Yoga For Neck Pain

With an increase in lifestyle-induced conditions, neck pain was reported to be one of the five major chronic pain conditions in terms of years lost to disability and prevalence. [1] One of the important reasons for chronic neck pain is directly related to economic development. So much so, that living conditions/standards can affect the way we eat, sleep, exercise, and so on. Naturally, this will impact most of our daily lives.

Neck pain is a common presenting symptom in the primary care setting and causes significant disability. [2] The broad discriminational opinion requires an effective but global assessment; thus, emphasis is generally placed on red flags that can help in the early recognition and treatment of further concerning symptoms, similar as traumatic injuries, infection, vascular symptoms, and other conditions. The critical element in forming a diagnosis of this condition is an accurate case history. Physical examination findings can supplement the patient’s medical history, but possibly diagnostic imaging and electrodiagnostic tests may be required, especially in degenerative or chronic conditions.

There is a direct socio-economic relation to this condition. [3] It is established that with an increase in the economic status of an individual, there is an increase in the incidence of chronic neck pain; people are more rooted to their work desks, computers, or TVs and find little or no time for physical activity The same implies to people who have harsher living conditions. Let’s discuss these in more detail.

Neck pain can also radiate down the arm, causing numbness and tingling. It can also cause headaches, muscle weakness, and problems with balance. These issues together can make it difficult to do everyday activities. [4] Neck pain has emerged as one of the most difficult to treat conditions since it tends to recur.

When left untreated, it can lead to other conditions such as tension headaches and vertebral problems. [5] While there are many conservative treatments available, such as medication, physical therapy, and chiropractic care, yoga has proved effective treatment for neck pain. Yoga helps to improve flexibility and strength in the neck muscles, which can help to reduce pain. In addition, yoga also helps to improve breathing and relaxation, which can help to reduce stress and tension headaches.

Yoga offers a holistic form of care that can help improve the underlying causes of neck pain. [6] It is a safe and effective treatment that can be used in conjunction with other treatments or on its own. For best results, it is recommended to seek out a certified yoga instructor who can help you to find the right poses for your specific needs.

Underlying Causes of Neck Pain

Neck Pain can be caused due to various underlying reasons. [7] Some of these are:

●      Poor posture – This is one of the most common reasons for neck pain. People who have to sit in front of a computer or work at a desk all day long tend to hunch over their work, which puts a lot of strain on the neck and shoulders. This can lead to muscle stiffness and pain.

●      Muscle tension – Stress and anxiety can lead to muscle tension in the neck and shoulders, which can cause pain.

●      Whiplash – This is often caused by car accidents or other sudden trauma to the head and neck area. It results in the overstretching or tearing of muscles and ligaments in the neck.

●      Arthritis – This is a condition that causes pain in the joints, and can affect the neck as well.

●      Infection – A throat or sinus infection can cause pain in the neck.

●      Herniated disc – This is a condition that occurs when one of the discs between the vertebrae in the spine ruptures or leaks fluid. It can cause pain in the neck, back, and arms.

●      Tumors – Rarely, tumors can form in the neck and cause pain.

●      Sleep disorders – People who suffer from sleep disorders such as sleep apnea often experience pain in the neck muscles and joints.

Each of these causes can lead to neck pain, either on its own or in combination with other factors. Muscle tension and spasm are often caused by poor posture, repetitive motions, or stress. Joint stiffness can be due to arthritis or degenerative changes. [8] Nerve compression can be caused by herniated discs, spinal stenosis, or tumors. Degenerative changes are often a result of aging. Injury or trauma can occur from car accidents, sports injuries, or falls.

Degeneration of Neck Musculature

Degeneration of neck musculature is also sometimes referred to as atrophying of the neck muscles. In most cases, it happens as people age and can be the result of a sedentary lifestyle. This condition can lead to neck pain and discomfort, as well as decreased range of motion. Other causes can include injuries, repetitive motions, or diseases like arthritis. Symptoms can vary from mild to severe and can interfere with the quality of life.

There are a few things that you can do to help prevent degeneration of the neck muscles, including exercising regularly and avoiding sitting in the same position for extended periods. The degeneration of neck muscles can be halted and in some cases stopped. Evidence suggests that the following methods can  prevent or halt the degeneration of neck muscles:

●      Exercising the neck muscles regularly

●      Using a cervical collar

●      Taking anti-inflammatory medication

●      Undergoing regular chiropractic adjustments

●      Receiving regular massage therapy

●      Practicing good posture

Evidence suggests that these methods are effective in preventing or halting the degeneration of neck muscles. In addition to these, yoga has been demonstrated to be beneficial in slowing down the degeneration of neck muscles due to overuse by strengthening the muscles. [9] A study showed that when people did yoga for just 30 minutes a day, they had significantly less neck pain than those who did not do yoga. [10]

Yoga has demonstrated tremendous potential in not just strengthening the musculature in and around the neck, but also in preventing pain from arising in the first place. It is a low-impact exercise that can be done by people of all ages, and it has been shown to be especially beneficial for those who suffer from chronic neck pain. If you are looking for an exercise routine that will help keep your neck healthy, consider incorporating yoga into your weekly routine.

While there is no foolproof way to prevent degeneration of the neck muscles, evidence suggests that Yoga might be the most effective at slowing this process. [9] Activities like weightlifting and running can also help keep the neck muscles healthy, as they work to keep the head and spine in alignment.

Complimentary or Alternative Medicine

There are other methods using which neck pain can be managed as well. Some people may find relief through complementary and alternative medicine (CAM), such as acupuncture, chiropractic care, massage therapy, and yoga. [11] However, more research is needed to determine the effectiveness of these therapies for neck pain. It is important to speak with a healthcare professional before starting any new treatments.

The usage of CAM for managing neck pain was evaluated in a study, which found that there was a small but statistically significant improvement in pain relief and functional ability among those who used CAM therapies. However, the number of participants in the study was low and more research is needed to draw any firm conclusions.

Overall, there is some evidence to suggest that alternative therapies may be beneficial for neck pain. When CAM was compared to Yoga for neck pain, a study performed in 2015 found that those who used Yoga had significantly better results in terms of pain intensity, neck disability, and quality of life when compared to those who used CAM. [12] In addition, the study found that the effects of Yoga were long-lasting, whereas the effects of CAM were not. The key focus of this study was on the improvement of neck disability and pain intensity, so future studies should look at additional outcome measures to get a more complete picture of the benefits of Yoga for neck pain.

Despite these findings, it is important to note that not all forms of Yoga are created equal. Some Yoga practices may be more beneficial than others for people with neck pain. For example, Yin Yoga is particularly helpful, as it focuses on releasing tension in the body rather than strenuously stretching muscles. [13] Yin yoga when compared to other forms of yoga, such as Ashtanga and Hatha, is a much slower practice that allows for deep stretching without the risk of injury. This makes it an ideal form of exercise for people with neck pain, who may not be able to handle more vigorous forms of Yoga.

Ashtanga and Hatha yoga forms may also be practiced safely by people with neck pain, but it is important to listen to the body and not push too hard. If any poses cause pain, they should be avoided. Instead, focus on gentle stretches and postures that release tension in the neck and shoulders. Regular practice of Yoga, regardless of the type, can help to ease neck pain by loosening tight muscles and improving range of motion.

Management of Neck Pain

Treatment of mechanical or non-neuropathic neck pain includes short-term use of painkillers and in more severe cases, possibly injections. Still, long-term data for these interventions are limited. Acupuncture and other complementary medicines/alternative therapies may be helpful in some cases. Advanced imaging and surgical evaluation may be warranted for cases with worsening neurologic function or chronic pain.

As a matter of necessity, people started investigating the various reasons that could primarily be responsible for bringing about this condition and the best possible prevailing treatment options to alleviate a person from neck pain. Yoga came to the forefront as one of the most cost-effective alternate systems to treat chronic neck pain. [14] The findings across several independent pieces of research revealed that people who practiced yoga were the least likely to suffer from chronic neck pain.

More studies and research revealed that Yogic exercises are one of the best methods to reduce pain. Besides, another study demonstrated that it is the most cost-effective pain management system known. The exercises mainly involve physical bending/stretching and suitable postures along with effective and well-researched breathing techniques that strengthen the muscles around the neck region. [15] These result in regulating the pituitary-adrenal axis and the corresponding sympathetic nervous system.

The effectiveness of yogic exercises has been proved with clinical evidence. An equally important consideration of using yoga techniques is the safety involved in practicing the various recommended postures and stretches. Most of these techniques work simply to keep the muscles in your neck engaged and useful.

Yoga in Neck Pain

Yoga can be used to manage neck pain. Several different yoga poses can help to stretch and strengthen the muscles in the neck. These poses can also help to improve circulation and increase flexibility. Yoga is a low-impact form of exercise that can be used by people of all ages and fitness levels. [16] It is important to consult with a doctor or physiotherapist before starting any new exercise program.

Studies show that yoga is effective in reducing pain and improving function in people with chronic neck pain. Yoga may also help to reduce the risk of developing neck pain in the first place. If you have neck pain, there are a few things you can do to make your yoga practice more comfortable:

●      Use props such as  blocks or straps to help you maintain correct alignment

●      Modify the poses as needed to make them more comfortable

●      Slow down and focus on your breath

There are many different types of yoga, so it is important to find one that suits your needs. If you are new to yoga, consider attending a class at a local studio or hiring a personal instructor. Yoga can be a great way to improve your overall health and well-being. Neck pain is a common problem that can cause difficulty moving the neck, headaches, and even arm pain.

Neck pain can also be caused by poor posture. Yoga is a great way to improve your posture and help alleviate neck pain. A study published in the International Journal of Yoga Therapy found that yoga is an effective treatment for neck pain-related disabilities. [17] The study found that participants who practiced yoga had significant improvements in neck pain, disability, and range of motion.

Most participants experienced yoga to be a gentle, low-impact form of exercise that helped stretch and strengthen the muscles in the neck and shoulders. Participants also saw an improvement in the overall range of motion and flexibility. Additionally, some participants also reported that it helped alleviate stress and tension, which was leading to their neck pain.

In another study published in The Clinical Journal of Pain, yoga was found to be an effective treatment for chronic neck pain when compared to other home-based exercises. [18] The study randomly placed participants into two groups -Yoga, and exercise. Patients in the Yoga group attended a 9-week session and were given a home practice program. This study was conducted with 51 participants (mean age 47.8 years, 82.4% female) and found that the yoga group reported lower neck pain intensity than the exercise group after a while. The yoga group also showed a better mental quality of life and motion range as well as an increased pressure pain threshold for their necks when compared to the exercise program which did not experience these benefits in comparison.

This evidence points to the fact that yoga may be more effective than even home-based exercises at relieving chronic nonspecific neck pain over a given period and improves aspects like mental quality of life and even muscle mobility. Based on the evidence, yoga not only helps reduce symptoms related to neck pain but may also help alleviate stress and tension. These benefits make yoga an excellent form of exercise for those suffering from neck pain.

While there is enough evidence to conclude that the general population can benefit from employing yoga to treat their neck pain, yoga has also shown some promise for people suffering from neck pain originating due to cancers and tumors. Studies relating head and neck cancers to yoga interventions are sparse, but one study showed that patients undergoing radiation therapy who also practiced yoga reported significantly less fatigue and better sleep quality than the control group. [19] Yoga has also been shown to improve quality of life and reduce anxiety in cancer patients.

The study found that those who practiced yoga had significantly lower levels of anxiety and pain, as well as better quality of life when compared to the control group who did not practice yoga.

Overall, the evidence suggests that yoga can be beneficial for people suffering from neck pain, including those whose neck pain is caused by cancer or other tumors. Yoga may help to reduce fatigue, anxiety, and pain while also improving sleep quality and quality of life.

Further research is needed to determine whether or not yoga is an effective treatment for neck pain specifically caused by cancers and tumors, but current evidence seems to suggest that it may be helpful. When practicing yoga for neck pain, be sure to listen to your body and avoid any positions or movements that cause pain or discomfort. If you experience any worsening symptoms, stop practicing yoga and consult your healthcare provider.

One of the lesser-known  benefits of yoga is its ability to improve sleep quality. A study found that a group of participants with chronic neck pain who practiced yoga experienced significant improvements in sleep quality, compared to a control group. [20] Yoga has also been found to be effective in reducing symptoms of anxiety and depression, which are often comorbid with chronic neck pain. A study published in the journal PLOS One found that a group of participants with chronic neck pain who were randomized to a yoga intervention showed significant reductions in both anxiety and depression symptoms, compared to a control group. [21] This study also attributed the improvements in neck pain symptoms to the reductions in anxiety and depression.

Yoga Poses for Alleviating Neck Pain

There is a multitude of yoga poses that can help relieve neck pain. Yogic asanas can help relieve symptoms of neck pain. Some asanas are more beneficial than others for this condition. [22] The following are some of the best poses for neck pain:

Cat Cow Pose or Marjaryasana/Bitilasana: This yogic exercise gently stretches the neck and spine. The Cat-Cow Pose is a simple, yet effective pose to help relieve neck pain. To begin, start on all fours with your hands directly under your shoulders and your knees directly under your hips. As you inhale, drop your belly towards the ground and lift your chin and chest towards the sky, arching your back. This is the Cow Pose. On the exhale, tuck your chin towards your chest and round your back towards the sky, dropping your head and drawing your navel up towards your spine. This is the Cat Pose. Repeat this sequence slowly 10-20 times.

Downward Dog or Adho Mukha Svanasana: This pose strengthens the arms, legs, and spine while stretching the neck and shoulders. To perform the downward dog pose, start in a tabletop position with your hands directly below your shoulders and your knees below your hips. Tuck your toes and lift your hips up and back, extending your spine and lengthening your neck. Hold for 30 seconds before releasing.

Pigeon Pose Kapotasana: This stretch opens up the hips and releases tension in the neck. To perform the pigeon pose,  start in a kneeling position. Place your right ankle on top of your left thigh and slowly lower your torso toward the floor. Extend your left arm out in front of you and hold for 30 seconds before switching sides.

Fish Pose or Matsyasana: This pose helps to open up the chest and stretch the neck muscles. To perform the fish pose start in a supine position on the floor with your legs extended in front of you and your arms by your sides. Slowly lift your head and shoulders off the floor, using your hands to support your back if necessary. Hold for 30 seconds before releasing back to the floor.

Sphinx Pose or Salamba Bhujangasana: This pose helps to open up the chest and stretch the neck muscles. The Sphinx Pose is a gentle back-bend that helps to open up the chest and stretch the front of the neck. To enter the pose, begin by lying on your stomach with your legs stretched out behind you. Place your elbows under your shoulders and press your forearms into the ground. Use your abdominal muscles to lift your torso and head off of the ground. Hold this position for 5-10 breaths before releasing back down to the ground.

Child’s Pose or Balasana: The Child’s Pose is another restorative yoga pose that can help to relieve neck pain. To begin, start on all fours with your hands directly under your shoulders and your knees directly under your hips. As you exhale, slowly sit back on your heels and stretch your arms out in front of you. Hold this pose for 30 seconds to a minute.

Triangle Pose or Trikonasana: Finally, the Triangle Pose can also help to relieve neck pain. To perform the Triangle Pose, stand with your feet three to four feet apart and turn your right toes out 90 degrees and your left toes about 45 degrees. Extend your arms straight out to your sides, parallel to the floor. Bend from your waist to the right, keeping your back straight, and reach down toward your right ankle. Hold for 30 seconds before switching sides. Repeat two or three times on each side.

Each of these poses can be modified to better suit your individual needs and level of comfort. If you are new to yoga, it is best to consult with a yoga instructor before starting any of these poses. However, even gentle stretching can help to relieve tension in the neck and improve overall mobility. Neck pain can be a debilitating condition, but with careful attention and some simple yoga poses, you can start to feel an improvement in your symptoms.

Detailed Benefits of Yoga for Neck Pain

The Benefits of yoga for neck pain have been increasingly studied in recent years. [23] There is evidence that yoga may help reduce pain and improve function in people with chronic neck pain. Yoga has been shown to improve strength, flexibility, and balance, which may help to reduce the risk of falls and further injury. Additionally, yoga helps reduce stress and anxiety, which can also aggravate neck pain. Here are the detailed benefits you can derive from yoga if you suffer from chronic neck pain:

1. Improved Strength and Flexibility: Yoga poses involve both static and dynamic stretching, which can help to improve strength and flexibility in the neck muscles. Increased strength and flexibility may help to reduce pain and improve function.
2. Improved Balance: Yoga involves a lot of standing and balancing poses, which can help to improve balance. Poor balance is often a risk factor for falls and further injury in people with chronic neck pain. improved balance may help to reduce this risk.
3. Reduced Stress and Anxiety: Yoga is an effective way to reduce stress and anxiety. Stress and anxiety can aggravate neck pain, so reducing these factors may help to improve symptoms.
4. Improved Posture: Many people with chronic neck pain have poor posture. Yoga can help to improve posture, which may help to reduce pain.
5. Increased Range of Motion: Yoga can help to increase the range of motion in the neck. This may help to improve function and reduce pain.
6. Improved Sleep Quality: Poor sleep quality is common in people with chronic neck pain. Yoga has been shown to improve sleep quality in some people. improved sleep quality may help to reduce pain and fatigue.
7. Increased Flexibility: Yoga involves a lot of stretching, which can help to increase flexibility. increased flexibility may help to reduce pain and improve function.
8. Improved Strength: Yoga involves a lot of strengthening poses, which can help to increase strength.  increased strength may help to reduce pain and improve function.
9. Improved Balance: Yoga involves a lot of balancing poses, which can help to improve balance. improved balance may help to reduce pain and improve function.
10. Reduced Stress: Stress can worsen neck pain. Yoga has been shown to reduce stress in some people, which may help to reduce pain.
11. Better Body Awareness: Yoga can help you become more aware of your body, which may help you to avoid activities that aggravate your neck pain.
12. Mind-Body Connection: The mind-body connection is an important part of yoga. This connection can help you to focus on your breath and relaxation, which may help to reduce pain.

Contraindications to Using Yoga For Neck Pain Management

There are several contraindications to using yoga for managing neck pain. [24] Usage of yoga to treat neck pain in the presence of an active neoplasm is a strong contraindication because of the potential to cause compression of the tumor. Neck pain is a common complaint, with approximately two-thirds of adults experiencing it at some point in their lives. As discussed before, many different factors can contribute to neck pain, such as muscle tension, poor posture, and injuries.

If you have uncontrolled hypertension, yoga may not be the perfect choice for you, as poses that involve inverted poses and headstands can increase your blood pressure. Yoga can also cause blood pressure to rise if you are pregnant. You should also avoid yoga if you had a recent myocardial infarction since some of the poses may put a strain on your heart.

Yoga in the event of Cervical spondylolisthesis or instability of the cervical spine should be avoided as well. If you suffer from Cervical spondylolisthesis or instability, avoid yoga postures that put direct pressure on the spine, such as headstands, shoulder stands, and plow pose. Be sure to speak with your doctor before starting a yoga practice if you have any of these conditions. If you have Glaucoma, yoga should be avoided because certain poses may increase intraocular pressure.

People with High blood pressure should avoid deep breathing exercises and inverted poses, like headstands and shoulder stands. Individuals with Diabetes should consult a doctor before starting a yoga program, as some yoga postures may improve blood sugar control. Pregnant women should not do any inversions (poses where the head is below the heart), since these could potentially lead to decreased blood flow to the fetus. Similarly, in cases where a patient has an acute herniated disc, yoga may be best avoided as well since some poses could worsen the condition.

Overall, yoga can be a great way to manage neck pain when done correctly and with caution. Certain poses should be avoided, but many others can help to improve neck mobility, strength, and flexibility. If you are experiencing neck pain, it is best to speak with a doctor or physical therapist before starting a yoga program to determine which poses are safe for you.

Summary and Conclusion

Studies have successfully demonstrated that Yoga can play a significant role in helping patients suffering from neck pain to live a better life by uplifting their present state. The pain in most cases was reduced and in others, it was negligible after completing the regimen plan aligned with the patients.

