Spine

Improve Adolescent Scoliosis with Select Yoga Poses

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Improve Adolescent Scoliosis with Select Yoga Poses

 

By John M. de Castro, Ph.D.

 

“Yoga can be very helpful for those with scoliosis, particularly given the combination of flexibility and core stabilization needed to perform yoga poses properly.” – Sara Lindberg

 

Scoliosis is a sidewise curvature of the spine that occurs in about 3% of adolescents. It develops most frequently in a growth spurt just prior to puberty. Most cases are mild and can be treated with a brace to stop the curve from increasing. But more serious cases can be disabling and may be treated with surgery.

 

There is a need for safe and effective treatments for scoliosis. Yoga practice combines mindfulness practice with exercise and has been shown to have a myriad of health benefits including the relief of chronic low-back pain. Many forms of yoga focus on the proper alignment of the spine, which could directly address the spinal curvature of scoliosis. But care must be taken as some yoga poses have the potential to exacerbate the spinal curvature.

 

In today’s Research News article “Isometric Yoga-Like Maneuvers Improve Adolescent Idiopathic Scoliosis-A Nonrandomized Control Trial.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7917413/ )  Fishman recruited adolescents less than 21 years of age with scoliosis and had them either receive treatment as usual, or yoga practice employing the side-plank pose for a lumbar curve, the half-moon and floating side plank poses for a thoracic curve, and or a side-plank, half-moon, and floating side plank poses for a Thoracolumbar curve. The yoga group was instructed to practice daily for 5 months and hold each pose for as long as they could. Instruction occurred either in person or over the internet. X-rays were taken of their spines before and after treatment.

 

They found that in the yoga group 49% of the lumbar and thoracolumbar curves and 29% of the thoracic curves had significant improvement while none of the control group did. In person and internet instruction were equally effective but compliance was better with in person instruction.

 

These results suggest that practicing a select set of yoga poses appears to be effective in treating scoliosis in adolescents. It is important that the right poses are used. Many yoga poses could well exacerbate the problem. In this study the side-plank, half-moon, and floating side plank poses were found to produce significant improvements.

 

So, improve adolescent scoliosis with select yoga poses

 

 

“But yoga and scoliosis don’t necessarily go hand in hand. While many poses are perfectly safe for scoliotic spines — and some even provide proven benefits — many others can make the curves worse. To safely perform yoga for scoliosis relief, it’s important to differentiate between asanas that can help and those that pose a risk.” – Clayton Stitzel

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Fishman L. M. (2021). Isometric Yoga-Like Maneuvers Improve Adolescent Idiopathic Scoliosis-A Nonrandomized Control Trial. Global advances in health and medicine, 10, 2164956120988259. https://doi.org/10.1177/2164956120988259

 

Abstract

Objective

Assess therapeutic value of specific yoga poses for thoracic and lumbar adolescent idiopathic scoliosis (AIS) taught in office or Internet.

Study Design

Nonrandomized control trial: Fifty-six adolescents (mean age 14.0 years; mean Risser 3.0) were recruited from our clinic; 41 did the side-plank, the half-moon and elevated side plank poses as appropriate (treatment group) and 15 did not (controls). Thirty curves were treated in office, 30 via Internet. Curve change was evaluated by blinded serial Cobb angles, and analyzed using Mann-Whitney U, paired t-tests and χ2.

Results

Mean lumbar and thoracolumbar Cobb angle change was −9.2 (95% CI = −11.8, −6.6) in the treatment group and 5.4 (95% CI = 1.7, 9.0) in controls. Both treatment group improvement and deterioration in controls were significant (treatment group: paired t-test t = −7.1, df = 40, p = .000; controls: t = 3.2, df = 12, p = .008). Mean thoracic Cobb angle change was −7.1 (95% CI = −13.1, −1.2) in the treatment group and 9.3 (95% CI = 4.5, 14.6) in controls. Both changes were significant (paired t-test t = −3.3, df = 21, p = .022 for treatment group; t = 4.5, df = 5, p = .006 for controls). Nine Internet patients were non-compliant vs. 6 office patients. Office patients improved 1.6 degrees/month or 5.5%/month; Internet patients improved .72 degrees/month or 3.3%/month.

Conclusion

These yoga poses show promise for reversing adolescent idiopathic scoliosis. Telemedicine had greater non-compliance and lower efficacy but still produced patient improvement.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7917413/

 

Movement-Based Therapies are Affective for Rehabilitation from Disease

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Movement-Based Therapies are Affective for Rehabilitation from Disease

 

By John M. de Castro, Ph.D.

 

“Tai chi is often described as “meditation in motion,” but it might well be called “medication in motion.” There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems.” – Havard Health

 

Mindful movement practices such as yoga and Tai Chi and Qigong have been used for centuries to improve the physical and mental health and well-being of practitioners. But only recently has the effects of these practices come under scientific scrutiny. This research has been accumulating. So, it makes sense to pause and examine what has been learned about the effectiveness of these practice for rehabilitation from disease.

 

In today’s Research News article “Movement-Based Therapies in Rehabilitation.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7476461/ ) Phuphanich and colleagues review and summarize the published research studies of the effects of mindful movement practices on rehabilitation from disease.

 

They report that published research has found that yoga practice reduces fatigue, sleep disturbances, depression, and anxiety and improves the immune system in cancer patients. Yoga has been found to be an effective treatment for mental health issues such as anxiety, depression, and post-traumatic stress disorder (PTSD). Yoga has been found to reduce pain levels, fear avoidance, stress, and sleep disturbance and increases self-efficacy and quality of life in chronic pain patients. Yoga has been found to improve the symptoms of traumatic brain injury, stroke, spinal cord injury, Parkinson disease, dementia, multiple sclerosis, epilepsy, and neuropathies. In addition, yoga has been found to improve systolic and diastolic blood pressures, heart rate, respiratory rate, waist circumference, waist/hip ratio, cholesterol, triglycerides, hemoglobin A1c, and insulin resistance in cardiopulmonary diseases.

 

They report that the published research has found that Tai Chi and Qigong practices reduce falls in the elderly. Tai Chi and Qigong has been found to reduce pain levels and increase quality of life in chronic pain patients. In addition, there is evidence that Tai Chi and Qigong practices improves depression, anxiety, posttraumatic stress disorder, sleep disturbance, schizophrenia, rheumatoid arthritis, spinal cord injury, traumatic brain injury, and immune disorders.

 

These are remarkable findings. The range of disorders that are positively affected by yoga, Tai Chi, and Qigong practices is breathtaking. These practices are also safe and can be widely implemented at relatively low cost and can be performed alone or in groups and at home or in a therapeutic setting. This suggests that these practices should be routinely implemented for rehabilitation from disease.

 

So,  movement-based therapies are affective for rehabilitation from disease.

 

“Being mindful through any physical activity can not only improve performance in the activity such as yoga, tennis, swimming, etc, but it can also increase flexibility, confidence in movement and generate a sense of body and mind connection that has the potential for improving your overall sense of well-being.“- Anupama Kommu

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Phuphanich, M. E., Droessler, J., Altman, L., & Eapen, B. C. (2020). Movement-Based Therapies in Rehabilitation. Physical medicine and rehabilitation clinics of North America, 31(4), 577–591. https://doi.org/10.1016/j.pmr.2020.07.002

 

Abstract

Movement therapy refers to a broad range of Eastern and Western mindful movement-based practices used to treat the mind, body, and spirit concurrently. Forms of movement practice are universal across human culture and exist in ancient history. Research demonstrates forms of movement therapy, such as dance, existed in the common ancestor shared by humans and chimpanzees, approximately 6 million years ago. Movement-based therapies innately promote health and wellness by encouraging proactive participation in one’s own health, creating community support and accountability, and so building a foundation for successful, permanent, positive change.

Key Points – Movement-based therapies

  • Decrease fear avoidance and empower individuals to take a proactive role in their own health and wellness.
  • Can benefit patients of any ability; practices are customizable to the individual’s needs and health.
  • Are safe, cost-effective, and potent adjunct treatments used to supplement (not replace) standard care.
  • Deliver patient-centered, integrative care that accounts for the physical, psychological, social, and spiritual aspects of health and illness.
  • Have diverse, evidence-based benefits, including reduction in pain, stress, and debility, and improvements in range of motion, strength, balance, coordination, cardiovascular health, physical fitness, mood, and cognition.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7476461/

 

Improve Chronic Low Back Pain with Mindfulness

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Improve Chronic Low Back Pain with Mindfulness

 

By John M. de Castro, Ph.D.

