Yoga Relieves Back Pain In Women Over 40
If you’re a woman over 40 struggling with back pain, yoga has been proven to help!
As women cross the threshold of 40, we often find ourselves navigating through a phase of life characterized by unique physical and physiological changes. Some of these changes are quite manageable and some are not fun at all (hello hot flashes, problems sleeping and increased joint pains!)
One challenge that many of us women over 40 face is back pain, which can be caused by a variety of factors including hormonal shifts, lifestyle changes (including less activity), and the natural ageing process.
Doctors often suggest visiting a physical therapist to address back pain. But did you know that yoga can be a powerful tool to relieve your back pain? And if you’re budget-sensitive, yoga can be less costly than regular visits to PT.
I’ve had various back-related issues and I definitely recommend seeing a physical therapist for a consultation/diagnosis and exercise regime (they often know a lot more about this subject than your average GP).
The protocol I got from my physical therapist included many things that we do in yoga!
Studies have shown that yoga can be as effective (or in some cases more effective) as PT in relieving back pain. But honestly, you’ll probably do much of the same exercises in both yoga and in your PT sessions depending on what is going on.
Where for me yoga has the edge (I am a yoga teacher after all), is that yoga is a more holistic approach to the challenge of back pain. Yoga includes stretching and strengthening exercises for the muscles supporting the spine, but yoga also includes breathing and relaxation/stress relieving techniques. Stress can be a significant contributor to back pain especially for us women over 40.
Stress can exacerbate back pain.
Women over 40 often juggle multiple responsibilities, leading to increased stress.
Yoga is renowned for its stress-relieving benefits, incorporating relaxation techniques that activate the body's parasympathetic nervous system, inducing a state of calm. Practices such as deep breathing (Pranayama) and guided meditation can effectively reduce stress hormones, which in turn alleviate muscle tension and alleviate back pain.
The practice of yoga emphasizes the mind-body connection. In the context of back pain, yoga's gentle yet effective techniques offer a multifaceted approach to addressing the underlying causes of back pain and discomfort.
One of the primary contributors to back pain in women over 40 is reduced flexibility and muscle strength.
Regular yoga practice incorporates a range of poses and stretches that target different muscle groups which support the spine, gradually improving flexibility and building muscle strength.
Poses like Cat-Cow, Downward Dog, various types of Twists and Child's Pose help elongate the spine, release tension, and enhance mobility in the back and surrounding muscles.
Yoga also focuses on proper posture, a crucial element in mitigating and preventing back pain.
Many women in their 40s and beyond develop poor posture due to a sedentary lifestyle and muscular imbalances. Yoga encourages awareness of body alignment and posture to mitigate against a sedentary lifestyle.
Poses like Mountain Pose and Cobra Pose engage the core muscles, which play a pivotal role in supporting the spine and maintaining an upright posture.
The ageing process alone can also contribute to changes in bone density and joint health (thank you declining estrogen!), which can contribute to back pain and discomfort. Yoga has also been proven to improve osteoporosis.
Yoga's weight-bearing poses gently stimulate bone health. Moreover, the fluid movements and controlled stretches in yoga enhance joint flexibility and lubrication, reducing the risk of stiffness and pain associated with ageing joints.
Consistency is key when it comes to reaping the benefits of yoga for back pain relief.
Maintaining a consistent yoga practice of a few times a week is important to reaping yoga’s many benefits. Even 10 minutes a day or a few times a week will help. Gradually increasing the intensity and duration of your yoga practice allows the body to build strength and flexibility over time.
However, it is crucial to approach yoga with mindfulness and respect for one's limitations. It’s not likely that you will hurt yourself practising yoga, but it is possible. Women over 40 need to listen to their bodies, modifying poses as needed and avoiding anything that doesn’t feel right.
It will also help to get guidance from experienced yoga instructors, especially those well-versed in modifications for different age groups, this can ensure a safe and effective practice.
Additionally, consulting with a healthcare professional before starting any new exercise regimen is advisable, especially for individuals with pre-existing medical conditions.
So if you’re a woman over 40 with back pain, give yoga a try!
Yoga offers a comprehensive and holistic approach to alleviating back pain. By addressing multiple facets of the issue – including flexibility, strength, posture, stress management, and bone health – incorporating yoga into your exercise routine will pay off!
IN CASE YOU DON’T KNOW ME…
I’m Karin, a certified yoga teacher based in Kingston, Jamaica.
I help women over 40 go from feeling achy to feeling great!
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