Low back pain (LBP) occurs in 40-97.9% of nurses and ranks as the second most common reason for the loss of work productivity and increased medical expenses, according to a 2017 literature review. It also contributes to nurse burnout. Laying flat on your back for days, feeling that crippling spasm when you move, or even nausea and numbness in your legs is very unpleasant.
Nurses’ work is very physically demanding, with lifting and transferring patients the main culprit in back issues. Other factors can put nurses at risk, such as age, smoking, and lack of exercise. Oh, I’m sorry, did I call you out?! Well, me too, me too.
As someone who came into the nursing field at a later age, I have been very aware of the physical impact this career has on my less nimble body. Plus, the stress of starting a new career and working night shift has also put a few pounds on me. And although I have not had any severe injuries, I’ve had to deal with backaches and muscle spasms enough to want to find some relief. Hot pads and ibuprofen can help in the immediate, but I prefer prevention.
Yoga for prevention of LBP
Over the years, I have enjoyed practicing mindfulness, and yoga has been a part of that practice from time to time. But perhaps not consistently enough. Yoga stretches your muscles and helps strengthen your core, which can help prevent LBP. If you enjoy doing yoga too, you may already know the many benefits. So how can yoga specifically help with LBP?
A Cochrane review of the research on yoga for back pain found that yoga was more effective than non-exercise interventions and at least as effective as other exercise interventions. The studies included examined short to long-term effects of up to 6 months. Yoga was shown to have a small-to-moderate improvement in back pain and function.
One thing to remember when practicing yoga is not to push yourself too hard or strain yourself. Some yoga is specifically designed to help with back pain. If you attend a general yoga class, it may be wise to tell your instructor of your back issues and ask for guidance on modified poses when needed. Always consult your primary care provider before implementing a new exercise routine. As a disclaimer, any advice contained within this blog is meant for informational purposes only and does not constitute any individual medical recommendations for your personal exercise practices.
Where can you practice yoga?
Yoga studios are popping up everywhere. Some offer a unique experience (I call gimmicks) such as yoga with wine, and I’ve even heard of yoga with baby goats!! (My family loves to watch baby goat videos) If you have a family, don’t overlook places that might offer something for everyone too. I have a membership at my local YMCA because my family loves to visit the pool. And all their classes are included. There are usually a variety of yoga classes to choose from, and most will offer childcare while parents work out.
Practice at home – for FREE!
I love FREE stuff! So I like to look for bargains. Your local library is an excellent resource for free DVDs or books. I also have an Amazon Prime membership, which I know is not exactly free, but I get free 2-day shipping! And I get access to several other features such as Amazon Video. I have found many great yoga videos included with Amazon Prime that specifically address exercises to relieve and prevent back pain.
To start, I recommend “Yoga for back pain with Erica Vetra.” This is a perfect introduction because she stresses being intentional about your movements and increasing awareness of your body’s sensations. She is very good at explaining the poses and why they are suitable for your back. She offers advice on which poses are better for flexing and extending and emphasizes being gentle with the poses not to put any strain on your back.
One of my favorite videos is “Yoga Therapy for Back Pain & Stress Relief with Kanta Barios.” This is a comprehensive yoga session that starts with exercises that increase mobility in your spine. It then moves to other major muscle groups that often cause problems in the lower back, such as the glutes and hamstrings. This is an hour-long video, so sometimes you may only have time to do 20 minute increments. But it’s wonderful if you can get the entire session for a full-body stretch. She ends with some very back-friendly recovery poses and leaves you feeling very relaxed.
You can also find a plethora of yoga videos on youtube and might get lost searching for the right ones. I found these beginner-friendly short 10-minute and 15-minute videos you can try. They even focus on different poses so you could use them both together if you have time.
If you like daily variety in your yoga routines, you might try an app that offers different yoga challenges each day.
Remember, yoga is a mindfulness practice, so be fully present and cultivate awareness of your body. Set intentions for your practice.
Comment below to let me know about your favorite yoga videos, poses, or routines. What other strategies do you use to manage back pain?
Categories: Healthcare, Nursing, Careers
2 replies ›
Trackbacks
- Got a Minute for Mindfulness?
- Health Content Blogs: Who Should Have One and What Can It Do for Your Business – Freelance Health Writer | Nurse Practitioner
Free Nursing Career Information: Expert Tips for Success 