Can Yoga Relieve Back Pain? Here's What Research Says?

Yoga is frequently studied for its potential to relieve chronic low back pain, a condition that in 2020 affected 619 million people globally. Now, an Italian research team specializing in rehabilitative medicine has furthered our understanding of yoga's positive impact on low back pain.

The researchers evaluated the effects of a 4-week yoga program on the flexion-relaxation phenomenon, a biomarker of chronic low back pain limiting paraspinal muscle activity or range of motion. They recruited 10 females ages 18–40 with nonspecific chronic low back pain (NCLBP) and 11 females without. Both groups participated in an 8-session yoga program, including nearly 30 yoga postures (asanas), breathwork, and mindfulness practices.

Findings published in the Journal of Orthopaedic Research show a significant reduction in pain intensity among the back pain group and improved neuromuscular response during spinal flexion in both groups. However, the researchers note that further studies are needed to determine the long-term effects of yoga on lower back pain.

Yoga poses included in the study, such as Downward-Facing Dog, Pigeon Pose, Child’s Pose, and Cobra Pose, were held for five breaths each. Dr. Alessandro de Sire, one of the study authors, highlighted that these poses can relax muscles and improve mobility. Jivana Heyman, a yoga therapist, added that hip flexion poses help increase the range of motion without overly engaging the lower back.

This study adds to growing evidence supporting yoga as a viable treatment for low back pain. For those interested in starting yoga, experts recommend seeking classes like "Gentle Yoga" or "Accessible Yoga," where instructors can adapt poses to individual needs.

While more research is needed, this study highlights yoga as a valuable addition to managing low back pain, combining physical relief with stress reduction and nervous system regulation.

Yoga is the oldest form of exercise and traces its roots back to ancient India. The word "yoga" comes from the Sanskrit word "yuj," which means "to yoke" or "to bind." Interestingly, yoga incorporates physical postures (asanas), breathing techniques (pranayama), and meditation together. While spirituality lists various benefits of yoga, scientific research into it is still at preliminary stage. However, numerous studies have indicated that it has a significant positive impact on a person's physical and mental health.

Yoga offers diverse benefits, enhancing physical, mental, and emotional well-being. It improves flexibility and joint health, particularly in older adults, while strength-building styles target both upper and lower limbs. Yoga reduces stress through physical practice, meditation, and breath work, and research supports its effectiveness in alleviating symptoms of depression and anxiety. Practices like Yoga Nidra are particularly beneficial for anxiety relief.

For individuals with chronic pain, yoga improves quality of life and promotes long-term health benefits. Pranayama (yogic breathing) enhances cardiovascular function and strengthens the immune system by reducing inflammation. Yoga supports better sleep, fosters positive body image, and boosts self-esteem, especially in adolescents and young adults.

Regular practice improves brain function, posture, and body awareness, counteracting the effects of poor posture and burnout. By promoting mental calm and resilience, yoga provides a holistic approach to maintaining health and well-being.