Yoga improves sleep, curbs pain

Yoga is not only a healthy way of meditating and maintaining overall wellness, but can also better an individual’s sleep along with limiting their dependence on medicines for back pain and sleep disturbance. A new study has highlighted that Yoga and physical therapy (PT) are effective approaches to treating the aforementioned conditions while reducing the need for medication.

The research showed significant improvements in sleep quality lasting 52 weeks after 12 weeks of yoga classes or one-on-one PT, which suggests a long-term benefit of these non-pharmacologic approaches. In addition, participants with early improvements in pain after 6 weeks of treatment were three and a half times more likely to have improvements in sleep after the full, 12-week treatment, highlighting that pain and sleep are closely related.

Sleep disturbance and insomnia are common among people with chronic low back pain (cLBP). Previous research showed that 59 per cent of people with cLBP experience poor sleep quality and 53 per cent are diagnosed with insomnia disorder. Why medicines aren’t a good option is because it can have serious side effects, and risk of opioid-related overdose and death increases with use of sleep medications.

“Identifying holistic ways to treat these conditions could help decrease the reliance on these medications as well as keep patients safer and more comfortable,” said study lead, Eric Roseen, DC, MSc, a researcher in the department of family medicine at BMC. 

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Treatment for lower back pain now in your hands

“Acupressure is similar to acupuncture, but instead of needles, the pressure is applied with a finger, thumb or device to specific points on the body,” said an associate professor of physical medicine, rehabilitation  and lead author of the study. She said that while acupressure has been previously studied and found to be beneficial in people with cancer-related or osteoarthritis pain, there are a few studies that examined acupressure in people with lower back pain.

In the study,  the research team randomly assigned 67 participants with chronic low back pain into three groups: relaxing acupressure, stimulating acupressure or usual care.

“Relaxing acupressure is thought to be effective in reducing insomnia while stimulating acupressure is thought to be effective in fatigue reduction,” she said.

Participants in the acupressure groups were trained to administer acupressure on certain points of the body, and spent between 27 and 30 minutes daily, over the course of six weeks, performing the technique.

Participants in the usual care group were asked to continue whatever treatments they were currently receiving from their care providers to manage their back pain and fatigue.

“Compared to the usual care group, we found that people who performed stimulating acupressure experienced pain and fatigue improvement and those that performed relaxing acupressure felt their pain had improved after six weeks,” she said.

“We found no differences among the groups in terms of sleep quality or disability after the six weeks,” she continued.

Murphy noted that chronic pain is difficult to manage and people with the condition tend to have additional symptoms such as fatigue, sleep disturbance, and depression.

“Better treatments are needed for chronic pain. Most treatments offered are medications, which have side effects, and in some cases, may increase the risk of abuse and addiction,” Murphy said.

She said this study highlights the benefits of a non-pharmacological treatment option that patients could perform easily on their own and see positive results.

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