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Do you suffer from lower back pain? Online yoga classes could be a solution to getting relief and taking less pain medication, according to a new study.
Low back pain, pain located in the lower back, is common. Health Insurance estimates that 4 out of 5 people will suffer from it at least once during their lives. If you are prone to this condition, how can you treat yourself? Scientists at the Cleveland Clinic may have found the solution.
Online yoga classes to relieve back pain
The researchers divided 140 patients suffering from chronic low back pain into two groups. One of the groups followed online Hatha yoga sessions, while the second was put on a waiting list to benefit from them. At the start of this study, participants – mostly women, aged 38 to 59 – reported a level of 6 out of 10 on the pain scale.
Classes lasted 60 minutes, once a week. The sessions included around 15 yoga poses and the classes got more difficult as the weeks went on. In addition, participants were also asked to practice 30 minutes of yoga per day, outside of these classes.
To be able to follow these online courses in complete safety, participants saw the courses and postures adapted to their state of health. They also received video recordings and detailed workbooks to enable them to practice safely.
Less pain and less medication consumption
Result: after 12 weeks of practice, the volunteers who followed the online courses slept better and moved more easily than the others. After just six weeks, their pain level had dropped to 4 out of 10, reaching even 3 out of 10 after six months. Conversely, the pain levels of the other group remained constant.
This observation is also reflected in their medication consumption. While at the start of the study, 74% of participants were taking some form of pain medication, six months later, less than a third of yoga practitioners were taking painkillers. In contrast, more than half of the patients on the waiting list continued to take aspirin, ibuprofen, opioids and other painkillers.
Yoga, a new solution for back pain?
The study authors note that patients often have difficulty taking yoga classes from a teacher. “As a result, higher-risk medications and other interventions are often prescribed, despite their limited effectiveness and risk of adverse effects.” they indicate in this study.
After these twelve weeks of yoga, the participants’ pain levels were “really reduced by half” says Dr. Robert Saper, lead author and director of the department of wellness and preventive medicine at the Cleveland Clinic.
Even if this does not represent a “miracle solution”, “I think this expands the list of options for patients” he adds. However, he recommends that patients contact their doctor before starting any yoga session. And during the sessions, “to listen to your body while you move and adjust accordingly” in case of pain.
Slide: Lower back pain: exercises and stretches to relieve lower back pain