Is yoga effective at managing back pain?
Recent research suggests that yoga may be as effective as physical therapy in combating back pain. The study, which was published in the Annals of Internal Medicine in June, 2017, studied more than 300 racially diverse, low-income patients suffering from chronic back pain. One group of subjects went to weekly yoga classes, another group went to weekly physical therapy and a third group received educational material on managing back pain.
Robert Saper, director of Integrative Medicine at Boston Medical Center and the lead author of the study, and his colleagues found that for the subjects in the study, participating of weekly classes designed for people with back pain helped the participants manage pain almost as much as physical therapy, and more so than education. Both the physical therapy and yoga groups used less pain medication than the control group that received educational materials about managing back pain.
So what does this mean to you?
Yoga has gained popularity throughout the United States. SportsCare Center added the practice to provide our clients with the means to safely exercise during their recovery. Our instructors assess the needs of the class and tailor classes accordingly. They will also suggest poses you can perform at home or the office that will allow you to actively participate in your recovery even when you cannot come into the office.
As Chang and Kertesz wrote, “Yoga offers some persons tangible benefit without much risk.”
Our August Yoga Classes are as follows:
- Sundays at 5:30 p.m. with Bren
- Tuesdays at 2 p.m. with Monica
- Thursdays at 2 p.m. with Monica
- Saturdays at 8 a.m. with Monica
Download the schedule here: Yoga Announcement
Source: CNBC, “Yoga might be as good as physical therapy for lower back pain, says study.”
TIME, “Yoga works as well as physical therapy for back pain.”
We have some exciting news for you regarding our yoga classes!
We’re Adding A Saturday Morning Class
We want everyone to take a yoga class a week to help you hold your adjustments longer, and give you good, gentle techniques to keep yourself and your spine happy even when you are on your own.
We added a class Saturdays at 8 a.m. with Monica!
Yoga Supports Your Chiropractic Care
More than 20 million Americans practice yoga (“Yoga In America” study, 2012). The reasons for beginning a yoga practice include: improve flexibility (78.3 %), general conditioning (62.2%), stress relief (59.6%), improve overall health (58.5 %), and physical fitness (55.1%) (Source: Yoga Journal).
Yoga is also an excellent addition to your chiropractic regiment.
- Low Back Pain: Evidence suggests that yoga can be effective in alleviating low back pain in the short term. When combined with a solid chiropractic care regiment, you have a solid plan to address your pain and improve your quality of life. (Crow, et al., 2015)
- Muscle Activation: When yogis strike various poses, they activate various muscle groups that trigger core muscle groups. Poses such as “High plank,” “Low plank,” and “Downward Facing Dog” strengthen external oblique abdominal muscles. “Chair” and “Warrior 1” engage the gluteus maximus, while “Chair” and “Halfway Lift” strengthen longissimus thoracis. , muscles that are located near and support the spine. (Ni M, et al. Core muscle function during specific yoga poses. Complement Ther Med, Apr 2014;22(2):235-43.)
- Balance: If you have a challenge staying on your own two feet, yoga improves balance and can reduce incidents of falls. (Howe TE, Rochester L, Neil F, et al. Exercise for improving balance in older people. Cochrane Database Syst Rev, Nov 9, 2011;(11); Nick N, et al. The effect of yoga on balance and fear of falling in older adults. PM & R, Jul 8, 2015 (epub ahead of print) ;Saravanakumar P, et al. The influence of tai chi and yoga on balance and falls in a residential care setting: a randomized controlled trial. Contemp Nurse, 2014;48(1):76-87.)
- Arthritis: Practicing yoga was related to reduced pain and symptoms in women with osteoarthritis. (Ghasemi GA, et al. Effects of hatha yoga on knee osteoarthritis. Int J Prev Med, Apr 2013;4(Suppl 1):S133-8.)
- Flexibility: The slow, passive movements of hatha yoga have proven to be more effective than calisthenics in fostering flexibility. Spinal flexibility also improves with yoga. (Farinatti PT, et al. Flexibility of the elderly after one-year practice of yoga and calisthenics. Int J Yoga Ther, Sep 2014;24:71-77; Grabara M, et al. Effects of hatha yoga exercises on spine flexibility in women over 50-½years old. 2015 Feb;27(2):361-5.)
For these and other reasons, we’ve added yoga classes to our offerings at SportsCare Center Huntington Beach. Class sizes are small, so you get individualized attention to ensure you perform the poses correctly so you can reap the benefits and support your chiropractic care. Additionally, small class sizes are less intimidating than attending classes in a large group setting.
Class Schedule for July!
SUNDAYS @ 5:30 p.m.
TUESDAYS @ 2 p.m.
THURSDAYS @ 2 p.m.
SATURDAY @ 8 a.m.
NOTE: Classes have been cancelled on July 2, 4, and 9.
- Learn what yoga classes are available when.
- Discover when our special Wine Down with Yoga event takes place.
