With its traditional emphasis on the integration of spine, mind and spirit, yoga provides an excellent form of back pain relief. In fact, a recent US survey revealed yoga instruction and practice to be among the most successful of all back pain treatments for people who were not incapacitated by their back pain. And those participants who were troubled by osteoarthritis, neck pain and scoliosis found it particularly effective.

The word yoga means 'unity' or 'harmony'. Yoga is a way of healing the body through exercises that combine postures, movements and breathing techniques.

To the extent that stretching and strengthening your body is helpful - and I believe this beyond a doubt - yoga instruction can be an excellent treatment for back pains. To the extent that stress contributes to back pain yoga instruction can bring significant relief.

The yoga philosophy of never forcing or straining, and of moving in a fluid, meditative manner, makes excellent sense for people with back problems. But yoga philosophy also encompasses the harmony of mind, body and spirit - a concept that is difficult for some back pain sufferers to grasp, or to take seriously. Although yoga traces its history back to the Hindu culture of India, it is not a religion.

A few of the US survey participants learned yoga entirely on their own, from books and articles. But those who were helped the most got started with professional and personalized instruction. Not all yoga teachers have the experience or the desire to work effectively with people who report a history of back problems. Some of them, however, possess advanced degrees in exercise physiology and may be especially qualified to prescribe exercise. An important determinant of success is the instructor's willingness to modify the therapy to suit your needs.

If yoga instruction is available where you live, drop by the school or studio and speak to an instructor. You may get a chance to see the instructor in action, and determine whether you feel you'll get the kind of intelligent, individual attention and back pain treatment that you were hoping to find.

Before I extol yoga any further, however, I must interject a note of caution: Many formal yoga positions are dangerous to attempt during any episode of pain. This is especially true for just-recovering back sufferers.

At least two regular yoga positions could actually cause considerable injury to your back if you tried to perform them while you were in pain, or before you had developed the necessary flexibility. One is the Cobra, which calls for you to lie on your stomach and arch your back by raising your head and chest. The other is the Plough, in which you lie on your back, then raise your straightened legs (ouch!) up and over your head, until you can touch your toes behind your head.

Here's one yoga exercise that you can perform anywhere, as it involves nothing more than deep breathing to help you relax and tone your abdominal muscles:

1. Start by taking a deep breath from your abdomen. (Put your fingers on your belly to convince yourself that it - and not just your chest - is expanding.)
2. Keep inhaling through your nose for 6 seconds.
3. Hold the air inside your lungs for 3 seconds.
4. Exhale through your mouth for 7 seconds. As you do so, let yourself go limp.
5. Repeat this series of steps a few times, alternating the deep breaths with normal breaths (in order to avoid the risk of hyperventilating).

Five minutes spent in this kind of deep, relaxed breathing can make you feel both invigorated and relaxed. Try it during your peak work hours, and judge the effect for yourself.