Yoga is frequently studied for its potential to relieve chronic low back pain, a condition that in 2020 affected 619 million people globally. Moreover, severe back pain can trigger conditions like arthritis, herniated discs, spinal stenosis, and infections. However, an Italian research team specializing in rehabilitative medicine has made an interesting discovery on yoga's positive impact on lower back pain.

What Was The Research About?

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.

Yoga Showed Reduction In Pain

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

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 a 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 breathwork, 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.

Imagine if pain management didn't need a pill, injection, or surgery—just a simple mind trick. It may sound like a magic trick, but new studies indicate that our brain can be tricked into alleviating pain through a remarkable psychological phenomenon.

A recent paper in the journal Pain Reports documents a strange but powerful method for reducing pain—by an illusion called the Rubber Hand Illusion (RHI). This pioneering research may unlock the door to non-drug therapy for chronic pain, presenting a choice for the millions of victims.

This study shows how strong the brain is in forming our experience of pain. By using the mind's capacity to be deceived through illusions, we can potentially be on the threshold of a new age in pain relief—one that has no need for drugs but rather uses the brain's own neuroplasticity.

What Is the Rubber Hand Illusion?

The Rubber Hand Illusion is a well-known psychological test that deceives the brain into thinking that an artificial hand belongs to the body. In earlier research, subjects were seated with one hand concealed behind a screen and a realistic rubber hand in front of them. When both the real and artificial hands were touched at the same time, most subjects reported feeling the sensations in the rubber hand as if it were their own.

Following this idea, researchers at Ruhr University Bochum in Germany examined whether the illusion would be able to impact pain perception. Rather than touch, they applied heat and light to examine how visual and sensory integration impacts pain perception.

Can Visual Illusions Reduce Pain?

The experiment included 34 subjects who were subjected to a rubber hand that was red-glowing while their concealed actual hand was provided with heat stimuli of varying warmth to the level of pain. The subjects then rated their pain on a scale with their other hand.

The control group received the rubber hand in an upside-down position, and this interfered with the body ownership illusion. The outcomes were dramatic: when participants saw the rubber hand in its appropriate position, they responded with significantly decreased pain levels—sometimes within a mere 1.5 seconds after the illusion had been induced. This pain reduction continued during the experiment, showing a clear connection between the illusion and pain regulation.

One of the most important insights that emerge from this research is that of visual analgesia—a situation where mere observation of a part of the body in pain will alleviate the discomfort. What this finding implies is that how we perceive our bodies visually has an important function to play in the alleviation of pain.

The findings suggest that when individuals feel the rubber hand is their own, their brain recalibrates its reaction to pain accordingly, said lead researcher Martin Diers. Although the precise neural mechanisms involved in this process are not yet understood, the research paves the way for further investigation into how the brain combines visual and sensory information.

Does this Drug-Free Method Help in Pain Relief?

With the ever-present opioid crisis and growing fears over the side effects of pain medication, finding alternative pain relief options is more important than ever. Chronic pain harms millions globally and common painkillers often involve risks like addiction, tolerance build-up, and adverse side effects.

The Rubber Hand Illusion provides a fascinating, non-surgical means to potentially treat pain without medication. As this study is in its infancy, however, there is potential for implications. Healthcare professionals might include illusion-based treatment in pain therapies if further research establishes these findings. Patients suffering from arthritis, fibromyalgia, or neuropathic pain could benefit.

Could This Lead to Better Pain Treatments?

Though the Rubber Hand Illusion is not yet a widely accepted treatment, its success implies that other mind-body interventions like it have the potential to transform pain therapy. Future research can look into means of amplifying the illusion's analgesic effect, potentially with virtual reality (VR) or augmented reality (AR) platforms.

For example, VR technology might transport the user into a world where he or she "sees" the hurt limb healing or senses lower levels of pain through deception. These technologies might make feasible, home-based therapies for the chronically ailing.

Everybody has a unique way of going about their morning routine, while some people enjoy being up early, getting chores done before going about their day and others like sleeping till late for as long as they can and then rush through their routine to reach office on time.

Even from general observation, one can tell that the better way is to wake up early as rushing every morning seems very exhausting. Waking up early has a big impact on your hormones, especially cortisol. Keeping this rhythm steady is important for your overall health, and your morning habits play a key role in how well your body manages this hormone.

WebMD explains Cortisol is like your body's natural alarm clock and stress manager. When it's working right, it helps control your daily rhythm, like when you feel awake and sleepy. It when it's out of balance, it can cause problems. If you have too much cortisol for too long, you might feel anxious, gain weight, have high blood pressure, or struggle to sleep. On the flip side, too little cortisol can make you feel tired, have low blood pressure, and make it hard to handle stress. Research has also shown that long-term problems with cortisol can even increase your risk of serious illnesses like Alzheimer's or depression. A big reason for this imbalance is often chronic stress, which many people deal with daily.