 

“meditation and cognitive behavioral therapy often work better than pain meds and other medical treatments for chronic back pain.” – Nancy Shute

 

Low Back Pain is the leading cause of disability worldwide and affects between 6% to 15% of the population. It is estimated, however, that 80% of the population will experience back pain sometime during their lives. There are varied treatments for low back pain including chiropractic care, acupuncture, biofeedback, physical therapy, cognitive behavioral therapy, massage, surgery, opiate pain killing drugs, steroid injections, and muscle relaxant drugs. These therapies are sometimes effective particularly for acute back pain. But, for chronic conditions the treatments are less effective and often require continuing treatment for years and opiate pain killers are dangerous and can lead to abuse, addiction, and fatal overdoses.

 

Obviously, there is a need for safe and effective treatments for low back pain that are low cost and don’t have troublesome side effects. Mindfulness practices are effective in treating pain and have been shown to be safe and effective in the management of low back pain. The research has been accumulating and it is useful to summarize what has been learned.

 

In today’s Research News article “A Systematic Review of Mindfulness Practices for Improving Outcomes in Chronic Low Back Pain.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7735497/ ) Smith and Langen review, and summarize the effectiveness of Mindfulness-Based Stress Reduction (MBSR) for the relief of chronic low back pain. MBSR is generally delivered as an 8-week program including training in meditation, body scan, and yoga along with group discussion and daily home practice.

 

They identified 12 published research studies. They report that the published studies found that Mindfulness-Based Stress Reduction (MBSR) significantly reduced pain severity and improved the quality of life of patients with chronic low back pain. These improvements were still present at long-term follow-up. Hence, mindfulness training appears to a safe and effective treatment for the symptoms of chronic low back pain.

 

Mindfulness-Based Stress Reduction (MBSR) is a complex of different practices. It is not known which of the components or which combination of components is necessary and sufficient to produce the pain reductions and quality of life improvement. But meditation practice by itself has been shown to reduce perceived pain and quality of life and yoga practice alone has also been shown to reduce perceived pain and quality of life. So, all of the components may be effective. It is not known, however, if their effects are additive so that the combination of practices produces greater benefits than the individual practices alone. This remains for future research to investigate.

 

So, improve chronic low back pain with mindfulness.

 

“meditation may help change the individual’s relationship to pain and other experiences, rather than focusing on changing the content of the experience itself (which, of note, may not be possible), and has the potential to uncouple the physical experience of pain from pain-related suffering.” –  Aleksandra Zgierska

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Smith, S. L., & Langen, W. H. (2020). A Systematic Review of Mindfulness Practices for Improving Outcomes in Chronic Low Back Pain. International journal of yoga, 13(3), 177–182. https://doi.org/10.4103/ijoy.IJOY_4_20

 

Abstract

Background:

Chronic pain is a serious public health problem that affects people of all ages and backgrounds. Mindfulness-based stress reduction (MBSR) techniques offer an accessible treatment modality for chronic pain patients that may complement or replace pharmacological treatment. This article reviews the literature on the efficacy of MBSR training in patients with back chronic pain syndromes for the outcomes of pain measures, quality of life (QOL), mental health, and mindfulness.

Methods:

A systemized search was conducted in September of 2018 for studies published between 2008 and 2018 on mindfulness and chronic low back pain. Out of 50 articles on mindfulness and chronic pain, 12 empirical studies were selected for the inclusion in this review.

Results:

Subjective pain scores and QOL improved for chronic pain patients after mindfulness interventions, compared to control groups, in most of the studies reviewed. Limitations of the studies reviewed included the varied pain measurement instruments, the small sample sizes, and the inability to blind participants to MBSR intervention.

Conclusions:

MBSR interventions show significant improvements in chronic pain patients for pain measures, QOL, and mental health.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7735497/

 

Reduce Spinal Degeneration in the Elderly with Tai Chi Practice

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Reduce Spinal Degeneration in the Elderly with Tai Chi Practice

 

By John M. de Castro, Ph.D.