While there are a variety of treatments available for neck pain, one approach that is quite effective is yoga. Yoga helps improve neck pain by increasing strength, flexibility, and range of motion. Additionally, yoga can help to improve posture and relieve stress, both of which can aggravate neck pain. There are a variety of yoga poses that can be beneficial for neck pain, and a yoga instructor can help you find the poses that are best suited for you. If you are experiencing neck pain, consider giving yoga a try – it may just be the solution you’ve been looking for.

In conclusion, we can safely assert that yoga is an efficacious treatment for neck pain. The results of our systematic review and meta-analysis indicate that yoga is more effective than no treatment, sham treatment, or other treatments for reducing neck pain and improving functional status. Furthermore, the majority of studies included in our analysis showed a moderate to large effect size favoring yoga over control conditions. These findings suggest that yoga may be a valuable addition to the management of neck pain.

It might be interesting to note that yoga was found to be a relatively low-cost and low-risk intervention that can be easily implemented by patients in their homes. Therefore, yoga may be a reasonable first-line treatment option for neck pain, particularly for those patients who are seeking a more natural or alternative approach to care.

Additionally, yoga does not present any major risks or adverse effects, which is an important consideration given that many neck pain treatments do have potential side effects. Overall, the evidence suggests that yoga may be a beneficial treatment for neck pain and clinicians should consider recommending yoga to their patients who suffer from neck pain.

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What is lower back pain?

In our world, lower back pain is one of the most widespread musculoskeletal problems (Furlan, Clarke and Esmail), [1] which leads to substantial costs in health care. Musculoskeletal disorders are a heterogeneous class of disorders, which include degenerative disorders of osteoarthritis, inflammatory disorders like rheumatoid arthritis, and soft tissue disorders like lower back pain and fibromyalgia (Salaffi, De Angelis and Grassi). [2] Among these, lower back pain is one of the chief health issues affecting humans around the world (Andersson 1999) [3]

Lower back pain is described as the pain localized between the 12^th rib and the inferior gluteal folds, which is nonspecific in 90% of the cases (Furlan, Brosseau and Imamura). [4] Researchers have not completely comprehended the etiology of lower back pain, which is quite complicated. Many of the acute lower back pain issues are a consequence of injury in the muscles, joints, ligaments, or discs. The body responds to injury through mobilizing an inflammatory response related to healing, and this inflammation creates acute pain. Based on the origin of the pain, various symptoms can be observed during lower back pain such as:

• Dull or achy pain, contained in the lower back
• Burning, stinging pain that extends from the lower back to the backward part of the thighs, and occasionally, towards the lower legs or feet; this may involve tingling sensation or numbness
• Tightness and spasms in muscles and in the lower back, hips, and pelvis
• Pain that increases after sitting or standing for long periods of time
• Trouble in standing up erect, walking, or changing from a sitting to standing position

Common categories of back pain include mechanical pain (pain that arises mainly from the muscles, joints, and ligaments, or from bones that are located in and around the spine) and radicular pain (it occurs if a spinal nerve root becomes inflamed or impinged). Mechanical pain is localized towards the lower back, buttocks, and occasionally, the upper parts of the legs, while radicular pain might follow a nerve root pattern or dermatome downwards to the buttock and/or leg (Peloza). [5]

This condition that is extremely prevalent is a major burden on individuals and healthcare organizations (Shelerud 1998). [6] Approximately 60–85% of the world’s population is affected by lower back pain at least once in their lifetime, with 10–20% accounting for the people whose issues develop into a chronic problem (Skovron 1992)(Waddell 1998). [7] [8] In several nations such as Great Britain, Canada, Sweden, and The Netherlands, people are subject to disability from back pain, which is a major issue (Nachemson 1992). [9] Due to lower back pain, patients are limited in their day-to-day activities and might experience unsuitable neuromuscular adaptations for sustaining and/or carrying on different functions like walking, running, etc. (Hammil, Beazell and Hart 2008). [10] Clinical practice guidelines on the treatment of acute lower back pain were established and published by the US Department of Health and Human Services (currently referred to as the Agency for Healthcare Research and Quality) during the initial period of 1990s. These guidelines were categorized into three groups: 1) spinal disorders that are potentially critical, i.e., fractures, tumors, infections, and cauda equina syndrome), 2) sciatica or radiculopathy, and 3) symptoms related to back that are nonspecific. Sciatica means compression or irritation of the nerve root, while nonspecific symptoms related to back pain indicate the absence of a critical underlying spinal disorder or the involvement of nerve root. Nonspecific symptoms related to back and sciatica resolve without treatment in the majority of situations, i.e., patients can recover without needing medical care or nonsurgical therapy (Pradhan 2008). [11]

Complementary and alternative medicines (CAM) for back pain and other musculoskeletal issues/disorders

Mostly, the treatment of chronic musculoskeletal disorders is done through a biomedical model, which includes physical therapy or the prescriptive usage of pharmaceuticals (Koes, et al. 2001). [12] However, a system of therapies referred to as complementary and alternative medicine (CAM) therapies is widely used by patients with musculoskeletal conditions (P. Barnes, B. Bloom, R. Nahin). [13]

CAM represents a varied set of therapies, supplements, substances, methods, rituals, techniques, practices, systems etc., which are used by patients while making efforts to reduce health issues or for maintenance of health (Artus, P. Croft, M. Lewis). [14] Various kinds of CAM therapies include entire medical systems like homeopathy and naturopathy, practices founded on biology such as herbal products and dietary supplements, mind-body treatment such as prayer, meditation, and mental therapy, energy therapy such as therapeutic touch and Reiki, and medicine related to the body such as chiropractic care and massages (Gupta, et al. 2015). [15] The key motives behind the usage of these CAM therapies are reduction in pain and overcoming of functional limitations (Carlson and Krahn 2006), (Okoro, et al. 2012). [16] [17] Patients use these therapies either in addition to biomedical treatment or as a preferred choice of treatment (M. Eisenberg, R. C. Kessler, et al). [18] It is believed that 38% of American citizens resort to some kind of CAM therapy to deal with their chronic pain from musculoskeletal conditions.

The effects of CAM on different kinds of musculoskeletal issues have been outlined as follows:

·      Lower back pain: It has been proved through studies that acupuncture, spinal manipulation, and massage might be advantageous for chronic low back pain. In 2007, the American College of Physicians/American Pain Society published guidelines for clinical practice that advocate the abovementioned practices along with five other non-pharmocologic techniques for people having back pain when no progress is observed after medication and personal care. The other techniques advocated in the guidelines were cognitive-behavioral therapy, progressive relaxation, exercise therapy, yoga, and rigorous interdisciplinary rehabilitation. Studies on other CAM approaches, such as numerous herbal medicines and prolotherapy, which are used occasionally by patients for chronic lower back pain, have also demonstrated evidence for validating their usage for this disorder.

·      Arthritis: Acupuncture, herbal therapies, glucosamine/chondroitin, tai chi, and mineral baths are some of the CAM therapies that researchers have investigated for relieving pain in osteoarthritis. Some therapies among these have further been investigated for rheumatoid arthritis. On the whole, even though favorable findings have been obtained in certain research works related to CAM practices for arthritis, largely, the evidence is inadequate or inconclusive. In an organized review paper related to acupuncture for osteoarthritis, it has been demonstrated that minor improvements in pain and function might be obtained through acupuncture. Nevertheless, in a major clinical study called GAIT (Glucosamine/chondroitin Arthritis Intervention Trial), glucosamine and chondroitin sulfate, the commonly used dietary supplements, were not successful in considerably alleviating pain of knee osteoarthritis for all participants, either on using individually or in a combined form, even though the combination assisted a subgroup of patients exhibiting moderate-to-severe pain. Some reviews have detected evidence that γ-linolenic acid (derived from evening primrose and some other plant oils) might assuage pain related to rheumatoid arthritis, though more studies are required in this area. Moreover, it has been revealed from research that relief from osteoarthritis pain might be obtained from dietary supplements like devil’s claw and avocado-soybean unsaponifiables.

·      Neck pain: Manual approaches (mainly mobilizing or manipulating) and acupuncture for chronic pain in neck have demonstrated conclusive evidence in research works with regards to possible advantages. A review has stated that clinical regulations usually advocate using manual approaches for neck pain, though no general consensus exists regarding the status of these approaches. [19]

A type of CAM that has become increasingly prevalent among patients suffering from musculoskeletal issues is yoga (P. Barnes, B. Bloom, R. Nahin, B. Saper, and D. M. Eisenberg, R. B. Davis, L. Culpepper, R. S. Phillips). [13, 20] Yoga consists of physical, breathing, and relaxation methods, and has been considered to offer musculoskeletal as well as psychosocial advantages, which are presently not granted by the prescriptive treatment of musculoskeletal disorders (Evans, J. C. Tsao, et al). [21]

As per the literature, studies have proved that in case of fibromyalgia and mild-to-moderate lower back pain, yogic techniques considerably improved functional outcomes in comparison with passive control interventions. Additionally, according to an early research work on the effect of yoga on osteoarthritis, an intervention based on Iyengar yoga for eight weeks improved finger range of motion in a yoga group in comparison with a regular care group.

Overall, evidence suggests that yoga is an acceptable and safe intervention, which may result in clinically relevant improvements in pain and functional outcomes associated with a range of musculoskeletal conditions. A future analysis of outcomes which take into account the amount of yoga received by participants may provide insight into any putative duration or dosage effects of yoga interventions for musculoskeletal conditions (L. Ward, et al). [22]

Considerations for yoga in patients with back pain

Fundamentally, yoga is still a method of physical movement, and like all other exercises, there is a possibility of injury, particularly involving the back. As stated by Dr. Lauren Elson, an instructor in physical medicine and rehabilitation at Harvard Medical School, the major issues often occur because people don’t adhere to appropriate guidelines while doing yoga, and they rapidly start doing yoga poses instead of gradually “lengthening” into them. This leads to a higher probability of injury.

In yoga, muscles should be used to initially form a firm basis for movement, and consequently, an appropriate form must be adhered to that gradually stretches and lengthens the body. For instance, one should avoid rotating as fast and far as possible while performing a seated spinal twist pose or ardha matsyendrasana, which is known to be extremely beneficial for lower back pain. Dr. Elson further explains “Instead, you should first activate your core muscles and feel as though the spine is lengthening. Then, twist slowly until you feel resistance, and hold for as long as it’s comfortable.”

Patients should definitely discuss with their doctor regarding whether they should commence yoga practice while suffering from lower back pain. As per Dr. Elson, yoga should be avoided while suffering from particular back issues like a spinal fracture or a herniated disc. After the patients obtain a doctor’s approval, they should inform the yoga instructor in advance regarding their specific pain and limitations, which can help in safeguarding their back from injuries. Consequently, the instructor can provide protective adjustments to particular poses or assist in guiding the patient while carrying out a pose to make sure that he/she performs it perfectly without applying stress on the back. An alternate choice is to find a yoga studio or community center that provides classes that are specially intended for alleviating back pain.

It should be noted that the bending, stretching, and twisting movements of yogic postures are regularly required by the lower back for improvement. As Dr. Elson states, “By mindfully practicing yoga, people can safely stretch and strengthen tight and aching back muscles.”

Tips/Techniques to protect the back while doing yoga

Patients should always take precautions while performing yoga for back pain. Some tips for protecting your back while doing yoga are included below.

• Twisting and extending simultaneously can compress intervertebral joints and should be avoided.
• Use props such as bolsters and blocks for extra support.
• If the person is not able to touch his/her toes while performing yoga, he/she can hold a yoga belt in his/her hands and loop it around his/her feet.
• Forward bends should be performed from a seated position and the stomach should be engaged as the body is lifted upright.
• Any move that provides discomfort should be eased or discontinued. [23]

Additionally, let’s discuss some do’s and don’ts of yogic practice for individuals with back pain:

·      Don’t lose your normal lumbar curve. The back can be affected by slumping, or rounding the spine, due to working for lengthy periods in an office chair that leads to incorrect posture. While performing most yoga poses as well as all through the day, whether sitting or standing, conserving the natural inner curve in the lower back is necessary. The head’s back should be in line with the back of the pelvis, and the shoulders should be held broad and stacked right above the hips. A completely flat back is not recommended although the yoga instructor might indicate a “flat back (which is suggested to avert loss of the normal spinal curve by overarching or rounding the back),” The original curves of the spine, i.e., a slender inward curve of the lumbar spine (lower part of the back), a minor outward curve of the thoracic spine (middle/upper back), and a minor inward curve of the cervical spine (neck), are necessary for absorbing shock and for maintaining ideal health of the spine.

·      Do practice sitting and standing positions that are healthier for assistance in strengthening the back. Core support should be used during sitting or standing, with a minor lift of the lower abdominals and pelvic floor.

·      Don’t let the feet turn outwards while walking or standing. The feet being externally rotated is both an outcome and a source of shortening of the piriformis in case of several individuals. If this deep hip rotator becomes tight, the psoas (which extends from the lumbar spine till the uppermost part of the thigh) also tends to get tight, which may lead to low back pain.

·      Do maintain the feet in a parallel position. When the toes incline towards turning out, the heels should be sufficiently moved outwards such that they are towards the back of the toes. In each foot, the second toes should be relatively parallel with each other, and the knees should be in line with the midpoint of the foot. This position should be maintained while sitting, standing, and walking.

·      Don’t round up after a standing forward fold using straight legs. The discs of the anterior spine can be compressed through this act, which can increase the pain in the back.

·      Do get up after a forward fold with slightly bent knees, and utilize core support while lifting the torso.

·      Don’t neglect core strength. In case of yoga, greater emphasis is placed on stretch instead of strength. Stretching is significant in relieving tightness in back muscles, and postures that are linked to a perfect back stretch like marjaryasana, balasana, ananda bala, and supine twists provide a positive and pleasant feeling. However, these postures fail to contribute extensively to forming core strength, which is significant in case of health for the back. The support towards the front should be stable for strengthening the backward portion of a structure. Therefore, postures that involve strength of abdomen and back are necessary for back health. Strengthening of the muscles in the abdomen and back assists a more efficient alignment of the spine. These postures are recommended for practice in a yoga class that is focused on back health (B. Spindler). [24]

Some other tips for avoiding lower back pain:

·      Care should be taken while sitting for long hours on the ground. Several times, this can lead to pressure on the lower back and hips.

·      Bending forward in an aggressive manner initially in the morning is not recommended if the discs are swollen and susceptible to compression. 

·      Sitting cross-legged should be avoided for long hours. [25]

Efficacy of Yoga in Back Pain

Chronic pain distresses nearly 100 million individuals in the United States, resulting in $635 billion in annual costs, including specific medical costs and lost productivity (Simon 2). [26] Low back pain (LBP) affects 70% of the population at some point in their life, with recurrence rates as high as 85% (Hoy et al. 2028). [27] With such a high lifetime frequency, LBP is a likely source of various chronic symptoms. Chronic LBP can interfere with daily activities by limiting mobility, impairing work obligations, and severely influencing self-care, in addition to generating overall discomfort (Crown 114). [28] Despite the fact that many patients have surgeries to cure or repair patho-anatomy for LBP, many endure chronic symptoms, which can be caused by a variety of biologic and behavioral factor (Deyo 569). [29] As a result, chronic LBP comprises multidimensional problem involving psychological, physical, and social factors (Rodriguez-Raecke et al. e54475). [30] Furthermore, chronic LBP can evolve beyond chronic symptoms to a situation in which the central nervous system’s functional and morphological abnormalities are irreversible (Jain 0). [31] These functional deficiencies might also have negative psychological and emotional effects (Sullivan et al. 5). [32] Despite a wide range of therapeutic choices, persistent LBP can be difficult and expensive to manage, and 17% of adults in the U.S. seek relief from their back pain through complementary and alternative medicine (CAM) (Gou et al.1029). [33]

Yoga’s popularity has exploded during the last few years. According to global advances 2021, it is considered as one of those CAM therapies which integrate the particular human spirit with divine spirit, or the True Self  (Kebede et al.). [34] Further, the Centers for Disease Control and Prevention’s (CDC) National Health Interview Survey results suggest an increase in the use of CAM treatments (M.A., and Barbara Bloom 258. [35] CAM therapies are most commonly utilized to treat musculoskeletal problems, such as back pain and, to a lesser extent, neck discomfort (Currie and Wang 1275). [36] Yoga means “yoking” i.e “coming together” in reference to a harmonious relationship of mind–body as a medicine (His Divine Grace A.C. and Bhaktivedanta Swami Prabhupada). [37] It is an eight-limbed discipline that incorporates physical, mental, and spiritual health, according to traditional definitions. Postural alignment (“asanas”), breathing, concentration, focus, contemplation, absorption/stillness and meditation are all common features of modern Hatha yoga (Shannahoff-Khalsa 91). [38] A typical Hatha yoga class consists of a group of people who are taught by an instructor during a 60–90 minute session. The instructor instructs on proper posture, breathing, and concentration. They frequently promote positive self-esteem (Stiles). [39] Yoga refers to a set of physical and spiritual activities that originated in ancient India and are used to create profound meditation states and gain deeper harmony with the divine or inner self. It has been proposed that yoga achieves peace, inner strength, emotional and physical equilibrium by combining asanas (Hatha yoga postures) with breathing patterns (pranayama), meditation (dhyana) that are primarily focused on isometric muscle contractions (Posadzki and Parekh 66). [40] Hatha yoga as mild postures for relaxation, as well as Iyengar yoga for breathing methods and physical postures, are commonly used in trials of yoga for chronic pain therapy (K. Williams et al. 2066). [41]

Yoga offers a wide range of clinical and nonclinical uses. For instance, LBP  is one of the most frequent musculoskeletal issues in today’s culture, and it costs a lot of money to treat (Gou et al. 1029; Kosinski et al. 6). [33, 42] Patients with LBP often notice how back pain often hampers their daily activities. Patients sometimes may develop improper neuromuscular responses in order to maintain and/or preserve functions such as walking, jogging, and other activities (Burström et al.612; Furlan E155). [43, 44] Yoga may lower LBP, however the mechanisms by which this is accomplished are less researched. Some contributing factors include a rise in tissue flexibility and oxidation, as well as a calming effect and the release of enkephalins or endorphins in the lower back (Pilkington et al.; K Nespor). [45,46] The literature on yogic practices for pain treatment has not yet been critically assessed, to our knowledge. However, when documented, the adverse events associated with doing yoga to treat musculoskeletal disorders were minor and not life-threatening. This is mostly due to the degree of intricacy and multidimensionality of forces visible in yoga activities (Seidler et al. 322; Furlan et al. 1669). [44, 47] Some authors claimed that yoga activities have no negative consequences when practiced correctly, however the general and comprehensive indications and contraindications of various yoga exercises must be carefully followed.

Postures of Yoga and Pain Relief Mechanism

Back discomfort is frequently caused by strain such as muscle sprains, ligament sprains, and carrying weight incorrectly, all resulting in an unexpected and awkward action. This sprain can cause LBP and the Yoga Asanas/postures are helpful in relieving this pain. Some of the common postures/asanas are Setu Bandha Sarvangasana, Balasana, Bhujangasana, Adho mukha svanasana, Marjarasan, Uttanasana, Parshvakonasana, Savasana (K. A. Williams et al. 107). [48] These asanas relieve the back pain with different mechanisms for stretching and relieves the fascia of the muscle, hence decreasing the pain. For instance, Setu Bandhasana stretches the spine and reduces the back soreness. Balasana relieves lower back tension by stretching the spine, which decompresses it and relieves pain. By engaging your back muscles, Bhujangasana extends your core and abdominal muscles. Adho Mukha Svanasana treats back pain by resolving body imbalances and strengthens the back. The combination of Marjaryasana and Bitilasana relaxes the back muscles. Similarly, all the mentioned asanas combined aid the process of relieving the back ache (Petering and Webb 550; Telles et al. 69). [49,50]

Few of the studies have examined how yoga might help people with back ache. For example, Lee et al and Sherman et al. studied various mediators such as brain derived neurotrophic factor (BDNF), serotonin, dehydroepiandrosterone (DHEA), cortisol to understand the mechanism of yoga therapy for reliving back pain (Sherman, Wellman, et al.; Lee et al.). [51, 52] In addition, Sherman et al. also looked into psychological aspects that could be mediating yoga’s effect on back pain. These factors involved stress, psychological discomfort, cognitive appraisals, fear avoidance, positive states of mind, neuroendocrine function and physical activity. DHEA and cortisol levels in saliva samples were used to gauge neuroendocrine function. The purpose was to see which metric in the yoga, stretching, and self-care groups had the greatest impact on back-related dysfunction. The most important factors that contributed to yoga’s benefit were self-efficacy and hours of back exercise. A minor amount of sleep disruption was also a factor. Cortisol and DHEA levels had little influence (Sherman, Wellman, et al.). [51]

Further, Lee et al. examined the effects of yoga in premenopausal women with persistent low back pain. The yoga group experienced less pain, more BDNF, and the same amount of serotonin. In contrast to the untreated control group where, pain was higher, BDNF was lower, and serotonin was lower. This suggests that the positive effects of yoga are linked to increased BDNF levels in the blood and stable serotonin levels. The study was limited to gender and sample size (Lee et al.). [52]

Effect of Yoga on Back Pain

By now you know that yoga is a CAM practice that includes a number of disciplines such as asanas, pranayama, and meditation. According to 2018 report, yoga’s popularity has consistently grown over the last decade, with around 28% of adults in the U.S preferring yoga (U.S, 2018). [53] The number of modern yoga practitioners in the U. S. is estimated to be around 28.75 million people. According to published research, yoga helps ease back ache and minimize physical and functional disability caused by it. However, due to insufficient statistical power and variance in the outcome measures utilized between investigations, these studies have produced mixed results (Swain and McGwin 11). [54] The objective of this study was to investigate the impact of yoga on impairment associated with chronic LBP diseases using a robust meta-analysis and systematic review (Crow et al.3). [55]

Physical functionality

In a small scale study (controlled randomized experiment), the yoga group demonstrated advances in balance and flexibility, as well as decreased depression and functional disability (Mary Lou Galantino 49). [56] Similarly, in a 16-week controlled randomized experiment, patients with LBP treated with Iyengar yoga therapy were compared to a control group to validate the effectiveness of yoga. The findings provide evidence that the yoga practitioners reported less ache and functional impairment than the control group (K. A. Williams et al. 107). [48] Further, Williams et al. again attempted a 24-week research and proved significantly decreased functional impairment, pain severity, and depression in the yoga practitioners (K. Williams et al. 2066)]. [41]

An intense seven-day residential yoga programmed for patients with LBP was completed by 80 patients with LBP (Tekur, Chametcha, et al. 637). [57] Yoga’s impact on disability, quality of life and flexibility were investigated. The intervention group meditated, did yoga exercises, chanted, and attended lectures on a daily basis. The control group had a regular schedule that included exercise, educational lectures, non-yogic breathing exercises, and watching nature shows. This control differs from the standard controls utilized in previous studies. Between the two groups, there was a significant difference in disability, with the yoga group benefiting more than the control. The yoga members improved their flexibility and pain levels more than the control (Tekur, Singphow, et al. 10). [58]

Another study enrolled 53 persons who had previously participated in either physical therapy or a yoga intervention to treat LBP, outcome predictors were investigated. At 6 weeks, there were no substantial variations in disability. In both the groups, back pain was found to be the key indicators of health status, pain and disability. The back pain scale was used to examine a person’s belief in their ability to affect results by their individual activities. The criteria of self-selection unfairness in this study is a serious drawback, as the participants were previously enrolled into the physical therapy or yoga groups before the investigation (Evans et al.11). [59] Likewise, two large randomized trials have looked at the effects of yoga on physical functioning. The comparative study was carried out by Tilbrook et al. for 12-week comparing adults following yoga programmed (long-term effectiveness) versus a back pain instruction booklet. At 3, 6, and 12 months, the yoga members reported a significantly superior back function than the group following booklet (Tilbrook et al. 569; Cox et al.187). [60, 61] For individuals with LBP, Sherman et al. compared yoga routine to self-care instruction booklet method. With time, all of the cohorts’ function and symptoms improved. When compared to the self-care group, the yoga and stretching groups achieved equal outcomes (Sherman, Cherkin, Wellman, et al. 2019). [51] The authors concluded that the physical benefits of yoga outweigh the mental benefits.

Further, the 8-week pilot study was carried out with adult women suffering from musculoskeletal disorders such as osteoarthritis with LBP looked at the benefits of yoga on balance and gait. When compared to pre-study levels, the subjects’ balance and gait characteristics improved statistically. (Ülger and Yaĝllulger 13). [62]

Pain

Yoga has been shown to be useful in relieving pain related to chronic LBP in a number of studies. The pain-related anxieties of movement and pain beliefs were all assessed by Williams et al as the study compared the educational control group and the yoga intervention. The results found a two-fold reduction in pain and pain medication use (K. A. Williams et al.107). [48] There was no substantial difference in movement anxieties or pain attitudes, possibly because the study lacked statistical power to detect these differences. Williams et al. went on to show that a 24-week Iyengar yoga programme can help people with chronic LBP. Individuals in the yoga group improved their pain intensity more than those in the control group (K. Williams et al. 2066). [41]

The effect of yoga on back pain in low-income, racially diverse people was investigated by Saper et al. Following the 12-week treatment, respondents’ average LBP intensity for the preceding week was drastically reduced from 7 to 5 regardless of whether they attended once or multiple times yoga classes (Saper et al.). [63] Further, due to the complexities of pain, Sherman et al. noted pain “bothersomeness” rather than pain severity. Subjects reported their back pain on an 11-point scale ranging from “not at all” to “extremely” troublesome during the preceding week in accordance to a 3-month yoga, exercise, or book education intervention (Sherman, Cherkin, Wellman, et al. 2019). [64] All of the therapies were beneficial, but the exercise and yoga groups showed the most improvement.

The “bothersomeness” of back pain was investigated in people who had previously had either a physical therapy or a yoga intervention. Both interventions were effective, and after 6 weeks of treatment, there were no substantial differences between the physical therapy and yoga groups. However, the yoga group’s baseline structures were such that they had less back ache and functional disability to begin with. In participants with nonspecific chronic low back pain, a randomized controlled trial looked at the effects of Iyengar yoga on pain severity and overall health-related quality of life. The researchers assessed yoga therapy to traditional exercise therapy over a six-month period (GS et al. 48). [65] Both programs had a considerable impact, but the yoga intervention had the bigger influence.

Psychological effect

To date, the scientific literature on yoga’s influence on psychological health has not been fully described. In a study of veterans with back pain, Groessl et al. looked at the effects of yoga on psychological conditions like mental depression and effect on quality of life (Groessl, Weingart, Aschbacher, et al. 1123). [66] They discovered considerable reductions in depression, as well as a trend toward significant gains in the SF-12’s Mental Health Scale. The amount of home practice reported by the individuals tended to correlate with the improvement in depression. In participants with chronic LBP, the effects of Iyengar yoga on depression were evaluated. Subjects in the yoga group improved more than those in the control group in terms of depression. The yoga group was given substantial attention than the control group, which was one of the study’s limitations. The lack of controls for physical activity between the groups was another limitation (Groessl, Weingart, Johnson, et al. 832). [67] Further, Tekur et al. compared yoga group to the controls and discovered that the yoga group improved much more on the psychological state of their mind and the quality of life. This residential study, however, included more features than the standard Hatha or Iyengar yoga interventions (e.g., 8 hours of interactive talks, chanting, and meditation sessions per day (Tekur, Chametcha, et al. 637). [58] In addition, this was a one-week follow-up study. Similarly, with the mental health condition, one randomized controlled experiment (Tilbrook et al. 569) and an associated pilot research (Cox et al.187) compared yoga to “usual care.” [60, 61] The pilot study indicated no significant differences, however the sample size was small (n = 20). The power of their follow-up study was sufficient. At the 3-, 6-, and 12-month examinations, they found no substantial differences in psychological functions or mental health (although the 3 and 6 month assessments demonstrated a trend towards improvement). According to these reports, yoga is beneficial in lowering ache and functional disability, as well as increasing physical and psychological function.

Safety Data of Yoga for back pain

LBP is a physical disease that has a high recurrence rate and a high rate of partial recovery. As a result, it’s not uncommon to see some negative outcomes while investigating patients with back discomfort (Kamper et al. 9). [68] Yoga positions, on the other hand, do not appear to pose a significant risk to healthy persons or patients with back pain. In one study, one adverse event was documented among 30 patients who were randomly assigned to yoga. During the trial, a participant had symptoms of osteoarthritis and was diagnosed with a ruptured disc (K. A. Williams et al.107). [48] The Institutional Review Board decided that the adverse event was unrelated to the yoga postures after conducting a medical review. In the yoga versus exercise experiment, there were no significant adverse effects recorded among the 101 participants (Sherman, Cherkin, Erro, et al. 849). [69] One yoga student dropped out owing to migraine, and another exerciser hurt her back and received help from a chiropractor. Sherman et al. identified an equivalent incidence of moderate adverse effects (mainly briefly increased LBP) in both the yoga and the standard stretching interventions. A significant occurrence occurred once in the 87 yoga class participants, a herniated disc. One person in the control group with self-care treatment experienced severe pain. Despite all of these negative events, the stretching and yoga groups had reasonably better results overall. [64] Finally, safety data from the most latest and significant trials demonstrate a 10%–15% occurrence of substantially improved LBP discomfort, with two cases of herniated disc discovered. There appear to be certain concerns linked with yoga. However, the majority of individuals believe to gain large benefits due to yoga interventions with little or no negative effects (Sherman, Cherkin, Wellman, et al. 2019). [70] Overall, yoga appears to be a more well established intervention as the health sector transitions from treating acute illnesses to treating chronic diseases, and healthcare providers pursue to establish preventive measures to combat the enduring diseases that plague modern society. Since yoga is a reflective activity, it may be useful for military veterans who are dealing with the long-term effects of wartime stress.

Conclusion

Yoga appears to be just as helpful as other non-pharmacologic therapy at reducing back pain’s functional impairment. When compared to conventional treatments/therapies, it proves to be more successful in reducing the recurrence of LBP or dipping the pain severity. Yoga may help with depression and other psychological co-morbidities by maintaining serotonin or BDNF levels in the blood. Yoga demonstrates to be a safe way to treat persistent low back pain.

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20.    B. Saper, D. M. Eisenberg, R. B. Davis, L. Culpepper, R. S. Phillips, Prevalence and patterns of adult yoga use in the United States: Results of a national survey, Altern. Ther. Health  Med. 10 (2004) 44-49. https://pubmed.ncbi.nlm.nih.gov/15055093/
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23.    The safe way to do yoga for back pain, www.health.harvard.edu, 11 April 2021 https://www.health.harvard.edu/staying-healthy/the-safe-way-to-do-yoga-for-back-pain
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30.    R. Rodriguez-Raecke, A. Niemeier, K. Ihle, W. Ruether, A. May, Structural Brain Changes in Chronic Pain Reflect Probably Neither Damage Nor Atrophy, PLoS One. 8 (2013) e54475. https://doi.org/10.1371/JOURNAL.PONE.0054475
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33.    H.R. Gou, S. Tanaka, W.E. Halperin, L.L. Cameron, Back pain prevalence in US industry and estimates of lost workdays., Https://Doi.Org/10.2105/AJPH.89.7.1029. 89 (2011) 1029–1035. https://doi.org/10.2105/AJPH.89.7.1029
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36.    S.R. Currie, J. Wang, More data on major depression as an antecedent risk factor for first onset of chronic back pain, Psychol. Med. 35 (2005) 1275–1282. https://doi.org/10.1017/S0033291705004952
37.    Bhagavad-Gita as It is: With Original Sanskrit Text, Roman Transliteration, English Equivalents, Translation, and Elaborate Purports: Prabhupada, His Divine Grace A. C. Bhaktivedanta Swami: Amazon.com: Books, (n.d.). https://www.amazon.com/Bhagavad-Gita-Transliteration-Equivalents-Translation-Elaborate/dp/B000JWPL94 (accessed November 26, 2021)
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39.    M. Stiles, Structural yoga therapy : adapting to the individual, (2000) 343. https://www.amazon.in/Structural-Yoga-Therapy-Adapting-Individual/dp/1578631777
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41.    K. Williams, C. Abildso, L. Steinberg, E. Doyle, B. Epstein, D. Smith, G. Hobbs, R. Gross, G. Kelley, L. Cooper, Evaluation of the effectiveness and efficacy of iyengar yoga therapy on chronic low back pain, Spine (Phila. Pa. 1976). 34 (2009) 2066–2076. https://doi.org/10.1097/BRS.0B013E3181B315CC
42.    M.R. Kosinski, J.R. Schei, S.M. Vallow, S. Ascher, C. Harte, R. Shikiar, L. Frank, M.K. Margolis, G. Vorsanger, An observational study of health-related quality of life and pain outcomes in chronic low back pain patients treated with fentanyl transdermal system, Http://Dx.Doi.Org/10.1185/030079905X46377. 21 (2005) 849–862. https://doi.org/10.1185/030079905X46377
43.    K. Burström, M. Johannesson, F. Diderichsen, Swedish population health-related quality of life results using the EQ-5D, Qual. Life Res. 2001 107. 10 (2001) 621–635. https://doi.org/10.1023/A:1013171831202
44.    A.D. Furlan, M. Imamura, T. Dryden, E. Irvin, Massage for low back pain: An updated systematic review within the framework of the cochrane back review group, Spine (Phila. Pa. 1976). 34 (2009) 1669–1684. https://doi.org/10.1097/BRS.0B013E3181AD7BD6
45.    K. Pilkington, G. Kirkwood, H. Rampes, J. Richardson, Yoga for depression: the research evidence, J. Affect. Disord. 89 (2005) 13–24. https://doi.org/10.1016/J.JAD.2005.08.013
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48.    K.A. Williams, J. Petronis, D. Smith, D. Goodrich, J. Wu, N. Ravi, E.J. Doyle, R.G. Juckett, M.M. Kolar, R. Gross, L. Steinberg, Effect of Iyengar yoga therapy for chronic low back pain, Pain. 115 (2005) 107–117. https://doi.org/10.1016/j.pain.2005.02.016
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50.    S. Telles, N. Sayal, C. Nacht, A. Chopra, K. Patel, A. Wnuk, P. Dalvi, K. Bhatia, G. Miranpuri, A. Anand, Yoga: Can It Be Integrated with Treatment of Neuropathic Pain, Integr. Med. Int. 4 (2017) 69–84. https://doi.org/10.1159/000463385
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Управління болем (Бус) за допомогою йоги
Що таке біль у попереку?

На сьогодні біль у попереку є однією з найпоширеніших проблем опорно-рухового апарату (Фурлан, Кларк та Есмаїл), [1] що призводить до значних витрат в охороні здоров’я. Розлади опорно-рухового апарату є гетерогенним класом розладів, які включають дегенеративні розлади остеоартриту, запальні захворювання, такі як ревматоїдний артрит, і розлади м’яких тканин, такі як біль у попереку та фіброміалгія (Салаффі, Де Анджеліс та Грассі). [2] Серед них біль у нижній частині спини є однією з головних проблем зі здоров’ям, які торкаються людей у всьому світі (Андрессон 1999) [3]

Біль у нижній частині спини характеризується як біль, який знаходиться між 12-м ребром і нижньою сідничною складкою, що є досить поширеним у 90% випадків. (Фурлан, Броссо та Імамура). [4] Науковці не змогли до кінця зрозуміти етіологію цього болю через його складність. Більшість гострих болів у попереку є наслідком травм м’язів, суглобів, зв’язок або дисків. Організм реагує на травму шляхом мобілізації запальної реакції, пов’язаної із загоєнням, і це запалення створює гострий біль. Залежно від походження болю, під час болю в попереку можуть спостерігатися різні симптоми, такі як:

Тупий або ниючий біль, що міститься в нижній частині спини

Пекучий, колючий біль, що поширюється від попереку до задньої частини стегон, а іноді й до гомілок або стоп; це може включати відчуття поколювання або оніміння

Скутість і спазми в м’язах і в нижній частині спини, стегнах і тазу

Біль, що посилюється після тривалого сидіння або стояння

Проблеми з осанкою, ходьбою або переходом з положення сидячи в положення стоячи.

Поширені види болю в спині являють собою механічний біль (біль, який виникає в основному від м’язів, суглобів і зв’язок, або від кісток, які розташовані в хребті та навколо нього) і корінцевий біль (він виникає, якщо корінець спинного нерва запалюється або втискається). Механічний біль знаходиться в нижній частині спини, сідницях і в деяких випадках у верхній частині ніг, тоді як корінцевий біль може бути наслідком  нервового корінця або дерматомом внизу сідниць та/або ніг. (Пелоза) [5]

Цей стан є надзвичайно поширеним, є великим тягарем для окремих осіб та організацій охорони здоров’я (Шелеруд 1998). [6] Приблизно 60–85% населення світу страждає від болю в нижній частині спини принаймні один раз у своєму житті, при цьому 10–20% припадає на людей, чиї проблеми переростають у хронічну проблему (Сковрон1992) (Уадделл 1998). [7] [8] У таких країнах як Великобританія, Канада, Швеція та Нідерланди, біль у спині – є великою проблемою для людей. (Нахемсон 1992). [9] Через цей біль вони обмежені у своїй повсякденній діяльності і можуть відчувати незвичайні нервово-м’язові адаптації для підтримки та/або виконання різних функцій, таких як ходьба, біг тощо (Хемміл, Бізелл і Харт

 2008).[10] Медичні практичні рекомендації щодо лікування гострого болю в нижній частині спини були розроблені та опубліковані Міністерством охорони здоров’я та соціальних служб США (на сьогоднішній день – Агентством досліджень та якості охорони здоров’я) протягом початкового періоду 1990-х років. Ці рекомендації були розділені на три групи: 1) потенційно критичні захворювання хребта, тобто переломи, пухлини, інфекції та синдром кінського хвоста), 2) радикуліт або радикулопатія та 3) симптоми, пов’язані зі спиною, але не є значними. Радикуліт означає стиснення або подразнення нервового корінця, тоді як неспецифічні симптоми, пов’язані з болем у спині, вказують на відсутність критичного захворювання хребта або залучення нервового корінця. Неспецифічні симптоми, пов’язані зі спиною та радикулітом, в більшості результатів зникають без лікування, тобто пацієнти можуть одужати, не потребуючи медичної допомоги або нехірургічна терапія (Прадхан 2008). [11]

Додаткові та альтернативні ліки (ДАЛ) від болю в спині та інших проблем/розладів опорно-рухового апарату

Здебільшого лікування хронічних захворювань опорно-рухового апарату здійснюється за допомогою біомедичної моделі, яка включає фізичну терапію або використання лікарських препаратів за рецептом (Коес и др. 2001). [12] Проте система терапії, яку називають комплементарною та альтернативною медициною (ДАЛ), широко використовується пацієнтами із захворюваннями опорно-рухового апарату (П. Барнс, Б. Блум, Р. Нахін). [13]

ДАЛ являє собою різноманітний набір методів лікування, добавок, речовин, методів, ритуалів, технік, практик, систем тощо, які використовуються пацієнтами, намагаючись зменшити проблеми зі здоров’ям або підтримувати його (Артус, П. Крофт, М. Льюїс). [14] Різні види ДАЛ-терапії включають цілі медичні системи, такі як гомеопатія та натуропатія, практики, засновані біологією, такі як продукти рослинного походження та дієтичні добавки, лікування розуму й тіла, такі як молитви, медитації та ментальні терапії, енерготерапія, така як терапевтичний дотик та Рейки та медицини, пов’язаної з тілом, як-от хіропрактика та масаж (Гупта та ін. 2015). [15] Використання цих ДАЛ-терапій призводить до зменшення болей, а також долають функціональні обмеження (Карлсон та Крахн 2006), (Окоро та ін.2012). [16] [17] Пацієнти використовують ці методи лікування як додаток до біомедичного лікування, або як основний вид лікування (М. Айзенберг, Р. К. Кесслер та ін.). [18] Близько 38% американців вдаються до деякого виду ДАЛ-терапії, щоб впоратися зі своїм хронічним болем від захворювань опорно-рухового апарату.

Вплив ДАЛ на різні види проблем опорно-рухового апарату було окреслено таким чином:

Біль у попереку: дослідженням було доведено, що акупунктура, маніпуляції зі спиною та масаж будуть корисними, щоб усунути хронічний біль у попереку. У 2007 році Американський коледж лікарів/American Pain Society опублікував рекомендації щодо медичної практики, які підтвердили вищезгадані методи разом із п’ятьма іншими нефармакологічними методами для людей із болем у спині, якщо не спостерігається прогресу після прийому ліків та особистого догляду. Інші методи, які пропонуються в рекомендаціях, це когнітивно-поведінкова терапія, прогресивна релаксація, ЛФК, йога та сувора міждисциплінарна реабілітація. Дослідження інших підходів ДАЛ, таких як численні трав’яні ліки та пролотерапія, які іноді використовують пацієнти для лікування хронічного болю в нижній частині спини, також продемонстрували підтвердження їх ефективності для лікування цього захворювання.

Артрит: голковколювання, лікування травами, глюкозамін/хондроїтин, тай-чи та мінеральні ванни є одними з ДАЛ-терапій, які дослідники винайшли для полегшення болю при остеоартриті. Додатково були досліджені методи для лікування ревматоїдного артриту. Загалом, незважаючи на те, що сприятливі результати були отримані в результаті певних дослідницьких робіт, пов’язаних із застосуванням ДАЛ для лікування артриту, цих доказів наразі замало або вони є недостатньо переконливими. В організованій оглядовій роботі, пов’язаній з акупунктурою при остеоартрозі, було продемонстровано, що за допомогою акупунктури можна отримати незначне поліпшення болю та функціонування. Тим не менш, у великому клінічному дослідженні під назвою GAIT (Glucosamine/chondroitin Arthritis Intervention Trial), були часто використовувані такі харчові добавки: глюкозамін і хондроїтин сульфат, не мали значний успіх щоб полегшити біль при остеоартрозі колінного суглоба для всіх учасників, як при окремому застосуванні, так і в комплексі, навіть незважаючи на те, що комбінація допомагала підгрупі пацієнтів, у яких спостерігався біль від помірного до сильного. Деякі огляди виявили докази того, що γ-ліноленова кислота (отримана з примули вечірньої та деяких інших рослинних масел) може зменшити біль, пов’язаний з ревматоїдним артритом, проте в цій області необхідні детальні дослідження. Крім того, дослідження показало, що полегшення болю при остеоартрозі можна отримати за допомогою харчових добавок, таких як «Коготь диявола» та неомилювані авокадо-соєві боби. Біль у шиї: Ручні підходи (в основному мобілізуючий або маніпулюючий) та голковколювання для хронічного болю в шиї продемонстрували переконливі докази в дослідницьких роботах щодо можливих переваг. В огляді зазначено, що клінічні правила зазвичай закликають використовувати ручні підходи для лікування болю в шиї, хоча загальної згоди з приводу цих підходів немає. [19]

Одним із типів ДАЛ, який стає все більш поширеним серед пацієнтів, які страждають на проблеми опорно-рухового апарату, є йога (П. Барнс, Б. Блум, Р. Нагін, Б. Сапер і Д. М.Айзенберг, Р. Б. Девіс, Л.Калпеппер, Р. С. Філліпс). [13, 20] Йога являє собою низку фізичних, дихальних і релаксаційних методів, вважається, що вона надає скелетно-м’язові, а також психосоціальні переваги, які в даний час не надаються при лікуванні скелетно-м’язових розладів (Еванс, ДжейСі Сао та ін.) . [21]

Згідно з літературою, дослідження довели, що у разі фіброміалгії легкого та помірного ступеня болю в нижній частині спини, методи йоги значно покращили функціональні результати порівняно з втручаннями пасивного контролю. Крім того, згідно з попередньою дослідницькою роботою щодо впливу йоги на остеоартрит, на основі втручання йоги Айєнгара протягом восьми тижнів покращився діапазон рухів пальців у групі йоги в порівнянні з групою звичайного догляду.

Загалом, дані свідчать про те, що йога є прийнятним і безпечним втручанням, яке може призвести до клінічно значущих поліпшень болю та функціональних результатів, пов’язаних із рядом захворювань опорно-рухового апарату. Майбутній аналіз результатів, який враховує обсяг йоги, отримані учасниками, може дати уявлення про будь-яку передбачувану тривалість або дозовий ефект втручань йоги під час захворювань опорно-рухового апарату (Л. Уорд та ін.). [22]

Рекомендації щодо йоги для пацієнтів із болями в спині:

По суті, йога все ще є методом фізичного руху, і, як у всіх інших вправах, існує ймовірність травм в процесі виконання, зокрема спини. Як стверджує доктор Лорен Елсон, інструктор з фізичної медицини та реабілітації Гарвардської медичної школи, що більшість проблем часто виникають через те, що люди не дотримуються відповідних рекомендацій під час занять йогою, і вони швидко починають виконувати пози йоги замість того, щоб поступово «подовжувати» в них. Це призводить до більшої ймовірності травм.

У йозі спочатку слід використовувати м’язи щоб сформувати міцну основу  для руху, а отже, потрібно дотримуватися відповідної форми, яка поступово розтягує і подовжує тіло. Наприклад, слід уникати обертання якомога швидше та довше, виконуючи позу скручування хребта сидячи або ардха матсьендрасану, яка, як відомо, надзвичайно корисна при болях у попереку. Доктор Елсон далі пояснює: «Замість цього ви повинні спочатку активізувати основні м’язи і відчути, що хребет ніби подовжується. Потім повільно крутіть, поки не відчуєте опір, і тримайте так довго, як вам зручно».

Пацієнтам потрібно обов’язково обговорити зі своїм лікарем, чи варто їм починати практикувати йогу, в попереку. За словами доктора Елсона, слід уникати йоги, якщо ви страждаєте від особливих проблем зі спиною, як от перелом хребта або грижа міжхребцевого диска. Після того, як пацієнти отримають згоду лікаря, вони повинні заздалегідь повідомити інструктора з йоги про свій специфічний біль та обмеження, які  допоможуть захистити спину від травм. Отже, інструктор може надати захисні коригування певних поз або допомагати керувати пацієнтом під час виконання пози, щоб переконатися, що він/вона виконує її правильно, не застосовуючи навантаження на спину. Альтернативний вибір — знайти студію йоги або громадський центр, де проводяться заняття, спеціально призначені для полегшення болю в спині.

Слід зазначити, що для вдосконалення нижньої частини спини регулярно потрібні згинання, розгинання та скручування поз йоги. Як стверджує доктор Елсон: «Уважно практикуючи йогу, люди можуть безпечно розтягувати та зміцнювати напружені та болючі м’язи спини».

Поради/техніки захисту спини під час заняття йогою

Пацієнти завжди повинні вживати заходи обережності під час виконання йоги від болю в спині. Нижче наведено кілька порад щодо захисту спини під час заняття йогою.

Одночасне скручування та розгинання може стиснути міжхребцеві суглоби, цього слід уникати. Використовуйте опори, такі як компреси та блоки для додаткової підтримки.

Якщо людина не може торкнутися своїх пальців ніг під час виконання йоги, вона може тримати пояс для йоги в руках і обвити його навколо ніг.

 Нахили вперед повинні виконуватися з положення сидячи, а живіт повинен бути задіяний, коли тіло піднімається вертикально.

Будь-який рух, що викликає дискомфорт слід послабити або припинити. [23]

Крім того, давайте обговоримо деякі правила йоги для людей із болями в спині:

Не втрачайте свій нормальний поперековий вигин. Спина може постраждати від сутулості або округлення хребта через тривалу роботу в офісному кріслі, наслідком цього є неправильна постава. Під час виконання більшості поз йоги, а також протягом дня, сидячи чи стоячи, необхідно зберегти природний внутрішній вигин нижньої частини спини. Спина голови повинна бути на одній лінії із задньою частиною таза, а плечі повинні бути широко розставлені прямо над стегнами. Повністю пряма спина не рекомендується, хоча інструктор з йоги може вказати «пряму спину (яку пропонується для запобігання втрати нормального вигину хребта шляхом вигинання або округлення спини)». Справжні вигини хребта, тобто тонкий внутрішній вигин, вигин поперекового відділу хребта (нижня частина спини), незначний вигин грудного відділу хребта назовні (середня/верхня частина спини) і незначний вигин шийного відділу хребта всередину (шия) необхідні для поглинання ударів і підтримки ідеального здоров’я хребта.

Практикуйте більш здорові положення сидячи та стоячи, щоб допомогти зміцнити спину. Під час сидіння або стояння слід використовувати основну опору з незначним підйомом нижньої частини живота і тазового дна. Не дозволяйте ступням повертатися назовні під час ходьби або стояння.

 Обертання стоп назовні є як результатом, так і джерелом скорочення грушоподібної м’язи у кількох осіб. Якщо цей глибокий ротатор стегна стає тугим, пояснична кістка (яка простягається від поперекового відділу хребта до самої верхньої частини стегна) також має тенденцію натискатися, що може призвести до болю в попереку.

Утримуйте ноги в паралельному положенні. Коли пальці ніг схиляються до вивороту, слід розвести п’яти досить назовні, щоб вони були спрямовані до тильної сторони пальців. У кожній стопі другі пальці повинні бути відносно паралельні один одному, а коліна – на одній лінії з серединою стопи. Це положення слід зберігати під час сидіння, стояння та ходьби.

 Не розгинайтеся після згину вперед перебуваючи в положенні стоячи, використовуючи прямі ноги. Диски переднього відділу хребта можуть бути стиснуті через це, що може посилити біль у спині. Після згину вперед потрібно вставати зі злегка зігнутими колінами при цьому використовуючи опору для ядра та піднімаючи тулуб.

Не нехтуйте міцністю ядра. У випадку йоги більше уваги приділяється розтяжці, а не силі. Розтяжка має важливе значення для зняття напруженості м’язів спини, а пози, пов’язані з ідеальним розтягуванням спини, як-от марджар’ясана, баласана, ананда-бала та повороти на спині, забезпечують позитивне та приємне відчуття. Однак ці пози не сприяють значному формуванню міцності ядра, що важливо для здоров’я спини. Опора передньої частини повинна бути стійкою для зміцнення задньої частини конструкції. Тому для здоров’я спини необхідні пози, які включають силу живота і спини. Зміцнення м’язів живота і спини сприяє більш ефективному вирівнюванню хребта. Ці пози рекомендовані для практики на заняттях йогою, які зосереджені на здоров’ї спини (Б. Шпіндлер). [24]

Інші поради, як уникнути болю в попереку:

Слід бути обережними, сидячи на землі протягом тривалого часу. Через деякий час це може призвести до тиску на поперек і стегна. Якщо диски набряклі і схильні до стиснення, різко нахилятися вперед вранці не рекомендується. Слід уникати тривалого сидіння зі схрещеними ногами. [25]

Ефективність йоги при болях у спині

Хронічний біль спостерігається майже у 100 мільйонів людей у ​​Сполучених Штатах, в зв’язку з цим, щорічно витрачають до 635 мільярдів доларів, включаючи додаткові витрати на лікування та втрату продуктивності (Саймон 2). [26] Біль у попереку (БВП) у певний момент життя вражає 70% населення, а частота рецидивів досягає 85% (Хой та ін.2028). [27] З такою високою частотою життя, БВП є ймовірним джерелом різних хронічних симптомів. Хронічний БВП може заважати повсякденній діяльності, обмежуючи рухливість, погіршуючи трудові обов’язки та серйозно впливаючи на самообслуговування, а також створюючи загальний дискомфорт (Краун 114). [28] Незважаючи на те, що багатьом пацієнтам проводять операції для лікування або відновлення патоанатомії при БВП, у багатьох спостерігаються хронічні симптоми, які можуть бути викликані різними біологічними та поведінковими факторами (Дейо 569). [29] В результаті хронічний БВП містить багатозначну проблему, що включає психологічні, фізичні та соціальні фактори ( Родрігез-Райке та ін. e54475). [30] Крім того, хронічний БВП може розвиватися поза межами хронічних симптомів до ситуації, в якій функціональні та морфологічні аномалії центральної нервової системи є незворотними (Джайн 0). [31] Ці функціональні недоліки також можуть мати негативні психологічні та емоційні наслідки (Салліван та ін. 5). [32] Незважаючи на широкий спектр терапевтичних засобів, стійкий БВП може бути складним і дорогим для лікування,  17% дорослих у США шукають спосіб полегшення болю в спині за допомогою комплементарної та альтернативної медицини (ДАЛ) (Гоу та ін.1029) . [33]

За останні кілька років популярність йоги достатньо зросла. Відповідно до глобальних досягнень 2021 року, вона вважається однією з тих ДАЛ-терапій, які інтегрують конкретний людський дух з божественним духом або істинним Я (Кебеде та ін.). [34] Крім того, результати Національного опитування з питань Охорони здоров’я Центрів контролю та профілактики захворювань (ЦКП) свідчать про збільшення використання методів ДАЛ (MA, та Барбара Блум 258). [35] ДАЛ-терапія здебільшого використовується для лікування проблем опорно-рухового апарату таких як біль у спині і в меншій мірі, дискомфорт у шиї (Каррі і Ван 1275) [36] Йога означає «йормування», тобто «збираючись разом» щодо гармонійних відносин між розумом і тілом як ліки (Його Божественне Грейс А.С. і Бхактіведанта Свамі Прабхупада). [37] Це восьминога дисципліна, яка інтегрує фізичне, психічне та духовне здоров’я, згідно з традиційними визначеннями. Постуральне вирівнювання (“асани”), дихання, концентрація, зосередженість, споглядання, поглинання /заспокоєння та медитація є загальними рисами сучасної хатха-йоги (Шаннахофф-Халса 91) [38] Типовий клас хатха-йоги складається з групи людей, яких навчає інструктор протягом 60–90-хвилинного заняття. Інструктор інструктує щодо правильної постави, дихання та концентрації. Вони часто сприяють покращенню самооцінки (Стайлз). [39] Йога відноситься до комплексу фізичних і духовних видів діяльності, які виникли в Стародавній Індії і використовуються для створення глибоких станів медитації та досягнення глибшої гармонії з божественним або внутрішнім «я». Було запропоновано, що йога досягає спокою, внутрішньої сили, емоційної та фізичної рівноваги шляхом поєднання асан (пози хатха-йоги) з моделями дихання (пранаяма), медитації (дхьяна), які в першу чергу зосереджені на ізометричних скороченнях м’язів (Посадзкі та Парех 66). [40] М’які пози хатхи-йоги для розслаблення, а також йога Айєнгара для методів дихання і фізичних поз, зазвичай використовуються у спробах йоги вилікувати хронічний біль (К. Вільямс та ін. 2066). [41]

Йога пропонує широкий спектр клінічних і доклінічних застосувань. Наприклад, БуС є однією з найпоширеніших проблем опорно-рухового апарату в сучасному суспільстві, що потребує значних фінансових витрат для лікування (Гоу та ін. 1029; Косінський та ін. 6). [33, 42] Пацієнти з БуП часто помічають, як біль у спині часто заважає їх повсякденній діяльності. У них іноді можуть розвиватися неправильні нервово-м’язові реакції для підтримки та/або збереження таких функцій, як ходьба, біг підтюпцем та інші види діяльності (Буструм та ін.612; Фурлан Е155). [43, 44] Йога може знижувати БуС, однак механізми, за допомогою яких це досягається недостатньо вивчені. Деякі впливові фактори містять в собі підвищення гнучкості та окислення тканин, а також заспокійливу дію та вивільнення енкефалінів або ендорфінів у нижній частині спини (Пілкінгтон та ін.; К Неспор). [45,46] Наскільки нам відомо, література про йогічні практики лікування болю ще не була критично оцінена. Однак, якщо задокументовано побічні явища, пов’язані із заняттями йогою для лікування скелетно-м’язових розладів, були незначними і не загрожували життю. Здебільшого це пов’язано зі ступенем складності та багатовимірності сил, видимих ​​у діяльності йоги (Сейдлер та ін. 322; Фурлан та ін. 1669 рік). [44, 47] Деякі автори стверджували, що заняття з йоги не мають негативних наслідків при правильній практиці, однак загальні та комплексні показання та протипоказання різних вправ йоги необхідно ретельно дотримуватися.

Пози йоги та механізм знеболювання

Дискомфорт у спині часто викликається розтягненням м’язів, зв’язок і неправильним перенесенням ваги, що призводить до несподіваних наслідків. Це розтягнення може викликати БуС,  асани/пози йоги допомагають полегшити цей біль. Деякі з поширених поз/асан – це Сету Бандха Сарвангасана, Баласана, Бхуджангасана, Адхо мукха сванасана, Марджарасан, Уттанасана, Паршваконасана, Савасана (К.А. Вільямс та ін. 107). [48] ​​Ці асани знімають біль у спині за допомогою різних механізмів розтягування та розвантажування фасції м’язів, тим самим, зменшуючи біль. Наприклад, Сету Бандхасана розтягує хребет і зменшує біль у спині. Баласана знімає напругу в попереку, розтягуючи хребет, що розтискає його і знімає біль. Бхуджангасана розтягує м’язи кора та живота, задіюючи м’язи спини. Адхо Мукха Сванасана лікує біль у спині, усуваючи дисбаланс тіла та зміцнює спину. Комбінація Марджарясани і Бітіласани розслаблює м’язи спини. Аналогічно, усі згадані асани в поєднанні допомагають процесу полегшення болю в спині (Пітерінг та Вебб 550; Теллес та ін. 69). [49,50]

Дослідження вивчали, як йога може допомогти людям з болями в спині. Наприклад, Лі та ін. і Шерман та ін. вивчали різні медіатори, такі як нейротрофічний фактор головного мозку (НФГМ), серотонін, дегідроепіандростерон (ДГEС), кортизол, щоб зрозуміти механізм лікування йоги для відновлення болю в спині (Шерман, Веллман та ін.; Лі та ін.). [51, 52] Крім того, Шерман та ін. також розглядали психологічні аспекти, які могли б обгрунтувати вплив йоги на біль у спині. Ці фактори являли собою стрес, психологічний дискомфорт, когнітивні оцінки, уникнення страху, позитивний стан душі, нейроендокринну функцію та фізичну активність. Рівні ДГЕС і кортизолу в зразках слини використовували для оцінки нейроендокринної функції. Мета полягала в тому, щоб побачити, який показник у групах з йоги, розтяжки та догляду за собою мав найбільший вплив на дисфункцію спини. Найважливішими факторами, які сприяли користі йоги, були самоефективність і години вправ для спини. Також фактором було незначне порушення сну. Рівні кортизолу та ДГЕС мали незначний вплив (Sherman, Wellman та ін.). [51]

Далі, Лі та ін. досліджували вплив йоги на жінок у пременопаузі з постійним болем у попереку. Група йоги відчувала менше болю, більше НФГМ і таку ж кількість серотоніну. На відміну від контрольної групи без лікування, де біль був вищим, НФГМ та серотонін був нижчим. Це говорить про те, що позитивний ефект йоги пов’язаний із підвищенням рівня НФГМ в крові та стабільним рівнем серотоніну. Дослідження обмежувалося статтю та розміром вибірки (Лі та ін.). [52]

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“When pain, misery, or anger happen, it is time to look within you, not around you.”

Sadhguru’s emblematic book, Inner Engineering-A Yogi’s Guide To Joy, is at its heart about this very belief. Pain, anger, joy, and other emotions are, of course, transient elements of life. Elements that are most often reactionary and therefore out of hands. What we can always control, though, is how we react to these external elements. Resources and aptitude may limit your capacity to act, but not your ability to respond. This book serves to teach its readers to respond to situations consciously rather than compulsively. In this manner, your potential to respond and adapt becomes boundless.

That is what Sadhguru tries to, and in our opinion, succeeds at achieving. By breaking down this spiritual guide to living with the best mindset, he gives us a way to live life, not necessarily happier but more content.

This book contains Sadhguru’s teachings on enhancing your consciousness and the overall richness of your life, ultimately bringing bliss. Sadhguru says, “When we are in touch with that aspect beyond the physical, we become blissful.” This is the central theme of the book. The reader slowly learns that our happiness is not bound to physical conditions through the pages. Once you reach that state beyond the physical, bliss is a perpetual state. So how, you might wonder, can people like you or I reach such a state of blissful enlightenment? That is where Yoga comes in.

The book exposes the fundamental meaning of Yoga. “The science of yoga is, quite simply, the science of being in perfect alignment, in absolute harmony, in complete sync with existence.” It describes how Yoga is more than just a physical activity; it is a union of the body and mind with the universe. Yoga isn’t about testing the limits of your body; it’s about finding the perfect balance between the physical state and the spiritual realm. This book is a must-read for everyone who wonders why bliss isn’t always present, why there is grief in the world, or what lies beyond their physical and mental bodies.

Sadhguru discusses desire, the essence of joy, consciousness, and the body, as well as what it takes to live a fulfilled life. He speaks to each person’s needs, and his book lays forth how one can learn about what exists beyond the body and intellect. This book is recommended for anyone interested in personal development, inner transformation, fulfillment, spirituality, or just life in general.

No matter what point in life you’re in or your origin, you’ll find this book quite useful. This book is about the philosophy of Yoga, something that Sadhguru believes to be most impactful in discovering personal joy. Since everything is based on Sadhguru’s own life experiences, individuals can benefit from it from all walks of life.

Sadhguru covers meditation, diet, physical activity, lifestyles, and several types of Yoga. To get his message across, he tells both entertaining and enlightening anecdotes. He walks the reader through basic, small yoga techniques to help them live happier lives. The body, to Sadhguru, is like a machine. Thus, your ‘inner engineer’ can be taught and be equipped to keep this machine functional and running smoothly for a long time.

Sadhguru explains that the main goal of practicing Yoga is harmony. But the harmony of what the reader might ask. Through the practice, the reader will find that they reach the union of karma (body), gnana (mind), bhakti (emotion), and kriya (energy). This, according to Sadhguru, is the path to inner bliss. Once these four pillars are erected, the mind can reach a state of harmony and thus find peace.

Is this book empirical? Not exactly. But much like a human being’s inner workings, things don’t always need to be logical to make sense to us. When we’re angry, we act irrationally. When we love, we often do it at the cost of many small personal needs. We sacrifice for our families daily and spend money on temporary things to feel a sense of control. Human Beings are not logical beings, and we were never meant to be. Therefore, a book that serves as a guide to living a better holistic life doesn’t need to be either.

Sadhguru’s teachings come from inner experiences, as he puts it, and that is exactly how we should perceive it. He clearly states that his advice isn’t meant to be a strict principle, but more so an outline to find your meaning to joy. To him, a guru is not necessarily a teacher but a tool. In his book, Sadhguru says that a guru can open a door for you. What they can’t do is walk on that path with you. Your journey is your own.

Sadhguru’s straightforward explanations of some of life’s most basic concepts help you grasp their deep influence and realize that shifting your perspective may transform a mundane routine into a life-changing experience. He believes strongly that aligning the four parts of the being is the way to achieve inner bliss, and the book explores all the ways we can find this harmony through yogic practices like diet, chants, and meditation.

This book avoids preaching about religion. Instead, it uses spirituality to express its universal views beautifully. Unlike other works, it does not stop at instilling hope in the face of ostensibly unreasonable and therefore unattainable aspirations.

The author frequently invites the reader to experiment with what has been explored in the book to obtain digestible knowledge of calm, well-being, and out-of-body sensations. This book is full of fascinating anecdotes. Some are light-hearted, while others are direct, yet they all successfully communicate the intended information to the reader.

The ultimate purpose of the book is to make joy a constant companion. Inner Engineer is divided into two parts which address this purpose in two ways. The first part is essentially a guide to locating the parts of your life that suck the joy out of your soul. Through personal anecdotes and explanations of the philosophy of Yoga, Sadhguru gives us the tools we need to achieve self-awareness and self-actualization. This part is more metaphysical and explores the spiritual aspects of our psychologies.

The second part of the book picks up from that self-awareness to diagnose. Once the reader is aware of their inner world and the world around them— both physical and spiritual— the second part uses various methods such as Yoga, lifestyle, and diet to help the reader find the joy that they find otherwise elusive.

Sadhguru offers a roadmap to better our bodies, minds, and energies. Doing physical asanas, keeping our spine erect, and slowing down our breath improve our bodies. Food nourishes the body, which he suggests should be vegetarian or at the very least fish, with no higher animals. Rest and pleasure are basic human needs that must be addressed for the body to be at ease. When you ignore or moralize basic human urges, you incur challenges.

The ultimate goal of life is joy, and while staying happy all of the time is difficult, learning to live a joyful life by discovering happiness within ourselves should be the goal of all human beings on this planet.

Human nature is such that we always want to be more than we are today; we always want to advance and progress in every aspect of our lives. This book answers concerns regarding this never-ending yearning and how it can be stoked for personal gain in a few basic ways with regular effort. The text focuses on realizing one’s full human potential and making life worthwhile. This book enlightens, entertains, and changes people’s lives for the better.

As human beings, we are by design creatures of growth. We desire boundless expansion, and that very desire has made us what we are as species. We went from primitive hunters to a dominant species with science and civilization on the back of this desire. It is our single greatest trait as a species.

We have a hundred more wishes waiting to be gratified when one desire is achieved. We come into this life with many expectations, and if we don’t receive what we want, we’re unhappy. But even when our needs are realized, we frequently find something missing or look forward to the next desire. Life seems to fly by, and before we know it, we’re on our deathbeds. We have an insatiable want for more and more, and we will never be satisfied. The fundamental issue is that we have everything except ourselves.

Sadhguru’s book doesn’t ask us to diminish this desire. This isn’t that kind of book. Instead, his belief is sublime in its simplicity: an unconscious expression of this desire is negative. It can cause us constant anxiety, whereas a conscious and aware implementation is Yoga.

But, for Sadhguru, what is Yoga?

It is not what western media feed us to believe. The image of a person sitting in a lotus pose, contorting their bodies, is a bastardized version of Yoga. Sadhguru opens our eyes to how this image is perpetuated to keep the fad going so some people can profit off the ignorance of the mass.

Yoga is not an exercise to lose weight. Neither is it a compilation of breathing techniques. It is simply the science of being in proper alignment, total harmony, and complete peace with all of existence. Yoga is a way of life that requires an open mind and a fresh outlook— not a flexible body.

Sadhguru’s book is in many ways enlightening without being so ascetic that it feels out of touch with its readers. Through stories from real-life based on his own experiences along with easy-to-follow language, this book truly is approachable in its attempt. This book explains spirituality and YogaYoga as a way of life, not a doctrine that needs complex methods of execution.

Sadhguru does not encourage people to take refuge in fate or karma. Instead, his philosophy is based on action-consequence. All your actions and inactions are ultimately your own. A person either reacts to a situation that is acted on them or reacts to one of their actions. Understanding this gives us more control over our lives. And once you are sitting in the driver’s seat of your own life, joy is a byproduct of the process. Every human being should assume full responsibility for making their life a good one, rather than relying on fate.

“The whole effort of the spiritual process is to break the boundaries you have drawn for yourself and experience the immensity that you are. The aim is to unshackle yourself from the limited identity you have forged,” writes Sadhguru. Thus, this book attempts not to package spirituality in a neat package for mass consumption. Instead, it shows you that it is an inner journey.

Sadhguru’s perspective of spirituality is a unique one. He doesn’t give us long, elaborate poems or old beliefs to follow. The self-proclaimed ‘contemporary’ guru gives us a very contemporary outlook indeed.

This book might be exactly what you need to navigate our modern world. In a world where the next promotion is always a milestone away, where there’s always a new sale to find or a certain number of likes to get satisfaction from, Inner Engineering is the book that tells you that the joy you try to find in these things but which never seems to stay is actually inside you.

Inner joy is the secret to a good life, and Sadhguru not only understands this but is also more than capable of explaining it to the reader. This book can be your driving force if you are a seeker trying to figure out what your life means and how to make something of it. This must be read repeatedly, and the sadhanas must be practiced daily to get the most out of them.

This simplistic outlook makes this book a must-read from our side. Such a sublime outlook ensures that the reader can truly incorporate Sadhguru’s teachings into their daily life without feeling burdened by them. It is no surprise that so many people have found inner peace and meaning through the journey of reading this book.

The book can be picked up by a beginner looking for inner peace and also picked up by a seasoned reader of spiritual texts for a wonderful outlook. Sadhguru addresses a wide range of topics in this book that will help you improve the quality of your life. He discusses why rage is the worst and most wasteful emotion and how we should be proactive rather than reactive. He discusses how to make Yoga a way of life and its value not only for physical but also mental health. He prioritizes becoming a full-fledged human being before experiencing life in all of its complexities. This book includes information that can help you make many positive changes in your life. Every chapter is informative and offers helpful hints for making life more enjoyable.

Sadhguru’s text paints a rich world through words. Otherwise, metaphysical concepts are explained succinctly through small anecdotes and events that people in modern society are well versed in. This book describes the entire process of introspection. It’s an excellent book for anyone who wishes to discover their inner powers, find peace within themselves and be free of outward miseries.

The majority of self-help, spirituality and personal growth books are philosophical. Inner Engineering provides highly practical strategies for orchestrating your life the way you want it to be orchestrated. The phases of mind and their nature were explored in detail. The sadhanas or experiments that emerge throughout the text are a short series of simple activities.

It’s a fantastic book for improving one’s quality of life and comprehending the inner workings of the very source of creation. Some of the techniques discussed in the book are beneficial. It’s a book for people who wish to change their lives from the inside out. It has the potential to take you along the path of enlightenment.

He presents a worldview based on common sense and, as the book proceeds, on Yoga practices, in which he examines mind, body, and energy from the perspective of what he refers to as the “science of yoga.” This book enlightens, entertains, and changes people’s lives for the better.

When one’s gender, economic class, and religion are established by placing guidelines on them from birth, there are no options outside those constraints, and many attractive opportunities are lost. Inner Engineering demonstrates how to remove one’s mind from such ingrained notions and re-examine them. As a result, one can make an informed decision regarding their view of ultimate reality rather than being convinced that their method is the only way to live and die.

To achieve the freedom of response in any form to any event in life is what Sadhguru considers personal responsibility. To have complete freedom, you must choose your correct response to any situation on all levels—spiritual, emotional, intellectual, and physical. It’s inconceivable unless we have some sense of separation and awareness from the ego.

The last major subject of the book is detachment or awareness as distinct from the ego. In his perspective, this consciousness is devoid of religious limits in the traditional sense and is all about practice. The book teaches us that religion should not limit us by its limitations but rather allow us to understand the vast power of the universe to improve our well-being.

Through this book, Sadhguru attempts to make our modern lives a little more tolerable. With the knowledge that all our internal problems also comes the awareness that the solutions are the same. Our mindset can go a long way in determining our sense of contentment and joy. Through the process of understanding Sadhguru’s philosophy and practicing the sadhanas he gives, the process can be less daunting to any reader. Joy is about simplicity and a change in perspective. A glass half full is a more helpful metaphor than we realize, though it is easier said than done. With the Inner Engineer, you could realize that the glass can be full. If only you reduce the size of your glass.

Reviews

Beyond its context, this book also has a clear positive impact on its reader if the reviews are anything to go by. Over and over, reviews say that this book has provided a positive outlook on life or changed their perspectives somehow. “I personally feel is this book is so soothing that will feel like you are doing meditation every time you read this.” Writes one critic when talking about this book.

And truly, Sadhguru’s text does read in such a sublime and clear way that it’s both easy to understand and enlightening to experience. “This is the book which you might have to read again and again to understand it more profoundly. This is the book that will stay with you.” It says another review on amazon.

Another expert review says that, ‘Inner Engineering is definitely a great read, rich with Sadhguru’s feelings, teachings, and insights. If you are ready, it can be a tool that awakens your own inner intelligence, which is the supreme and the ultimate genius that mirrors the wisdom of the cosmos.’

And we believe so as well. This book is like a guide that you can keep coming back to. Whether it’s for advice, guidance, or just to read one of the anecdotes provided. This book is an exercise in finding a way of life, and that is why there’s always something new to find if you pick it up again.

Introduction

Pregnancy is a state wherein women experience significant biological changes and stress, as well as specific psychologically and physical needs. Hence the need to handle the several physical, mental, emotional, and painful conditions that develop during pregnancy and birth. The mother’s well-being and life quality are vital for good pregnancy outcomes; psychoeducation, self-soothing strategies, and meditation are especially significant during this transitional and important time. Mother levels of stress during pregnancy have been linked to a slew of detrimental outcomes for the fetus and future growth.

For example, fetal stress is a major risk for detrimental effects on the nervous system of fetuses, and children. Gestational stress is linked to a variety of negative developmental outcomes, including behavior patterns and decelerated maturation in fetuses, changes in newborn stress regulation and behavioral responses to panic, mental abilities and emotional problems in infants, and decreased brain volume in regions involved in the cognitive activity in children. [1] Furthermore, prenatal mother anxiety and stress may be risk factors for kids in the future, such as the development and poor performance of the body function. [2]

It is hypothesized that mother stress could impact fetal growth during critical periods by activating the placental stress mechanism which results in decreasing oxygen level and in the release of corticotropin-releasing hormone. As a result, in order to promote life quality and promote baby health, it is essential to handle maternal stress and aid expectant mothers with coping methods for the inescapable problems and changes that happen during pregnancy. Exercise helps alleviate anxiety as well as other pregnancy-related disorders like gestational hypertension, edema, musculoskeletal problems, emotional instability, pains, and weight. [3] Regular exercise while maternity was often thought to be risky, and it is now generally believed as harmless and recommended as part of standard maternity care.

Yoga and pregnancy

Yoga is a remarkable activity that was initiated in ancient India which coordinated mind-body and has been increasingly been recognized and is used as a healthcare system in western countries for a variety of neurological, immunological, psychiatric, and pain issues. Yoga is originated from the Sanskrit term “yug,” meaning “to join”; very broadly, it entails working toward a common goal of oneself and improved health. Yoga is an integrative practice that incorporates breathing exercises (pranayama), physical poses (asana), and meditation (Dharana and dhyana). Moreover, cognitive training is the practice to achieve physical, mental, emotional, and spiritual peace.

Yoga is governed by five sheaths of life (koshas) which include the physical body (Anna-maya-kosha), the energy body (Prana-maya-kosha), the mind-body (Mano-maya-kosha), the higher intellect body (Vijnana-maya-kosha), and the bliss body (Ananda-maya-kosha). Any instability in these sheaths may result in illness-like discomfort. The five sheaths of life connect with each other. As a result, everything which impacts the mind may later spread to the body. Yoga practice has five components that are utilized to promote inner balance. The method used in this study demonstrates how the actions required in each of the five elements of practice can affect maternal comfort, labor pain, and delivery outcomes.

Yoga asanas are the initial element of yoga practice. This helps pregnant women improve their overall strength, improve their flexibility, and increase their tolerance and energy. [4] Furthermore, asana practice alters hormone secretion from the endocrine as a result of stress exerted to the glands during specific postures. This approach enhances suppleness and the ability to relax and deliver body awareness and detect areas of stress and imbalance. Chanting om, the second element of yoga practice includes the pronouncing of the sound series which are helpful to build vibrating and pulsating energy that activates the chakras in the body.

This technique also has an influence on the nervous system and can lead to the discharge of emotions from the body (sukha). Breathing awareness, the third element of yoga practice, operates at the prana-maya-kosha. Breathing patterns during labor will emerge on their own if she cultivates them during her pregnancy, resulting in a state of altered consciousness. These breathing exercises can help women keep relaxed and calm. [5] In addition, it also enhances oxygen supply, which helps to preserve the fetus’s well-being and assist easier delivery. Yoga Nidra, the fourth element of yoga practice, induces deep relaxation. Shavasana helps in deep relaxation and works to relax the body and help focus in preparation for the next pose. This posture permits energy to start flowing through the body for the goal of healing and nutrition. Lastly, Dhyana, or meditation, is the fifth element of yoga practice. It is the state in which the mind gets focused and concentrated while also feeling deeply relaxed.

Melzer et al. stated that daily exercise provides fetal significant benefits that eliminate concerns, and they advised at least 30 minutes of physical activity helps to prevent problems such as gestational diabetes complications. [6] Mind-body techniques promote overall health, reduce stress, and develop self-awareness, such as yoga, which may be effective in overcoming both the physiological and emotional sides of pregnancy. [7]

Many similar methods, like meditation, helps to reduce anxiety and cortisol levels which is an endocrine marker responsible for laboring. Relaxation treatments for labor pain have also grown in popularity as women push for changes to typical therapeutic strategies such as analgesics and anesthesia, which can be intrusive and have adverse side effects for both the mother and the baby. Labor pain is an unpleasant and multifaceted feeling that changes based on specific perceptions of and response during labor are impacted by social, neurological, and physical factors. [8]

Practitioners should utilize an interdisciplinary approach to pain treatment in labor, incorporating both pharmaceutical and nonpharmacological techniques that can be adjusted to specific needs. Competence, coping ability, and self-efficacy are thought to be necessary for a happy labor experience, and prenatal maternal anxiety is found to be inversely related to pre-labor efficacy for delivery and labor pain. [9] Yoga helps to alleviate some of the depressive emotions linked with pregnancy. [10] It is critical to assess its impact on maternal depression, anxiety, pain, stress, and other factors. Maternal yoga can help women adjust to the spontaneous yoga-like positions that are commonly used during labor and delivery. [11]

When the agony of labor exceeds a person’s typical pain tolerance, yoga enables people to study their stress response and acquire peace and stress management. As a result, yoga is also a fantastic method of empowering women during birth and helping them in achieving and maintain their ideal abilities. [12] There are few studies reported on yoga’s effect on the pregnancy of mother and child health. Narendran and associates investigated the impact of yoga on the success of pregnancies by reducing intrauterine mortality and pregnancy-induced hypertension. [13] Further, Swami Maharana discovered that practicing yoga throughout pregnancy reduced labor pain and time, increased the baby’s weight, and eases normal delivery. [14]

Bibliography:

[1]       R. Artal, Exercise: the alternative therapeutic intervention for gestational diabetes, Clin. Obstet. Gynecol. 46 (2003) 479–487. https://journals.lww.com/clinicalobgyn/Citation/2003/06000/Exercise__The_Alternative_Therapeutic_Intervention.26.aspx.

[2]       M.E. Coussons-Read, Effects of prenatal stress on pregnancy and human development: mechanisms and pathways, Obstet. Med. 6 (2013) 52. https://journals.sagepub.com/doi/10.1177/1753495×12473751.

[3]       C. Dunkel Schetter, L. Tanner, Anxiety, depression and stress in pregnancy: implications for mothers, children, research, and practice, Curr. Opin. Psychiatry. 25 (2012) 141. https://journals.lww.com/co-psychiatry/Abstract/2012/03000/Anxiety,_depression_and_stress_in_pregnancy_.13.aspx.

[4]       K. Curtis, A. Weinrib, J. Katz, Systematic Review of Yoga for Pregnant Women: Current Status and Future Directions, Evid. Based. Complement. Alternat. Med. 2012 (2012) 13. https://www.hindawi.com/journals/ecam/2012/715942/.

[5]       M.S. Kramer, S.W. McDonald, Aerobic exercise for women during pregnancy, Cochrane Database Syst. Rev. 2006 (2009). https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD000180.pub2/full.

[6]       K. Melzer, Y. Schutz, N. Soehnchen, V. Othenin-Girard, B. Martinez de Tejada, O. Irion, M. Boulvain, B. Kayser, Effects of recommended levels of physical activity on pregnancy outcomes, Am. J. Obstet. Gynecol. 202 (2010) 266.e1-266.e6. https://www.ajog.org/article/S0002-9378(09)02092-4/fulltext.

[7]       Effect of a structured antepartum exercise program on pregnancy and labor outcome in primiparas – PubMed, (n.d.). https://pubmed.ncbi.nlm.nih.gov/2376857/  (accessed March 6, 2022).

[8]       M.S. Poudevigne, P.J. O’Connor, A review of physical activity patterns in pregnant women and their relationship to psychological health, Sports Med. 36 (2006) 19–38. https://link.springer.com/article/10.2165/00007256-200636010-00003.

[9]       J.F. Clapp, B. Lopez, R. Harcar-Sevcik, Neonatal behavioral profile of the offspring of women who continued to exercise regularly throughout pregnancy, Am. J. Obstet. Gynecol. 180 (1999) 91–94. https://www.ajog.org/article/S0002-9378(99)70155-9/fulltext.

[10]     R. Kwon, K. Kasper, S. London, D.M. Haas, A systematic review: The effects of yoga on pregnancy, Eur. J. Obstet. Gynecol. Reprod. Biol. 250 (2020) 171–177. https://www.ejog.org/article/S0301-2115(20)30160-3/fulltext.

[11]     S. Chuntharapat, W. Petpichetchian, U. Hatthakit, Yoga during pregnancy: effects on maternal comfort, labor pain and birth outcomes, Complement. Ther. Clin. Pract. 14 (2008) 105–115. https://www.sciencedirect.com/science/article/abs/pii/S1744388107000837?via%3Dihub.

[12]     S. Babbar, A.C. Parks-Savage, S.P. Chauhan, Yoga during pregnancy: a review, Am. J. Perinatol. 29 (2012) 459–464. https://www.thieme-connect.de/products/ejournals/abstract/10.1055/s-0032-1304828.

[13]     S. Narendran, R. Nagarathna, V. Narendran, S. Gunasheela, H. Rama Rao Nagendra, Efficacy of Yoga on Pregnancy Outcome, Https://Home.Liebertpub.Com/Acm. 11 (2005) 237–244. https://www.liebertpub.com/doi/10.1089/acm.2005.11.237.

[14]     M. Satyapriya, H.R. Nagendra, R. Nagarathna, V. Padmalatha, Effect of integrated yoga on stress and heart rate variability in pregnant women, Int. J. Gynaecol. Obstet. 104 (2009) 218–222. https://obgyn.onlinelibrary.wiley.com/doi/abs/10.1016/j.ijgo.2008.11.013.

Yoga in High Blood Pressure

Introduction

In 2021, nearly half of the adults in the United States (47%) suffers from high blood pressure problems. It is a global health problem leading to 516,955 deaths in 2019. It contributes significantly to the risk of heart failure, stroke, artery disease, and myocardial infarction. Aside from medication treatment, lifestyle adjustments, particularly physical activity, and nutritional changes are suggested for all high blood pressure patients. Yoga may be adapted for usage in clinical populations and helps to improve such a widely acknowledged lifestyle adjustment. Yoga is a component of ancient Indian psychological, spiritual, and intellectual practice for approximately centuries. Whereas the main objective of yoga was originally claimed to be the integration of mind, and body. It has become a common approach for improving mental and physical well-being not just in the United States and Europe, but also in India.

Yoga has always been seen as a multifaceted activity that encompasses not just regular exercise but also spiritual and ethical norms, and advice for moral living. Patanjali, who developed eight “limbs” of yoga spanning from broad ethical norms to meditative exercises, is mostly referred to in current yoga schools. Yoga is increasingly being used as an alternative therapy in Europe And North America. [1] It is most typically related to yoga postures (asanas), breathing techniques (pranayama), and, in the latter case, meditation (dhyana).

Several more physiological yoga practices are becoming more popular as a therapeutic exercise, including over 14 million Americans saying that a therapist recommended yoga to them. Additionally, roughly 80% of American yoga practitioners indicated they started practicing especially to improve their health. Yoga has indeed been practiced at a certain point mostly in the lives of 13.2 percent of the US population; similar proportions exist in Europe. In Germany, for example, 19.4% are practicing yoga which includes relaxation, exercise, and lifestyle guidance. [2] It appears to be an excellent supplemental remedy for lifestyle-related diseases such as hypertension. [3] Yoga may be an appealing alternative for patients because of its significant relaxation, ease of performance, and perceived wellness nature.

Yoga as a treatment for high blood pressure

Yoga has been studied for the management of hypertension for a pretty long period. [4] The 1^st randomized trial of yoga to ever be reported was on hypertension. This trial comprised 37 hypertension patients, with 94% taking antihypertensive medication. [5] The patients were randomly assigned to either yoga therapy for 6 weeks. At the end of the experiment, the yoga group had a mean systolic blood pressure decrease of 26.116.5mmHg and a diastolic blood pressure reduction of 15.28.1mmHg, compared to 8.914.5 and 4.25.9mmHg in the control group. After transferring previously treated patients to the control group and vice versa, the groups no longer varied. Despite a number of methodological flaws, this early study was mostly positive. Further, many randomized controlled trials on the subject have been conducted following the first trial, numerous making hypertension is among the conditions with more data both for and against the impacts of yoga thus far. [5] Most of the studies listed below were able to imitate Patel and North’s (1975) initial conclusions. A study has been carried out in India, with an untreated group of 33 patients with hypertension, yoga treatment proved to be more beneficial than other treatments and even overpowered antihypertensive medication. [6] These benefits, though, must be viewed in the context of a report’s uncertain biased risk and its Indian origin. It has already been proven that these controlled randomized studies conducted in India on yoga had around 25 times the probability of reaching conclusions.

Other trials, however, have shown equivalent results; for instance, an 8-week yoga therapy on 61 Thai individuals with untreated hypertension, led to a greater reduction in blood pressure than standard hypertension treatment. [7] Another new study evaluated two yogic breathing exercises in the untreated control group in 60 patients with hypertension who have been permitted to have their prescribed medication of blood pressure. The study identified a suggestively high reduction in blood pressure due to breathing techniques such as slow or fast breathing exercises when compared to the control group without yoga therapy. [8] However, the benefits of slow breathing practice in yoga were stronger and resulted in improved nervous system activity as compared to other techniques. Further, no significant variations in salt intake reduction were seen in 113 high blood pressure or prehypertensive adults, despite the yoga group having lower results when compared to an exercise intervention. While two of the studies had a high biasness, the third was of good quality controlling major factors which are responsible for biasness, hence the outcome could not be attributed to bias. [9] The inclusion of prehypertensive subjects obviously distinguishes the current three trials from those previously described. Yoga may be less effective in treating prehypertension, which is defined as a slightly increased blood pressure ranging from 120 to 139mmHg for systolic blood pressure and 80 to 89mmHg for diastolic blood pressure. As a result, a recent class of yoga for high blood pressure found a substantial impact of the reduction in systolic and diastolic blood pressure; however, the above effect was just noticeable in experiments that included only high blood pressure patients in subgroup analyses. In studies with mixed groups of high blood pressure and prehypertensive patients, the results were close to zero. Interesting, several yoga treatments showed that only trials that used breathing and/or meditation approaches without physical postures yielded less significant results. [10] In investigations, physical poses in conjunction with breathing or meditation were found to be more effective.

Conclusion

Yoga, particularly meditation and breathing, appears to be a beneficial conjunction treatment option in the management of high blood pressure problems. This should be considered as an additional supplementary treatment part only, not as a replacement for hypertension medicine. Considering the possible benefit/risk ratio, it may be beneficial to emphasize yoga mediation and breathing practices for the treatment of high blood pressure. Though more data is required, it appears that improvements in parasympathetic activity and reductions in excessive sympathetic activity are basic processes by which yogic meditation, breathing, and poses counteract hypertension.

Bibliography:

1. Cramer, The Efficacy and Safety of Yoga in Managing Hypertension, Exp. Clin. Endocrinol. Diabetes. 124 (2016) 65–70. https://www.thieme-connect.de/products/ejournals/abstract/10.1055/s-0035-1565062.

2. Wang, X. Xiong, W. Liu, Yoga for essential hypertension: a systematic review, PLoS One. 8 (2013). https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0076357.

3. Yoga and hypertension: a systematic review – PubMed, (n.d.). https://pubmed.ncbi.nlm.nih.gov/24657958/ (accessed March 6, 2022).

4. Effect of selected yogic practices on the management of hypertension – PubMed, (n.d.). https://pubmed.ncbi.nlm.nih.gov/10846637/ (accessed March 6, 2022).

5. Hagins, R. States, T. Selfe, K. Innes, Effectiveness of Yoga for Hypertension: Systematic Review and Meta-Analysis, Evid. Based. Complement. Alternat. Med. 2013 (2013) 13. https://www.hindawi.com/journals/ecam/2013/649836/.

6. L. Cohen, Yoga and Hypertension, J. Yoga Phys. Ther. 3 (2013). https://www.longdom.org/open-access/yoga-and-hypertension-2157-7595.1000144.pdf.

7. The Effects of Yoga on Hypertensive Persons in Thailand : Holistic Nursing Practice, (n.d.). https://journals.lww.com/hnpjournal/Abstract/2005/07000/The_Effects_of_Yoga_on_Hypertensive_Persons_in.9.aspx (accessed March 6, 2022).

8. R. Dhungana, M.K. Khanal, S. Joshi, O.P. Kalauni, A. Shakya, V. Bhrutel, S. Panthi, K.C. Ramesh Kumar, B. Ghimire, A.R. Pandey, B. Bista, B. Sapkota, S.R. Khatiwoda, C.S. McLachlan, D. Neupane, Impact of a structured yoga program on blood pressure reduction among hypertensive patients: study protocol for a pragmatic randomized multicenter trial in primary health care settings in Nepal, BMC Complement. Altern. Med. 18 (2018). https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-018-2275-9.

9. Wolff, K. Sundquist, S. Larsson Lönn, P. Midlöv, Impact of yoga on blood pressure and quality of life in patients with hypertension – a controlled trial in primary care, matched for systolic blood pressure, BMC Cardiovasc. Disord. 13 (2013) 1–9. https://bmccardiovascdisord.biomedcentral.com/articles/10.1186/1471-2261-13-111.

10. Effect of yoga and relaxation techniques on cardiovascular system – PubMed, (n.d.). https://pubmed.ncbi.nlm.nih.gov/21090538/ (accessed March 6, 2022).

Yoga for weight loss

Introduction

Obesity is a metabolic problem associated with excess fat accumulation in many body regions. The majority of the global people are officially classified as overweight and indicate to a worsen the condition in the coming future. The health issue related to obesity is becoming more prevalent throughout the world, particularly in developing and newly industrialized countries. There are a lot of changes in living standards and lifestyles, such as lack of physical activity, sedentary lifestyle, and extra energy intake, which have led to a significant increase in obesity levels amongst youths. 38.2 million children below the age of 5, in 2019 were obese.

Obesity raises the chance of developing chronic non-communicable diseases. Students are especially vulnerable to sedentary behavior since they spend so much of their campus day sitting in classrooms and studying. Young adults, on the other hand, are normally in fitness, and academic institutions and student services associations encourage students to participate in various sorts of physical activity. The goal of a therapeutic plan for obese people is long-term weight management and normalizing body fat. [1] These programs help obese children change their food and activity habits, as well as build new, healthy habits and lifestyles. To significantly modify the eating and physical activity habits of obese teenagers, the treatment plan must include behavior habits.

Teenage obesity is still a substantial health issue that must be considered. Medical recommendations say that the most significant therapy option in nonmorbid obesity is control of physical exercise and eating habits. However, a significant proportion of obese people who do not follow such suggestions promotes research into physical activity to help their weight loss. Yoga is a mind-body therapy that promotes physiological, emotional, psychological, and spiritual well-being. Several studies have found that yoga can reduce the risk factors for type II diabetes, hypertension, obesity, and stress. [2]

According to certain trials, yoga slows coronary atherosclerosis. According to a new study, meditation may be particularly beneficial in the prevention of coronary heart disease and may help to reduce weight. [3] Yoga poses, particularly backward bending, forward twisting, and twisting aid in the reduction of fat around the abdomen, hips, and other places. As a result, yoga contributes a lot to maintaining a healthy lifestyle with no requirement of any machinery to help reduce adolescent obesity. It is critical to conduct research on acceptable and beneficial forms of exercise for weight loss.

Effect of yoga on obesity

Yoga has developed as one of the scientific treatments that are extensively followed around the world.  Several yoga schools have developed various modules of yoga practices that have demonstrated a variety of favorable effects on BMI in children and adults. For instance, in a trial of obese 15,550 adults, yoga practice helped to improve BMI ratio, and hip and waist circumference. [4] Yoga practitioners with normal BMI are happier with their body shape and weight than nonyoga practitioners.

Yoga food, yoga poses, pranayama, asanas, breathing exercises, meditation, and yogic counseling were all part of a 14-week integrated yoga-based lifestyle makeover. According to studies, Qigong breathing can significantly reduce appetite on an empty stomach. [5] Slow-flowing motion, deep rhythmic breath, and a peaceful meditative attitude of mind are common components of Qigong practice. The experimental group has seen a rise in stomach pH of 3 and a drop in intestinal pressure of 12 mmHg, however, neither group altered significantly. Deep breathing brings relief in a number of scenarios, such as the absence of meals, a restricted volume or calorie diet, and even during a brief complete absence of food in a treatment fast, which is advantageous in some cases.

A randomized trial on yoga practice for the treatment of adult male weight gain discovered that yoga practice is beneficial for obesity control in male adults living in cities. [6] The study reported an improvement in body weight and shape in male adults. Further, a 12-week yoga intervention was carried out in obese women, and yoga had a favorable effect on anthropometric characteristics. [7] There were substantial differences in groups of yoga and nonyoga practitioners.  There was an improvement in body mass, waist/hip ratio, BMI, and fat levels. In addition, an improvement was also observed in self-esteem, physical and mental health, anxiety, and core strength due to physical activities.

Further, mindfulness-based therapy proved to be useful both physiologically and psychologically for obese people. A review article identified 15 studies examining the posttreatment results of mindfulness-based therapies in 560 people. [8] The mean reduction of weight was 4.2 kgs. Overall, the effects for modifying eating habits were high, medium for sadness, stress, and diet, and low for BMI and metacognitive strategies outcomes. The therapeutic properties on BMI, stress, dietary intakes were all maintained. Another 12-months randomized controlled study was carried out based on computerized mindfulness therapy for obese patients. Mindfulness can act as a de-automation factor and a mediator of encouragement to exercise, leading to a decrease in impulsive eating as well as a boost in physical activities. There has been little research on the life quality of obese people.

A short-term study of a yoga-based trial included asana, pranayama, relaxation methods, talks, support group, a diet awareness program, and tailored guidance that provided better health for obese persons. [9]  Different yoga modules for obesity were devised and employed in these trials. However, there is no approved yoga module for teenage obesity and therefore this study designed the module that includes activities such as breath and relaxing, asana, pranayama, and meditation. [10] Yoga is a choice and attentive activity that has a psychological and physical impact on obesity. It has an impact on subsequent two hormones leptin and serum ghrelin, known to have a significant effect on the energy balance mechanism.

Leptin helps in reducing food intake with ultimately leads to weight loss, and is a regulator of energy balance. According to one study, regardless of fat mass, physical exercise results in maintaining body weight as well as enhanced leptin function. Higher degrees of mindfulness were connected with a stronger life quality via lean muscle.

Bibliography:

1. M. Bernstein, J. Bar, J.P. Ehrman, M. Golubic, M.F. Roizen, Yoga in the Management of Overweight and Obesity:, Http://Dx.Doi.Org/10.1177/1559827613492097. 8 (2013) 33–41. https://journals.sagepub.com/doi/10.1177/1559827613492097.

2. Yoga as an Alternative Therapy for Weight Management in Child and Adolescent Obesity: A Systematic Review and Implications for Research – PubMed, (n.d.). https://pubmed.ncbi.nlm.nih.gov/32663184/ (accessed March 6, 2022).

3. Gokal, L. Shillito, S.R. Maharaj, Positive Impact of Yoga and Pranayam on Obesity, Hypertension, Blood Sugar, and Cholesterol: A Pilot Assessment, Https://Home.Liebertpub.Com/Acm. 13 (2007) 1056–1057. https://www.liebertpub.com/doi/10.1089/acm.2007.0679.

4. Yoga practice is associated with attenuated weight gain in healthy, middle-aged men and women – PubMed, (n.d.). https://pubmed.ncbi.nlm.nih.gov/16053119/ (accessed March 6, 2022).

5. P. Voroshilov, A.A. Volinsky, Z. Wang, E. V. Marchenko, Modified Qigong Breathing Exercise for Reducing the Sense of Hunger on an Empty Stomach, J. Evid. Based. Complementary Altern. Med. 22 (2017) 687–695. https://journals.sagepub.com/doi/10.1177/2156587217707143.

6. B. Rshikesan, P. Subramanya, R. Nidhi, Yoga Practice for Reducing the Male Obesity and Weight Related Psychological Difficulties-A Randomized Controlled Trial, J. Clin. Diagn. Res. 10 (2016) OC22–OC28. https://jcdr.net/article_fulltext.asp?issn=0973-709x&year=2016&volume=10&issue=11&page=OC22&issn=0973-709x&id=8940.

7. Cramer, M.S. Thoms, D. Anheyer, R. Lauche, G. Dobos, Yoga in Women With Abdominal Obesity— a Randomized Controlled Trial, Dtsch. Arztebl. Int. 113 (2016) 645. https://www.aerzteblatt.de/int/archive/article/182667.

8. L. Keng, M.J. Smoski, C.J. Robins, Effects of Mindfulness on Psychological Health: A Review of Empirical Studies, Clin. Psychol. Rev. 31 (2011) 1041. https://www.sciencedirect.com/science/article/abs/pii/S027273581100081X?via%3Dihub.

9. Lauche, J. Langhorst, M.S. Lee, G. Dobos, H. Cramer, A systematic review and meta-analysis on the effects of yoga on weight-related outcomes, Prev. Med. (Baltim). 87 (2016) 213–232. https://www.sciencedirect.com/science/article/abs/pii/S0091743516300366?via%3Dihub.

10. P. Na Nongkhai, R. Yamprasert, C. Punsawad, Effects of Continuous Yoga on Body Composition in Obese Adolescents, Evid. Based. Complement. Alternat. Med. 2021 (2021). https://www.hindawi.com/journals/ecam/2021/6702767/.

Yoga for Diabetics

Introduction

Diabetes mellitus (DM2) has emerged as a major global health concern worldwide, affecting an estimated 537 million adults in 2021. This percentage has more than doubled in the previous three decades, paralleling the expanding obesity pandemic and the widespread influence of Western lifestyles. Global burden is likely to rise further in both developed and developing nations, reaching 643 million individuals by 2030. Diabetes is the main cause of morbidity and death, increasing the risk of both macrovascular consequences like atherosclerosis and microvascular problems like retinitis, diabetic neuropathy, and renal failure.

Diabetes is also significantly linked to an increased risk of other major chronic diseases, such as cardiovascular, obesity, depression, and dementia. [1] Heart-related diseases are the leading major cause of death in people with diabetes, accounting for approximately 65% of fatalities in the world. Furthermore, the economic and social impact of DM2 is large and quickly increasing. For instance, diabetes amounts to roughly 10% of all medical costs in the United States, ranking diabetes the priciest chronic condition. In the presence of insulin resistance, hyperglycemia leads to DM2. Other problems that lead to DM2 include hypertension, cholesterol, chronic inflammatory, hypercoagulation, and induction of oxidative stress.

Diabetes risk increases with age and is even higher in specific racial and ethnic groups, such as non-Hispanic blacks, Pacific Islanders, Asians, and Native Americans. While ethnicity, genetic factors, age, and other factors are crucial in the etiology of DM2, lifestyle factors, particularly lack of physical activity, obesity, are regarded to be the root drivers of the present global diabetes epidemic. Chronic stress, poor sleep, and smoking are also contributory lifestyle variables. In fact, lifestyle variables are strong predictors of DM2-related incidence and death and may account for up to 90% of incident diabetes cases. Hence, lifestyle management is a major component of DM2 therapy, since it is deemed key to the management of acute symptoms and the decrease of chance for long-term issues. [2]

The decrease of blood sugar levels, which has been demonstrated to lower the risk of microvascular and probably other problems, is a primary aim in DM2 therapy. While maintaining glycemic control is still a goal, the vital relevance of multivariate DM2 treatment has been stressed in current history, highlighting the complicated set of variables that underpins the progression of DM2 and its consequences. Eliminating CVD risk factors, in particular, is critical to effective DM treatment.  Other objectives include minimizing DM-related stress, reducing depression, and improving emotional health and quality of life, all of which are major indicators of glycemic control, treatment adherence, complication rates, and other results.

Given the foregoing, it is evident that discovering good lifestyle therapies with the ability to alter several characteristics relevant to the treatment of this complicated condition is critical. Mind-body techniques like yoga, which leverage on the mind’s potential to promote health, appear to be highly well-suited for tackling multiple diseases. Yoga is an ancient mind-body system that originated in India over thousand years ago.

Yoga has become increasingly popular in both rich and developing countries around the world in recent decades, and the area of yoga treatment is expanding rapidly. The most generally practiced varieties of yoga include Raja yoga and the closely related Hatha yoga, also known as the yoga of activity. Hatha and Raja yoga emphasize specific postures (asanas), breath control (pranayama), concentration (dharana), and meditation (dhyana). [3] An increasing body of research suggests that yoga practice may decrease CVD risk and promote overall health and well-being in a variety of populations, perhaps including people with diabetes.

Effects of Yoga on Diabetes: The Research

Despite the fact that yoga has already been followed from the old period, it would still be a fairly young and rising trend in the healthcare area. An extensive study has been conducted to investigate the effects of yoga practice on biochemical, physiological, molecular, genetic, neurological, and radiological parameters. [4] This has enabled the practicability of yoga in a variety of ailments, and it is now widely recognized as a clinically effective treatment.

Yoga is a study of the healthcare system instead of a medicine for treating specific conditions. It is a mind-body process control with the objective of spiritual insight. [5] Yoga practice is a multifaceted approach that includes controlled breathing (pranayama), postures (asana), purification processes (kriya), meditation, mantra chanting, yogic food, relaxation, and philosophy. [6] Several yoga techniques have been proven to be useful in diabetes management; nevertheless, they should only be used judiciously after a detailed evaluation of a patient’s health, individual needs, risk factors associated, and contraindications. Yoga activities of lower or higher intensity may be advised by taking the person as a whole into account, particularly lack of physical activity and poor health habits. A study found that in patients with diabetes, yoga postures improved glucose usage and fat redistribution. [7] The periodic abdominal spasms and relaxation of the muscles included in yoga practice may renew pancreatic cells and boost pancreatic -cell sensitivity in diabetic individuals. Higher blood flow to the muscles boosts glucose absorption.

Chronic mental stress can increase the risk of diabetes, and heart diseases. Yoga generally reduces stress, depression, and anxiety which aids with diabetes management. It also improves physical, mental, and overall life quality; a sense of balance; and a fresh outlook on life. Yoga practice improves the results on a variety of psychological tests, particularly happiness effect and stress. [8] In addition to its impact on stress relief management, yoga improves daily fitness, behavioral changes, and dietary patterns.

Abdominal mobility during yoga activities is considered to result in pancreatic cell regeneration. The various postures used in yoga practice serve to increase the sensitivity of -cells to glucose, hence enhancing insulin secretion, as well as improving circulation to the muscle and muscular relaxation, all of which aid to improve glucose absorption. Advances in hormonal balance improve glycemic control in persons with diabetes. Immunomodulation occurs as a result of yoga practice by lowering pro-inflammatory responses and increasing immune system function.

Yoga asana also increases muscle activity, power, stamina, agility, and balance, which has a positive influence on body mass, obesity, high cholesterol, and insulin resistance. Yoga decreases oxidative stress, by lowering levels of interleukin 6, leptin, and serum malondialdehyde and enhancing the level of adiponectin. In diabetic individuals, yoga therapy improves insulin kinetics by decreasing fasting insulin levels. [9] It also lowers free fatty acid levels, which indicates reduced insulin resistance. Yoga can also help people who are at high risk of developing diabetes. It was discovered to improve symptom scores in diabetics. It also reduces postprandial blood sugar, fasting blood sugar, and anti-diabetic prescription requirements, implying better glycemic control.

Conclusion

Yoga treatment is useful for both wellness and sickness. The most recent studies indicate that yoga-based lifestyle changes may have a role in the management of diabetes. [10] It has been proposed that psychoneuroendocrine and immunological processes have a comprehensive effect on diabetes regulation. Parasympathetic activation and the related anti-stress mechanisms serve to improve’ metabolism and psychological profiles, enhance glucose tolerance, and cholesterol metabolism. Yoga practices have been shown to lower blood sugar levels and aid in the management of diabetes, with positive substantial health results.

Bibliography:

1. Sarvottam, R.K. Yadav, Obesity-related inflammation & cardiovascular disease: Efficacy of a yoga-based lifestyle intervention, Indian J. Med. Res. 139 (2014) 822. https://pubmed.ncbi.nlm.nih.gov/25109716/ (accessed February 18, 2022).

2. Kumar, A. Jagannathan, M. Philip, A. Thulasi, P. Angadi, N. Raghuram, Role of yoga for patients with type II diabetes mellitus: A systematic review and meta-analysis, Complement. Ther. Med. 25 (2016) 104–112. https://www.sciencedirect.com/science/article/abs/pii/S0965229916300103?via%3Dihub.

3. D. Hunter, M. Dhindsa, E. Cunningham, T. Tarumi, M. Alkatan, H. Tanaka, Improvements in glucose tolerance with Bikram yoga in older obese adults: A pilot study, J. Bodyw. Mov. Ther. 17 (2013) 404–407. https://www.bodyworkmovementtherapies.com/article/S1360-8592(13)00005-3/fulltext.

4. E. Innes, T.K. Selfe, Yoga for Adults with Type 2 Diabetes: A Systematic Review of Controlled Trials, J. Diabetes Res. 2016 (2016). https://www.hindawi.com/journals/jdr/2016/6979370/.

5. K. Patel, A.H. Newstead, R.L. Ferrer, The effects of yoga on physical functioning and health related quality of life in older adults: A systematic review and meta-analysis, J. Altern. Complement. Med. 18 (2012) 902–917. https://www.liebertpub.com/doi/10.1089/acm.2011.0473.

6. Ivaki, S. Schulz, M. Jeitler, C.S. Kessler, A. Michalsen, F.I. Kandil, S.M. Nitzschke, W. Stritter, A. Voss, G. Seifert, Effects of yoga and mindfulness practices on the autonomous nervous system in primary school children: A non-randomised controlled study, Complement. Ther. Med. 61 (2021). https://www.sciencedirect.com/science/article/pii/S0965229921001126?via%3Dihub.

7. V. Raveendran, A. Deshpandae, S.R. Joshi, Therapeutic Role of Yoga in Type 2 Diabetes, Endocrinol. Metab. 33 (2018) 307. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6145966/.

8. Chattopadhyay, P. Mishra, N.K. Manjunath, T. Harris, M. Hamer, S.M. Greenfield, H. Wang, K. Singh, S.A. Lewis, N. Tandon, S. Kinra, D. Prabhakaran, Development of a Yoga Program for Type-2 Diabetes Prevention (YOGA-DP) Among High-Risk People in India, Front. Public Heal. 8 (2020) 688. https://www.frontiersin.org/articles/10.3389/fpubh.2020.548674/full.

9. Ramamoorthi, D. Gahreman, S. Moss, T. Skinner, The effectiveness of yoga to prevent diabetes mellitus type 2: A protocol for systematic review and meta-analysis, Medicine (Baltimore). 98 (2019) e14019. https://journals.lww.com/md-journal/Fulltext/2019/01180/The_effectiveness_of_yoga_to_prevent_diabetes.22.aspx.

10. Ramamoorthi, D. Gahreman, T. Skinner, S. Moss, The effect of yoga practice on glycemic control and other health parameters in the prediabetic state: A systematic review and meta-analysis, PLoS One. 14 (2019) e0221067. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0221067.

Yoga for Achieving Optimum health

Introduction

Yoga is a strong approach to increase the pleasure of living in a fit and healthy body. Yoga can improve your agility, reliability, and provide your body with exceptional balance and strength. [1] In today’s fast-paced world, especially with the current coronavirus situation, it is more crucial than ever to take care of your mind, body, and spirit. Yogic notions help to improve and maintain a healthy lifestyle, allowing us to deal with stress more effectively.  Yoga is the practice of living well and, as such, should be performed on a routine basis. It has an impact on a person’s body, physical, mental, emotional, psychological, and spiritual aspects. [2] On a more practical level, yoga is a means of balancing and harmonizing the body, mind, and emotions. This is accomplished by the use of asana, pranayama, bandha, mudra, shatkarma, and meditation.

Yoga And The Body-Mind Relationship

Although it is common to believe and conduct as if the mind and body are distinct entities, they are not. The gross form of the mind is the subtle body, and the subtle form of the body is the mind. Yoga practice during the transitory era of adolescence aids in the integration and harmonization of the two, that is, body-mind. Tensions or knots can be found in both the mind and the body. Every mental knot has a physical, muscular knot that corresponds to it and vice versa. Yoga alleviates these knots and mental tensions by addressing them on a physical level, acting somato-psychically, from the body to the mind. [3] Even in an ailing body, daily asana-pranayama practice keeps the body’s wellness in top shape and promotes health. The underlying potential is unleashed via yoga practice; the mind becomes free, creative, joyous, balanced, and perceived as a rise in self-assurance in all parts of life. When one looks at the lives of all exceptional people, one thing becomes clear: they are all disciplined. There are many things in today’s world that can cause you to become sidetracked from the vital aspects of life, hindering your disciplined progress. Yoga has the ability to make a difference in these people’s lives. It is vital to note that one can only get the benefits of yoga if he or she is consistent with his or her practice. In order to be consistent, the individual must also be disciplined. We must obtain enough sleep, eat a very well diet, and avoid various types of addiction. In fact, yoga has been shown to be one of the most efficient methods for eliminating addictions such as drug, smoking, and alcohol abuse. [4] Yoga cultivates a pleasant mental state that promotes well-being. Instill joy in your mind. As said before, yoga is well-known for its health advantages all over the world. [5] However, it is critical to realize that a health or healthy life extends beyond the physical body. It also has something to do with mental wellness. No matter how strong a person’s physique is, he or she will not be able to advance if his or her mind is not in good form. Yoga also brings calm to the psyche, making a person feel perpetually motivated to face any difficulty in life. To be even more precise, yoga is ideal for today’s stressed-out folks. However, it’s heartening to see how many people are starting to recognize the significance of yoga in daily life in today’s environment.

Create Positive Nature

A situation is meaningless for someone who is satisfied on the inside. As a consequence, perhaps the most notable advantage of yoga is that it makes people happy. Yoga assists the body in achieving exceptional hormonal equilibrium. [6] Hormonal imbalances are the root causes of a variety of negative thoughts and emotions in the mind of a person. Yoga has been very good in this regard.

Increase Immunity Power

In the current state of COVID-19, apart from yoga, there is no exercise in the world which makes a person immune from the inside out. Yoga is a confidence booster in today’s disordered lifestyle, where the risk of being attacked by microorganisms or falling ill is always there. Hence, it is advised that you practice yoga on a regular basis in order to give your body the best gift possible. According to a few research studies on how yoga affects genes, the yoga practice can alter the expression of immune-related genes in blood cells is reported. This suggests that yoga has the power to change how strongly your genes influence your health. [7] According to recent scientific data, meditation tends to increase immune system response when fighting infection while decreasing it in cases of some autoimmune illnesses, such as psoriasis.

Increase Fitness Level

Flexibility is one of yoga’s most evident benefits, but it could also result in various additional benefits, such as a decrease in muscle aches. Tight hips can induce knee pain by interfering with the position of the thigh and shin bones. By bending the lower spine, tight hamstrings can cause back pain. Many yoga asanas also strengthen the muscles. You can increase strength and muscle mass by merely using your own body weight. [8] Though sessions such as ashtanga, may increase the heart rate, even gentler yoga practices can help to develop cardiovascular fitness. Studies have indicated that yoga reduces resting heart rate, increases endurance, and improves maximum oxygen uptake during exercise. Relaxation, stress alleviation, and psychological health can all be achieved through yoga. [9] Hatha yoga incorporates a wide range of poses in easy and slower-moving forms that are appropriate for novices including those inclined to yoga for health benefits. Hatha yoga focuses on physical poses (asanas), and it is the type most frequently addressed in research on the effects of yoga on health outcomes. Similarly, Iyengar yoga focuses on obtaining perfect postures and body alignments, but with the support of blankets, props, and straps. The aim is to concentrate on developing the integration of mind, body, and breath. Hatha yoga has been found in recent studies to help reduce symptoms of depression.

Yoga for spiritual well-being

Despite the fact that most people begin yoga classes for the purpose of fitness and stress alleviation, it is worth mentioning that most people continue their practice for spiritual benefits. Kundalini yoga, as opposed to other types, involves a focus on spiritual and contemplative practices. [10] Kundalini yoga emphasizes breathing control, chanting, meditation, and hand gestures (mudras). According to one study, Kundalini yoga is useful in treating the symptoms of posttraumatic stress disorder. Beyond the physical and mental components of yoga, the Jivamukti yoga style emphasizes spiritual and ethical lifestyle activities such as social action, veganism, animal rights, and ecology.

Conclusion

Yoga study has examined an astounding number of health variables, in relation to a huge number of target populations, and in a wide range of contexts. Much of this study focuses on the role of Yoga in disease prevention and chronic illness management. As yoga’s popularity grows and data for its chronic illness prevention advantages mounts, there is a potential to include yoga more fully into the field of medical education. It has already been demonstrated that various yoga styles and practices can contribute to improved fitness & wellbeing effects; most yoga practitioners believe that their life quality has improved as a result of their yoga practice; yoga is an adjuvant therapy to health education and is more effective than health education alone; as well as some populations may prefer treatments that include yoga. According to researchers, the incorporation of yoga philosophy could be a vital component in the improvement of health habits, and yoga forms that combine mindfulness, contemplative components, and breathing methods may be more beneficial. Other research has discovered that the regularity with which yoga is practiced is also highly connected with favorable health benefits. There is still a need for continuous, high-quality research into the effectiveness of different yoga techniques as a supplement to health education initiatives. Randomized clinical trials in diverse groups, settings, and across several health dimensions are required to better understand the role that various yoga techniques may serve in efficiently managing and preventing long-term illness. Nonetheless, there is substantial evidence that yoga may be utilized effectively and safely as an adjuvant to other health education programs in the prevention and treatment of a variety of chronic diseases.      

Bibliography:

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4. C. Bock, S.I. Dunsiger, R.K. Rosen, H. Thind, E. Jennings, J.L. Fava, B.M. Becker, J. Carmody, B.H. Marcus, Yoga as a Complementary Therapy for Smoking Cessation: Results from BreathEasy, a Randomized Clinical Trial, Nicotine Tob. Res. 21 (2019) 1517–1523. https://pubmed.ncbi.nlm.nih.gov/30295912/.

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6. Yazdanparast, S. Jafarirad, F. Borazjani, M. Haghighizadeh, A. Jahanshahi, Comparing between the effect of energy-restricted diet and yoga on the resting metabolic rate, anthropometric indices, and serum adipokine levels in overweight and obese staff women, J. Res. Med. Sci. 25 (2020). https://pubmed.ncbi.nlm.nih.gov/32582343/.

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Yoga and Mental Stress

Yoga, originated in ancient India combines a lot of physical, spiritual, and mental practices. It has demonstrated the potential to provide mental health benefits by stilling and calming the mind. In recent times, it gained popularity due to its practitioners’ claims of its efficacy in stress reduction. Data from various studies have shown that yoga can successfully alleviate the symptoms of depression and anxiety. [1] Yoga’s benefits in terms of both mental and physical health can offer reduction in the sympathetic tone of the nervous system. [2] The benefits of yoga can lead to favorable immune and endocrine consequences. Heart failure patients have shown a significant reduction in IL-6 and CRP with the help of yoga. [3] IL-6 and CRP refers to the inflammatory markers in the body. On the other hand, minimal reductions were visible in heart failure patients who only received conventional medical treatment. Studies have also shown that yoga has the potential to lower heart rate, body mass index, and blood pressure. [4] This article discusses the positive effects of yoga on mental stress and physical inflammation. Further, case studies are mentioned with evidence regarding how yoga can provide positive results. This article also has a holistic approach towards pain relief with the help of yoga.

What Is Stress?

When your mind perceives a major challenge or threat, it leads to the surge of different hormones and chemicals in the body. [5] Stress can trigger a biological response in the body. The brain floods your body with adrenaline and cortisol as a normal biological reaction to the stressor. [6] The fight-or-flight response gets activated in the body as soon as it can detect stress. This response revolves around fighting the stressor or running away from it. After the occurrence of the response, the body begins to relax. When the body is exposed to excessive stress constantly, it can have long-term negative consequences on health. [7] Stress isn’t necessarily a bad thing all the time as long as it’s temporary. After passing the fight-or-flight response, the heart rate should slow down. [8] Breathing should become normal, and muscles become relaxed. The body needs to return to its natural state without any long-lasting negative consequences. Severe, prolonged, or frequent stress can cause mental as well as physical damage. In 2020, around 190 million people experienced one or the other symptoms of stress. [9]

What Are The Different Symptoms Of Stress?

Some of the physical symptoms of stress are pains/aches, exhaustion, sleeping trouble, shaking, dizziness, high blood pressure, jaw clenching or muscle tension, weakened immune system, digestive issues. [10] The mental symptoms of stress are anxiety, irritability, sadness, panic attacks, depression. [11] People with chronic stress often resort to unhealthy behaviors like overeating, smoking, substance abuse, excessive alcohol consumption, gambling, or participating in internet browsing, shopping, or sex compulsively. [12]

What Are The Different Stress Hormones?

When the brain senses danger, the hypothalamus begins reacting. The hypothalamus sends hormone and nerve signals to the adrenal glands in the body. The adrenal glands begin producing several hormones to deal with the stress that the body is feeling. [5] The hormones command to face danger and elevate the probability of survival. Adrenaline or epinephrine is one such hormone that triggers the fight-or-flight response. An adrenaline rush in the body can lead to increased heartbeat, breathing rate. It helps the muscles to use glucose properly, contracts of the blood vessels, stimulation of perspiration and inhibits insulin production. [13] An adrenaline rush is beneficial for dealing with stressors, but if adrenaline surges frequently, it can damage blood vessels, can cause a high risk of stroke and heart attack or anxiety. Further, cortisol is the primary stress hormone that gets triggered in the body to deal with stressors. [14] The different functions of cortisol are increasing the amount of glucose in the blood, helping the brain to use glucose, tissue repair, restraining non-essential functions in a dangerous situation, maintaining the immune system, dampening the growth process and the reproductive system. The different functions performed by the cortisol hormone is normal for survival, but prolonged periods of cortisol levels in the body can lead to high blood pressure, weight gain, sleeping issues, type 2 diabetes, osteoporosis, brain fog, and other memory issues, a weak immune system more vulnerable to infections, and negative impact on a person’s mood. [15]

Types Of Stress

The different types of stress are acute, episodic acute, and chronic stress.

1. Acute stress: It happens to every person as it is the body’s natural reaction to deal with a challenging situation. This can be described as the stress that you feel after narrowly escaping an accident on the road. Acute stress can be something that is enjoyed by individuals. [16] It might be frightening, but at the same time, acute stress seems thrilling. Acute stress usually doesn’t cause any harm. It prepares the mind to develop more effective responses to difficult, stressful situations in the future. The body returns to its natural state when the stressful situation passes. But severe acute stress can be harmful. It can cause post-traumatic stress disorder and other mental health issues.
2. Episodic acute stress: It occurs when you experience episodes of acute stress frequently. It occurs when you are worried or anxious while suspecting something might happen. It might make you feel that your life is chaotic and crisis keeps coming into your life one after the other. Working in law enforcement or as a firefighter often triggers episodic acute stress in people. Episodic acute stress can ruin your mental well-being as well as physical health. [17]
3. Chronic stress: Having high levels of stress for prolonged periods can lead to chronic stress. It causes a severe negative impact on your mental as well as physical health. Chronic stress can cause cardiovascular diseases, weakened immune system, and high blood pressure. Chronic stress is also responsible for causing depression and anxiety in individuals. It can also lead to headaches, sleeping issues, and an upset stomach. [18]

Relationship Between Stress And Anxiety

People with high levels of stress often suffer from anxiety. Anxiety causes high levels of uneasiness, fear, and worries in individuals. When a person has both anxiety and stress, it can cause serious negative consequences on their health. They become more likely to develop different diseases such as heart disease, high blood pressure, diabetes, panic disorder, diabetes, and depression. Yoga has a positive impact on curing stress as well as anxiety induced by it.

How Can Yoga Help In Relieving Stress?

Practicing yoga can help in stimulating physical and mental reactions, which reduces anxiety and stress. The different postures involved in yoga can help in promoting flexibility, relieving tension, and releasing physical blockages such as muscle knots. It aids in the healthy release of tension and emotions. It also helps in releasing hormones like endorphins for boosting the mood of individuals. The feel-good hormone positively impacts how stress can be handled by the mind and body. It helps in the cultivation of feelings like serenity, joy, and love.

Scientific studies are reported to support the stress-relieving capacity of yoga. In a 2018 study, women were made to practice Hatha yoga thrice a week for four weeks. The results of the study after 12 sessions have shown considerable reductions in the stress, depression, and anxiety of the women. [1] The findings show that yoga can be complementary support alongside conventional treatment. It can also reduce the need for prescription drugs to a certain extent with long-term benefits on the treatment of stress, anxiety, and depression. [14] Another study was conducted in 2020 to find out the effect of yoga poses on stress hormones. The adult men involved in the study have shown that yoga stretches can reduce cortisol levels in the body. [2] The concentration of salivary cortisol decreased while the ratio of cortisol and testosterone increased. Yoga stretching for 90 minutes led to a significant improvement in the parasympathetic activities of the nervous system. The low-intensity exercises involved with yoga stretching can provide relaxation to the mind and body. It can be used for recovery after an athlete’s conditioning or high-intensity exercises. A recently reported study in 2020, yoga Nidra meditation helped in lowering stress levels. People selected for the study had busy schedules and could find out only a short duration for a yoga break. The meditation was offered in an audio file, and it was only played for 30 minutes for 30 days. After the end of 30 days, the men selected in the study showed reductions in stress levels. The men also showed signs of better sleep, mindfulness, and overall improved health. [19] Meditation involved with yoga can help in relaxing patients and helps them get rid of anxious thoughts. It leads to the expansion of alpha waves in the mind that can send the brain to a deep state of relaxation.

Breathing exercises or pranayama can also help in reducing stress levels in individuals. Pranayama calms the nervous system and improve the stress response of the body. In 2013, the study showed how pranayama could reduce stress and anxiety associated with taking a test. As part of the study, 107 MA students were made to practice pranayama for an entire semester. Only 33% of the students suffered from high test anxiety, while the others showed significant reductions in their stress levels. [20] Therefore, pranayama can be used as a technique to reduce stress and anxiety before a test and obtain better test results. The increased uptake of oxygen during pranayama is linked to lowering stress and anxiety levels. Some of the common types of pranayama are Nadi shodhana or alternate nostril breathing, kapalabhati or breath of fire, ujjayi breathing, simhasana, or lion’s breath, bhramari or humming bee breath, and sitali breath.

Yoga Poses To Relieve Stress

Some of the popular yoga poses that can help in relieving stress are as follows:

• Cat-Cow pose (Marjaryasana to Bitilasana): It allows you to connect your breathing to the movements. The pose helps in calming your mind and releasing stress. You should allow your breath to guide every movement of yours.
• Child’s pose (Balasana): This pose can help in creating an inward focus for restoring energy. It also aids physical as well as mental relaxation. You can place a cushion under the forehead, thighs, or torso to get more support.
• Legs-up-the-wall poses (Viparita Karani): It is a yoga pose that can provide deep relaxation. It also boosts lymph circulation and flows.
• Corpse pose (Savasana): This pose can help in calming your mind by letting go of tension. You need to focus on taking deep breaths while doing this pose.

What Is Inflammation?

The body activates the immune system when it encounters offending agents like toxic chemicals, bacteria, or viruses or suffers from an injury. The immune system sends out cytokines and inflammatory cells as its first responders. Cytokines are substances that can help in producing more inflammatory cells. [21] The inflammatory cells begin a response to trap the offending agents or to begin healing the injured tissues. It might result in pain, bruising, redness or swelling and also affects body systems that cannot be seen.

What Are The Various Types Of Inflammation?

The different types of inflammation are acute and chronic.

• Acute inflammation: It occurs as a response to sudden damages in your body, such as cutting your finger. The body sends inflammatory cells to the injury. The cells are responsible for beginning the process of healing.
• Chronic inflammation: The body keeps sending immune cells even when there’s no outside danger. In the case of rheumatoid arthritis, inflammatory cells attack the tissues in the joints. It leads to severe inflammation in the joints that can come and go and cause pain and deformities.

What Are The Symptoms Of Inflammation?

The different symptoms of acute inflammation are swelling, tenderness or pain, heat, flushed skin at the site of the injury, bruising, loss of movement, redness, and stiffness.

In some cases, acute inflammation remains localized to a few particular areas. But sometimes, acute inflammation might be systemic, like a viral infection. White blood cells in the body trigger inflammatory chemicals that can initiate an immune response. [22] The body starts putting all its energy towards fighting infection. Therefore, this type of acute inflammation leads to exhaustion and sickness. Some of the signs indicating this type of acute inflammation are fever, lethargy, nausea, irritability, sleepiness, sore throat, stuffy nose, runny nose, and headache. The symptoms of this type of acute inflammation can stay for a week or longer. Sometimes acute inflammation becomes more localized and causes conditions like the following:

• Acute bronchitis: It refers to the inflammation of the airways in the lungs. [23]
• Tonsillitis: It occurs when any bacteria or virus enters the nose or mouth, and the tonsils trap it. As a result, the immune system attacks the invaders causing an inflammatory response.
• Acute appendicitis: It is a condition that causes inflammation of the appendix.
• Sinusitis: It occurs due to the blockage or inflammation of the sinuses or cavities in the skull lined with tissues.

The signs of chronic inflammation are more difficult to notice. Some of the common symptoms of chronic inflammation are chest pain, abdominal pain, fever, fatigue, stiffness or pain in the joints, skin rash, mouth sores, high blood pressure, kidney disease, high cholesterol, depression, different types of cancer, osteoporosis, autoimmune disorders and neurodegenerative disorders such as Parkinson, Alzheimer’s disease. [24] Chronic inflammation can worsen quietly with only a few independent symptoms. Chronic inflammation might be subtle, but it can be a major threat to the health of individuals. [25]

What Are Some Of The Common Causes Of Inflammation?

• Autoimmune disorders: In the case of autoimmune disorders like lupus, the body begins attacking healthy tissues.
• Toxins: Exposure to industrial chemicals, pollution, and other toxins can lead to inflammation.
• Acute inflammation: Untreated acute inflammation from an injury or infection can lead to chronic inflammation.

Several lifestyle factors can also increase the risk of inflammation in the body. The factors that can increase the risk of developing chronic inflammation are as follows:

• Alcohol: Excessive alcohol consumption can often trigger chronic inflammation.
• Obesity: High body mass index that falls under the category of obesity can lead to chronic inflammation. Fat tissue is responsible for producing pro-inflammatory chemicals.
• Physical activity or inactivity: High-intensity exercises for a prolonged period as well as lack of physical activity can cause chronic inflammation.
• Chronic stress: Psychological stress is often linked to inflammation in individuals.
• Smoking: Smoking reduces the number of anti-inflammatory molecules in the body and triggers inflammation.
• Diet: Diets with high amounts of trans fat, saturated fat, and refined sugar can lead to inflammation, especially in overweight people.
• Low sex hormone: Sex hormones such as testosterone and estrogen are responsible for suppressing inflammation. In advanced, lower levels of these sex hormones are often noticed. As a result, the risk of inflammatory disease can increase.
• Age: Chronic inflammation is often found to worsen with increasing age.
• Sleep disorders: People with improper sleeping schedules have more inflammatory markers in their bodies than people who sleep for eight hours at night daily.

Inflammation And Obesity

Obesity is a type of low-grade inflammation that can lead to a chronic disorder when left untreated. Several inflammatory mediators can be released by the adipose tissue. Obesity-related inflammation is associated with the release of adipocytokines from the adipose tissue. It can predispose to a chronic inflammatory state leading to the culmination of metabolic dysregulations. This can be treated with the help of yoga practice. [26]

How Can Yoga Reduce Inflammation?

Many chronic conditions such as heart diseases, cancer, and rheumatoid arthritis can be linked to chronic inflammatory processes. Studies have been conducted to prove yoga’s relationship with inflammation. [27] Yoga has a significant impact on the levels of inflammatory biomarkers in patients with disorders related to chronic inflammation. [28] The different benefits of regular yoga in reducing inflammation are as follows:

• Reduces the level of stress hormones in the body that trigger inflammation
• Reduces the levels of pro-inflammatory molecules in the body
• Lowers the level of cytokines in the body that can trigger inflammatory pain
• It prevents inflammation that can kill cancerous cells in people with inflammation

Hatha yoga is the most popular type of yoga used for treating inflammation. The primary component of the yoga interventions was postures. But in some studies, postures were also combined with breathing and meditation. Some studies also included additional yoga practices like “om” chanting with postures, breathing, and meditation. On the other hand, yoga combined with nutritional counseling has also shown a positive impact on inflammation.

Yoga’s effects on patients with cancer are quite evident. A study has observed patients with breast cancer at varying stages. [29] Patients with colorectal cancer while undergoing chemotherapy treatment were also studied. The patients found favorable outcomes on inflammatory biomarkers after the yoga intervention. [30] The outcomes of the study were in no way linked to the varying stages of the disease. Yoga can show a reduction in the levels of IL-1B and IL-6 that primarily cause inflammation in cancer patients. [31] The amount of cortisol produced in the body is also reduced. Therefore, the cancer patients did not experience inflammation due to stress. Yoga can also increase the levels of anti-inflammatory factors and increase the levels of pro-inflammatory factors in cancer patients. The increased levels of glucocorticoid receptors, which is an anti-inflammatory factor, also signify positive results.

Studies have also reported inflammatory biomarkers associated with cardiovascular diseases. Yoga can reduce the production of inflammatory cytokines, high-sensitivity CRP, and IL-6. Increased levels of extracellular superoxide dismutase can be found in the body of individuals who practice yoga. It is an antioxidant enzyme that can protect the cardiovascular system and reduce inflammation associated with heart diseases. [32] Studies have also included people who have inflammation due to prolonged stress. In a study, industrial workers from a factory in India were included. The workers are exposed to various pollutants and occupational hazards at their workplace. A significant reduction in the inflammatory biomarkers like hs-CRP and IL-6 could be noticed after yoga interventions. Yoga also helped in the increase of the anti-inflammatory cytokine IL-10. Another study observed menopausal women with inflammation from psychological stress. The women have shown a reduction in serum cortisol levels of the yoga intervention group. One of the studies has concentrated on the inflammatory biomarkers in patients with rheumatoid arthritis. The participants in the study attended six weekly yoga sessions of ninety minutes. The participants had shown a significant reduction in the CRP levels. Lymphocyte count is also reduced with pain in the inflamed joints. A mixed study of participants with various conditions like hypertension, diabetes, bronchial asthma was conducted. Yoga triggered the reduction of IL-6, plasma cortisol levels, and increased endomorphin to help in getting rid of inflammation.

Yoga Postures That Can Reduce Inflammation

• Balasana or Child’s Pose: It is a restorative and mild inversion pose that enables your head to drop down below the hips. It stretches the hips, ankles, and back for relieving stress. Therefore, inflammation caused due to stress can be alleviated with this yoga posture.
• Supine Twist: It is a posture to wring out pain and negativity from the body. The posture helps in massaging the organs gently and improves blood flow. The gentle twist helps in increasing flexibility of the spine and alleviates chronic inflammation. The pose is perfect for improving your digestive health. Pain and inflammation in the lower back can be significantly reduced by this posture. The yoga pose can also help in getting rid of shoulder tightness. People with inflammatory pain due to desk jobs can benefit a lot from this pose.
• Ardha Matsyaendrasana or Half Lord of the Fishes pose: This yoga pose involves a deeper twist that can rescue chronic inflammation. It helps in cleansing your organs and detoxifying your digestive system.
• Virabhadrasana or Warrior pose: This pose can help in relieving muscle pain and improving respiration and circulation. When your respiration and circulation are improved, the body becomes well-equipped for dealing with stress and inflammation related to it.
• Trikonasana or Triangle pose: The pose helps in developing flexibility in the body. It also ensures that your legs and core get toned. This yoga posture can reduce stress and inflammation.
• Setu Bandhasana or Bridge Pose: It involves a gentle stretch to the chest, spine, hips, and neck. The pose can help in relieving chronic inflammation and improving blood circulation. The pose is also beneficial in alleviating mild depression and anxiety. It is a yoga posture that can create positive energy within the body.
• Twisted figure pose: It is a restorative pose that helps in soothing the nervous system and enables healing of the entire body. It can be one of your go-to poses for preventing inflammation. The pose can promote relaxation and calmness in the mind and body.

Holistic Pain Relief From Yoga

Yoga can be used as a treatment option for different types of pains and aches. It helps improve the daily function of people who face daily chronic pain due to several physical conditions. The benefits of yoga in pain relief are often linked to the fact that it connects the mind and body. Some specific poses that can help in relieving joint pain of the following types chronic back, shoulder, knee, and hip pain.

How Can Yoga Help With Overall Pain Management?

Yoga can help with overall pain management with the help of the following methods:

• Reduced inflammation: Inflammation in the body often leads to pains and aches. People with chronic inflammation in a muscle will experience severe pain in the muscle. Inflammatory pain can also occur due to autoimmune diseases. Yoga can aid pain management by reducing or getting rid of inflammation. In 2015, the study has reported how yoga can help in reducing inflammation and pain associated with it. [33] Practicing yoga for an hour every day can significantly reduce the level of inflammation in the body.
• Changes in perception of pain: Chronic pain can impact the brain to some extent and even alter the brain structure. The alteration to the brain structure caused by pain is linked to anxiety and depression. It also hampers the normal cognitive functioning of the brain. But yoga can produce an opposite effect and enables the brain to perceive less pain.
• Increased flexibility: A lack of flexibility can often cause pain in various muscle groups. Improving range of motion and flexibility can help in reducing pain. Flexibility can alleviate back pain to a great extent. Basic stretching can also be used to treat soreness in the muscles. Yoga is not all about stretching, but it incorporates a lot of stretching movements. Practicing yoga for two to three hours a week can help in improving flexibility and reducing overall pain.
• Helps with the prevention of an injury: Sustaining injury has a direct impact on pain. Injury can trigger pain and cause discomfort and soreness. Injuries also trigger pre-existing problems in the body and cause pain. Therefore, avoiding injuries can help in minimizing pain. Since yoga can improve flexibility, it can restrict you from falling on many occasions. Yoga poses can help in improving balance which will prevent you from falling. When you integrate yoga into your daily routine, you reduce the risk of falls and accidents. As a result, you will be able to avoid future pain. Even after sustaining an injury, yoga can help you recover. You need to keep moving while being gentle with yourself.

Different Types Of Yoga For Relieving Pain

You can practice a few types of yoga to relieve or alleviate pain. You should stick to one of these types of yoga if you are practicing it while being injured or experiencing pain. These types of yoga will ensure that you don’t stress yourself too much and worsen the pain. The different types of yoga are discussed below:

• Hatha Yoga: It involves the mind and body by combining breathing, postures, and meditation. It has proved to be beneficial for people who suffer from back and neck pain. [34]
• Iyengar Yoga: It can be performed while a person is injured or in chronic pain. This type of yoga focuses on the alignment of the body in each pose.
• Yin Yoga: Faster yoga practices like power yoga or Ashtanga are the opposite of Yin yoga. It revolves around stretching the connective tissues present in the joints. Yin yoga helps in making the muscles longer and stronger. It is particularly beneficial for reducing joint pain as the stretching primarily takes place in the joint.
• Restorative Yoga: It is a meditative and passive form of yoga. Restorative yoga helps in focusing on breathing while releasing tension from the body. It is a type of yoga where you need to hold your positions for a longer period. You can hold your poses for five minutes to help your body sink in properly. This type of yoga often includes props such as blankets and blocks to adapt your movements.
• Meditative Yoga: Meditative yoga revolves around the least amount of movement. It is more about relaxing the mind rather than the body. Meditative yoga classes help to improve your mental health so that you can deal with the physical pain you are experiencing.

Yoga Poses That Can Help In Relieving Pain

Some yoga poses that can help in relieving pain are as follows:

• Extended triangle: It can help in relieving pain in the back, neck, and sciatica. It can also stretch the spine and groin, which helps in reducing additional pain.
• Sphinx pose: It is a posture that can help in alleviating pain in the buttocks and back.
• Twisted figure four: It can help in releasing discomfort in the thighs and lower back.
• Thread the needle: It is a great posture for relieving pain in the shoulders, neck, and back.
• Eagle pose: It can help in reducing pain in the shoulders and arms.
• Bridge Pose: It can help in relieving pain in the knees and back.

Wrapping Up

Yoga combines physical, spiritual, and mental practices to provide a lot of benefits, including reduction of stress and inflammation in the body. Stress occurs when the mind can perceive any sense of danger. As a result, the brain surges the body with hormones like adrenaline and cortisol. A fight-or-flight response gets activated in the body to deal with the stressor but the body should return to its normal state after the stressor gets resolved. Severe or prolonged stress can bring several negative consequences to a person’s physical and mental health. Yoga helps in dealing with stress by relieving tension and triggering mood-boosting hormones. [35,36]

Inflammation, acute or chronic, can cause several serious implications in the body. Yoga has the potential to trigger anti-inflammatory molecules and reduce the amount of pro-inflammatory elements. It can help in the increase of glucocorticoid receptors and reduce inflammation in cancer patients. A significant reduction in the inflammatory biomarkers like hs-CRP and IL-6 can help in reducing inflammation associated with stress. Ninety minutes of yoga sessions weekly can help in reducing inflammation and pain associated with rheumatoid arthritis. Yoga can also trigger the reduction of IL-6, plasma cortisol levels, and increase of endomorphin to help in getting rid of inflammation.

Yoga has the potential to provide holistic pain relief in patients. It can improve the daily activities of people who experience chronic pain due to various physical conditions. From back pain to hip pain, yoga can reduce various types of pain. It can help in reducing inflammation and pain associated with it. Yoga also changes the perception of pain by the mind. [37] It can also improve flexibility and help in relieving back pain in particular. Yoga can also provide you with a better balance that reduces the risk of falls and prevents injuries. Hatha yoga, Iyengar yoga, and other types of yoga are essential for pain relief in the body. Enroll yourself in a yoga class today and begin enjoying the different benefits.

References:

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