Habits That Ensure Healthy Cortisol Levels

Maintain a Consistent Wake-Up Time

Your body thrives on routine, especially for sleep. Regular bed and wake times keep your internal clock steady, which helps manage cortisol. Weekends can tempt you to sleep in, but it mixes up your hormones. A steady schedule tells your body when to expect energy and rest. Aim for seven to nine hours of sleep nightly. This consistent rhythm aids in proper cortisol regulation, keeping you balanced.

Engage in Mindful Movement

Morning exercise has added benefits. It matches your body's natural cortisol rise, boosting alertness. Studies show it can also lower overall cortisol, improving sleep. You don't need intense workouts; gentle activities like yoga or walks are great. These movements relax your mind and body, preventing cortisol spikes. They provide a healthy energy boost, starting your day calmly without overwhelming your system.

Embrace Morning Sunlight

Sunlight is key for your body's internal clock. Morning sun tells your body it's time to wake up, helping regulate cortisol. Just 15 to 30 minutes of sun can increase energy and alertness. Combine outdoor movement with sunlight for extra benefits. Walk in the park, do yoga outside, or stretch on your porch. This mix of exercise and sun significantly aids cortisol management, keeping you feeling good.

Consume a Balanced Breakfast

Breakfast isn't just fuel; it affects cortisol. Skipping it can disrupt your morning cortisol rhythm, potentially causing health issues like metabolic problems. A good breakfast includes proteins, healthy fats, and complex carbs. This mix stabilizes blood sugar, preventing energy dips and stress hormone surges. When your body lacks fuel, it releases extra cortisol, which is bad for balance. A balanced breakfast sets you up for a stable, less stressful day.

Nobel Peace Prize Winner Malala Yousafzai recently recalled how she drew strength from Taylor Swift's Love Story during her days in Swat Valley, Pakistan. Like Malala, countless others have spoken about how music has healed them and made them stronger. In recent times, music therapy has gained popularity, which uses music and its elements—such as rhythm and tone—to enhance mental well-being and reduce stress. But does music therapy truly impact your mental health, or is it merely a pseudoscientific trend? Read to find out.

What Is Music Therapy?

Music therapy is a complementary sensory therapy that has been used by various cultures for thousands of years. It involves listening to, writing or playing music. The most common form of music therapy involves actively listening to music. Patients can wear headphones or listen through speakers. They may choose their music or listen to a prescribed playlist developed by a music therapist. From classical music to nature sounds and country to rock and roll, music can have distinct physical effects, including decreased anxiety and stress, improved mood, decreased heart rate and blood pressure, increased circulation, and decreased pain perception.

Can Music Reduce Depression?

Music therapy, when combined with traditional treatments like medication and psychotherapy, has been shown to improve depressive symptoms more effectively than standard treatments alone. It can reduce anxiety levels and enhance daily functioning in people with depression. Music engages multiple brain regions, including the limbic system, which processes emotions and memories, potentially explaining why it can evoke vivid recollections and improve cognition and quality of life, especially in individuals with dementia.

Research indicates that different types of music can affect the body in various ways. Fast tempos can be stimulating, while slow or meditative music promotes relaxation. Listening to music and singing can lower cortisol levels, a stress hormone, and increase dopamine, a neurotransmitter linked to pleasure and reward.

Music therapy’s interactive nature—where clients may play instruments or write lyrics with their therapist—facilitates self-expression and communal connection. Kenneth Aigen of NYU Steinhardt highlights the transformative experience of making music with others. Music therapy also serves as a therapeutic tool for critically ill patients, providing them with a sense of autonomy and reconnecting them with their humanity during difficult times, as noted by Kerry Devlin from Johns Hopkins Hospital.

ALSO READ: This Ayurvedic Gum Is Trending For Its Cooling Effects-Here's What You Should Know

A study published in the Cochrane Database of Systematic Reviews (CDSR) in 2017 indicated that music therapy provides short‐term beneficial effects for people with depression. "Music therapy added to treatment as usual (TAU) seems to improve depressive symptoms compared with TAU alone. Additionally, music therapy plus TAU is not associated with more or fewer adverse events than TAU alone. Music therapy also shows efficacy in decreasing anxiety levels and improving functioning of depressed individuals," researchers said in the study.

So it is right to say that next time you feel alone or depressed, switch on your music system and put in your favourite songs.

ALSO READ: Skincare Expert Says Begin Your Teenager's First Skincare Routine With This Habit To Stay Acne-Free