 

“Tai Chi has been studied as a form of therapeutic exercise and has been shown to improve balance and prevent falls in the elderly.  It can also be a safe and effective way to improve leg strength, hip range of motion, and posture, and is a gentle way to improve neck, shoulder and arm range of motion and movement patterns. The integration of breathing, movement, and energy awareness aspects of this exercise form equates to a “spine-healthy” activity.” – Denver Back Pain

 

Human life is one of constant change. We revel in our increases in physical and mental capacities during development, but regret their decreases during aging. The aging process involves a systematic progressive decline in every system in the body. It is inevitable and cannot be avoided. This includes our mental abilities which decline with age including impairments in memory, attention, and problem-solving ability. A consequence of the physical decline is impaired balance. It is a particular problem as it can lead to falls. The spine also deteriorates and with age there can be degeneration of the vertebrae and discs.

 

There is some hope for age related decline, however, as there is evidence that it can be slowed. There are some indications that physical and mental exercise can reduce the rate of decline. For example, contemplative practices such as meditation, yoga, and Tai Chi or qigong have all been shown to be beneficial in slowing or delaying physical and mental decline with aging. Tai Chi is also known to improve spinal health. So, it would seem reasonable to examine the ability of Tai Chi practice to slow or prevent age related increases in the degeneration of the vertebrae and discs.

 

In today’s Research News article “.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5971519/ ), Deng and Xia recruited long-term Tai Chi practitioners between the ages of 50 to 70 years and a group of non-practitioners who were matched for gender, age, weight, height, and body mass index (BMI). All participants underwent a lumbar vertebral Magnetic Resonance Imaging (MRI). The images were evaluated by a blinded radiologist for “lumbar vertebrae with degeneration (osteoporosis, hyperosteogeny) and lumbar discs with degeneration (low signal intensity, herniation).”

 

They found that the Tai Chi practitioners had significantly fewer (27%) degenerated vertebra and significantly fewer (21%) degenerated discs than the matched control participants. The authors attributed the lower amount of degeneration to the strengthening of back muscles that is produced by Tai Chi Practice.

 

This study does not contain randomized groups with manipulated Tai Chi participation. As such, conclusions regarding causation need to be tempered. It is possible that people who have or are prone to lumbar degeneration are the people who do not engage in Tai Chi practice. Randomized Clinical Research is needed to clarify this point.

 

But, those older adults who practiced Tai Chi clearly had less lumbar degeneration. This suggests that this group will have enhanced spinal health and will experience less debilitating back pain as they age.

 

So, reduce spinal degeneration in the elderly with Tai Chi practice.

 

“Strengthening the back stabilizer muscles is very similar to tai chi training. The key is an upright posture, using abdominal breathing, and exercising the stabilizers through the pelvic floor and the transverse abdominus muscles. This is one of the major reasons why tai chi works so well for back pain.” – Kelly Rehan

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Deng, C., & Xia, W. (2017). Effect of Tai Chi Chuan on degeneration of lumbar vertebrae and lumbar discs in middle-aged and aged people: a cross-sectional study based on magnetic resonance images. The Journal of international medical research, 46(2), 578-585.

 

Short abstract

Objective

Exercise has a positive effect on physical fitness. Tai Chi Chuan is a traditional Chinese aerobic exercise. We assessed the effect of Tai Chi on the degeneration of lumbar vertebrae and lumbar discs with magnetic resonance images.

Methods

This retrospective cohort study involved 2 groups of participants: 27 Tai Chi practitioners with more than 4 years of experience with regular Tai Chi exercise and 24 sex- and age-matched participants without Tai Chi experience. The lumbar magnetic resonance images of all participants were collected. The numbers of degenerated lumbar vertebrae and lumbar discs were evaluated by the same radiologist, who was blind to the grouping.

Results

The Tai Chi practitioners had significantly fewer degenerated lumbar vertebrae (1.9) and lumbar discs (2.3) than the control group (2.6 and 2.9, respectively). The most severely affected lumbar vertebrae and discs were L5 and L4/L5, respectively.

Conclusion

Regular performance of the simplified Tai Chi 24 form could possibly retard the degeneration of lumbar vertebrae and lumbar discs in middle-aged and aged people.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5971519/