questions and educating your doctor about yoga.

So far I have only addressed the physical aspects of yoga. It is important to remember the deeper effects of yoga on your energetic (electro-magnetic) body. Originally the purpose for practicing yoga, including pranayama (breathing techniques) and meditation, was to bring prana (light, energy) to the spine. Changing your body energetically will change it physically. This is still a mystery to most western doctors, as well as, I’m afraid, many yoga instructors. I am beginning to include more pranayama in our classes as students become more aware of its amazing benefits. And this is also why I believe the most important thing in yoga practice, even more than correct alignment, is correct breathing.

So I encourage you to continue your yoga practice, with enthusiasm, curiosity, integrity and a personal responsibility for your own healing. Yoga will not disappoint you.

--Debi Lewis