Can Yoga Help With Low Back Pain? What Our Published Research Found

Featuring research by Dr Jency Babu Published in the Indian Journal of Applied Research, July 2024

If you live with low back pain, you are far from alone. It has been recognised as a global public health concern since 1990, and studies suggest that between 60 and 80 percent of people will experience it at some point in their lives. For most, no specific structural cause is ever found. The culprits are often everyday habits: poor posture while working, sitting, standing or sleeping, long hours at a desk, or exercising without proper guidance.

Conventional treatment usually means painkillers and physiotherapy. But what if a structured yoga practice could add something more?

That question is at the heart of a clinical study co-authored by our own Dr Jency Babu, published in a peer reviewed journal. Here is what the research involved and what it found.

The Study at a Glance

The research was carried out at Sri Dharmasthala Manjunatheshwara College of Ayurveda and Hospital in Karnataka, India. Forty six adults aged between 20 and 50, all diagnosed with low back pain, took part.

Participants were divided into two groups:

• The control group continued with their prescribed medications as normal.
• The study group continued their prescribed medications and also practised a structured yoga package every day for 15 days.

Pain levels were measured before and after using the Back Pain Functional Scale, a recognised clinical assessment tool. The study was approved by an institutional ethics committee and all participants gave written consent.

What Was in the Yoga Package?

The daily programme was gentle, structured and designed specifically with the back in mind. It included:

Loosening exercises (15 minutes): gentle movements for the neck, shoulders, elbows, wrists, trunk, hips, knees, ankles and toes.

Standing postures: Ardhachakrasana and Ardhakatichakrasana, both of which involve backward and lateral bending.

Sitting postures: Ushtrasana (camel pose), Marjarasana (cat pose) and Vakrasana (seated twist).

Prone postures: Makarasana (crocodile pose), Bhujangasana (cobra pose), Shalabhasana (locust pose) and Vipareeta Naukasana.

Supine postures: Setubandhasana (bridge pose), Markatasana, a modified Pavanamuktasana, and Shavasana for deep relaxation.

Each posture was practised for three rounds daily.

What the Results Showed

After just 15 days, the group practising yoga alongside their regular treatment showed a statistically significant greater reduction in pain compared to the group on medication alone.

The researchers concluded that regular practice of these therapeutic asanas enhanced flexibility and strengthened the muscles and ligaments supporting the spine. Postures involving backward and lateral bending appeared particularly beneficial, helping to support spinal curvature and strengthen the back.

These findings echo wider research. A 2013 meta analysis of six high quality clinical trials found moderate quality evidence that yoga improves pain and pain related function in low back pain. One proposed explanation is that the alternating stretch and relax pattern of yoga practice may stimulate the release of endorphins, the body's natural painkillers.

What This Means for You

This was a short study with a small group of participants, so the findings suggest rather than prove that yoga may be a valuable addition to conventional back pain treatment. But the direction is encouraging: a consistent, well designed yoga practice may help improve flexibility, strengthen the back and reduce pain, all without side effects when practised correctly.

The key phrase is practised correctly. The participants in this study followed a carefully structured programme under professional guidance. If you have back pain, we recommend speaking to a qualified practitioner before starting any new movement practice, particularly if you have a history of spinal problems, disc issues or osteoporosis.

Yoga at Omnia Lifestyle

At Omnia Lifestyle, our yoga sessions are informed by clinical research, including studies published by our own practitioners. If you are living with back pain and would like to explore whether therapeutic yoga could support your recovery, our team can assess your needs and guide you through a practice that is safe and suited to you.

Book a consultation today and take the first step towards a stronger, more flexible back.

Reference: Babu, J. and Kavita, M.B. (2024). Exploring the Effectiveness of a Yoga Module in Managing Low Back Pain: A Clinical Research. Indian Journal of Applied Research, Volume 14, Issue 7. DOI: 10.36106/ijar

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