Back problems are all too common, and yoga can help. But it's important to know exactly what's wrong before embarking on a certain style. So how exactly can yoga come to the rescue? Triyoga teacher Jane Kersel explains.
Along with depression, frequent back pain is one of the most likely reasons to consult a doctor.
A lifestyle reliant on chairs and offices is one of the most likely culprits - and yet there's plenty we can do to minimise the risks. Luckily, yoga is one of them.
In particular, yoga can help the following conditions: stiffness and muscular issues caused by bad posture, sitting at desks 24/7, and dropped arches of the foot (which has a knock-on effect into the knee, hip, spine and shoulder/neck areas).
Imagine the muscles of the back - if they are not used equally in a balanced way then certain muscle groups over-work while others under- work.
When this happens the spine can be contorted and pulled out of alignment by the muscles and tight connective tissue.
For instance, if you always do one-sided sports like tennis, golf, football - you will have a tendency to be more worked on one side of the body which leaves the other side more vulnerable.
Yoga can help equal this imbalance out so the body works as a homogenous unit.
There is also the effect of gravity which presses down on us all day long and has a great part to play in pressure on the spine.
This is especially the case if we stand out of alignment and the line of gravity is not passing through the joints equally, in a balanced way.
General stiffness
For general stiffness in backs yoga is fantastic - it stretches the muscles and connective tissue: the substance that makes up tendons, ligaments and wraps around the muscles and the bones of the body which, as we age, can shrink.
Specific back injuries, slipped discs, scoliosis etc can all be usually helped in yoga but it is vital that the person gets good remedial help and doesn't rock up to any yoga class.
Most teachers are not qualified to take account of such specific ailments and more damage can be done - find a good remedial yoga teacher who will work with you as a physiotherapist would.
Once they are happy with your progress they will advise which yoga class to go to next to keep the back healing.
Iygenar, with its use of blocks and equipment to help support the back, is especially good for general stiffness.
Sometimes stiffness in the back is caused by tight hamstrings - and once the hamstrings begin to release the pressure on the pelvis is released and the spine finds a more natural state of being. General hatha classes are also effective.
For stiffness caused by tight muscles and connective tissue yin yoga - a passive form which works specifically on the connective tissue to help soften and release tension in the joints - is very beneficial.
Which yoga styles help specific back problems?
Ashtanga yoga - I would not advise people with any back issues to attempt this form of yoga. It is only for those who are fit and healthy.
Bikram - or hot yoga. Again, I would be very careful - this system was designed in a hot country where you work in heat and come out in heat. In the UK you work in the heated room and then come out to freezing cold weather which immediately makes the body seize up. This is not good after moving so deep into muscles in an "unnatural" way.
Viniyoga - one to one yoga with a good teacher well versed in alignment and correct postural placement is good
Yin yoga - working passively on the connective tissue. This is great because it helps release tension in the psoas muscle (in the belly).
Sometimes back pain can be caused by a tight groin muscles which in turn pulls on the skeletal system of the spine.
You may think you have a back problem but the pain is referred. If it's musculature, any good deep form of yoga that makes you stay in a pose for a few long breaths will help as it will stretch the muscles like a good massage would help.
Iyengar - as mentioned above: use of blocks, belts etc helps bodies to feel more supported in their healing
What to do - and not to do
Specific postures not to do: this depends on the problem - if it's general stiffness it's usually a hamstring leg issue as well.
There are many forms of backbends that can be done with different degrees of difficulty so people with stiff backs can still work their way towards a full back bend.
However, back bends should not be attempted without supervision of a good qualified teacher - they can do more harm than good if taught incorrectly.
Specific postures to do: Inversions: it depends on the problem - sometimes inversions are good for back stiffness. But again any problem more than that: take advice first.
Advice from an osteopath or a chiropractor should be sufficient to tell you what your issue is. Listen to them - they are happy to refer you to a good yoga school as most osteopaths are very keen on yoga as helping backs.
A postscript
Yoga has sometimes had a bad press for causing back pain - it's really important to stress here that in these cases it can be that the teacher has insufficient knowledge training.
Always choose a teacher with a good yoga qualification and a solid practice - find out where they trained, for how long, whether the school is recognised by the British Wheel of Yoga, Yoga Alliance or Iyengar school.
And always listen to your own body during a class - if something doesn't feel right to you, listen to that.
Jane Kersel teaches at Triyoga and The Life Centre