- Be in the know
As you know, Sportscare Center added yoga therapy to its services in February 2015. Yoga complements your current athletic training by bettering balance, enhancing endurance, increasing flexibility, and building strength. Anecdotally, people who’ve taken the Re-Energize class report increased strength and weight loss. People who’ve taken the Relax class tell us they sleep like a log after taking the class.
Yoga also fits well into a wellness lifestyle. How many times have you heard “eat healthier and move more” from your doctor, your trainer, your chiropractor? Each person is promoting two things you can do immediately to improve your health and quality of life. Yoga is a great way to enhance wellness and meet the “move more” requirement.
How yoga promotes ongoing wellness:
- Encourages regular exercise
Decreases anxiety through breathing exercises
Strengthens the pulmonary system, e.g., lungs and diaphragm.
How yoga complements chiropractic care
If you have been a Sportscare Center patient for long, you know that chiropractic care improves wellness by repairing skeletal misalignments, which improves communications between the nervous system and other body systems, and ultimately, optimizes the body’s ability to function.
Yoga supports chiropractic care by improving posture, building strength, and stretching muscles.
Additionally, some yoga poses address physical issues by alleviating pressure around vertebra. Here are a few:
Seated Forward Bend or Paschimottanasana
Seated Forward Bend or Paschimottanasana
• Stretches hamstrings, spine, and lower back
• Enhances calm
• Improves digestion
• Reduces fatigue
• Stimulates the liver and kidneys
Half Moon or Ardha Chandrasana
Half Moon or Ardha Chandrasana
This posture stimulates vertebrae T6 and L5-S1.
• Tones muscles that support the lumbar and sacral regions of the spine
• Alleviates backache
• Relieves gastritis and acidity
Corpse Pose or Savasana
Corpse Pose or Savasana
This posture stimulates C1, aka Atlas.
Use this pose to alleviate tension, migraine headaches, tension headaches, and insomnia.
If you have any questions about using yoga to enhance your chiropractic treatments, just ask Dr. Duddey.
Here is additional information about the items on the April calendar.
This month’s wellness talk will be held April 8 at 7:30 p.m. Our topic is What you need to know about Sports Related Injuries.
As the weather heats up, so does our activity. And with all that activity, comes increased chances for sports-related injuries.
Dr. Duddey will address the following:
WHAT TO DO IMMEDIATELY
How you respond to an injury initially is important. Learn what you need to do before you see us.
WHAT TO DO IN RECOVERY
Recovery is work. We’ll let you know what to do in recovery to get your back to your sport or activity as soon as possible.
HOW TO CARE FOR SORE MUSCLES AND JOINTS
When you’re working out, muscles are building and feel tight. Yes, you may be flexible, but your muscles need some care. We’ll tell you how to take care of your aching body.
Be sure to RSVP here or call 714-377-0078 to reserve your spot.
The calendar will give you all the classes and times for the month. Visit our Yoga Classes page for detailed descriptions of each of the classes. If you’re in doubt, ask Dr. Duddey, Ashley McKeachie, Milissa Gillen, Craig, or Francisco which class they’d suggest for you.
Take advantage of these mad as a hatter March Massage & Yoga Specials.
If you’ve been thinking about adding massage or yoga to your wellness regimen, March is your lucky month! We are offering two wonderful specials this month. Remember, your first yoga class is FREE.
Add a side of yoga to your wellness regimen, Huntington Beach!
3 One-Hour Massages + 1 Yoga Class for $180
3 Yoga Sessions for $24
Disclaimer: Offers good through 3/31/15. Cannot combine with other offers. Call 714-377-0078 for details and to purchase.
Now, you can add yoga to your wellness regimen right here at Dr. Duddey SportsCare in Huntington Beach.
Start your day right! This invigorating class sets up your day for success! Move breath to movement to increase your circulation and stimulate your metabolism.
A gentle yoga class that focuses on breath centered movements. This class is perfect for those seeking a slower pace, and a safer way to move the body.
A fusion of Yin and Restorative yoga dedicated to lengthening muscles and increasing flexibility, while being seated or lying down on your mat. A 15 minute meditation ends the class that prepares you for a perfect night’s sleep.
Using a variety of ancient techniques, this class relieves the symptoms associated with chronic pain. Easy movements, breathing practices, visualization, and meditation are just a few of the tools that will be employed to encourage overall wellness.
Click here to select classes and register for them OR call 714-377-0078.
THINGS YOU NEED TO KNOW
- Classes are limited to 15 students per class. You’ll get more individualized instruction than you will in classes with more students.
- Bring your own yoga mat, towel, and beverage.
- In the early stages, if you register online, it’s a good idea to give us a call to confirm we received your registration.
You want to try without commitment.
|10 Class Pack
You need a few classes to determine if this is for you! Save you $31 off the Single Class price.
You can’t get enough yoga with our instructor Ashley McKeachie! We have 16 classes a week!
If you have questions or would like to buy or book classes call 714-377-0078.
Stay on top of what’s happening at Dr. Duddey SportsCare Center. Download the February Calendar: