Yoga is an exercise that is well-known for its various benefits including improving back strength and flexibility. Yoga poses can help reduce back spasms, the most common type of pain among older adults. By strengthening and stretching the back muscles that are tight, it improves your mobility. However, injuries from yoga in older adults are quite common. Studies have shown yoga injuries among people 65 and older have risen in the last several years, the most common injuries being with the back. Yoga is an exercise good for the back, yet it can cause injuries, which then many ask what is the safest way to practice yoga for those with constant back spasms.
Yoga is about postures that emphasize breathing techniques. The slow movements and continuous improvements in proper breathing can help individuals handle back pain and lower stress to reduce anxiety and depression. The benefits of yoga are also very much about the muscles. This teaches you to stretch and strengthen the muscles, cutting down muscular tension, building flexibility and strength, and improving balance. For lower back pain, yoga is very helpful for the muscles that support the spine and its muscles that help you bend, stabilize the vertebrae and strengthen the abdomen muscle.
As a form of physical movement, yoga, like any other exercise, can result in injuries. They come from not following the proper form and moving too fast, like jerking the body while lifting a weight or doing reps without control. This results in a more likely chance of getting hurt. In yoga, the muscles should be used to create a core for the body’s movement to follow the proper form that slowly stretches the body. With a spinal twist, a therapeutic method for lower back pain, you have to rotate very slowly.
People in yoga should activate the core muscles and feel through the spine. It should be like if it is expanding as you twist until there is resistance and hold it at that while comfortable. Don’t twist and extend simultaneously and look at heavy props that can give weighted support when needed. If you can’t get down to your toes, get a yoga belt and wrap it around the feet so you can properly bend forward standing. If needed, get help to make a pose more comfortable or do not do that pose anymore.
For more information, talk to a chiropractor about whether it is okay to do yoga if still dealing with low back pain. For some injuries, such as a past spinal fracture or herniated disc, it is highly suggested to not do yoga. Yoga instructors can give people certain poses that are very helpful for the lower back and done carefully without putting too much stress on it. There are yoga programs that are specifically made for back pain relief. The bends, twists, and stretches in yoga are what your lower back needs, so don’t be afraid to do the move. Through yoga, people can safely stretch out tighten, sore back muscles.