Yoga untuk Nyeri Punggung Bawah Kronis: Tinjauan Naratif tentang Efek terhadap Nyeri, Fungsi, Tidur, dan Kesehatan Mental
Yoga for Chronic Low Back Pain: A Narrative Review of Effects on Pain, Function, Sleep, and Mental Health
Abstract
Yoga merupakan praktik holistik yang menggabungkan aspek fisik, pernapasan, dan mental. Berbagai penelitian menunjukkan efektivitasnya dalam menurunkan nyeri punggung bawah kronis (Chronic Low Back Pain/CLBP), meningkatkan fleksibilitas, fungsi tulang belakang, kualitas tidur, serta mendukung kesehatan mental. CLBP sendiri adalah masalah kesehatan global dengan beban disabilitas dan biaya yang tinggi. Dalam kerangka biopsikososial, yoga dipandang sebagai intervensi tambahan yang aman, komprehensif, dan mudah diakses. Karena temuan penelitian masih heterogen, diperlukan tinjauan naratif untuk mensintesis bukti dari uji klinis teracak mengenai efek yoga pada nyeri, fungsi, tidur, dan kesehatan mental pasien CLBP, termasuk mekanisme biologis dan psikososialnya. Analisis 15 studi menunjukkan yoga efektif, aman, dan multidimensional. Yoga menurunkan nyeri, meningkatkan fungsi, serta mengurangi disabilitas dan kelelahan. Dari aspek psikologis, yoga konsisten menekan depresi, kecemasan, stres, serta meningkatkan efikasi diri dan koping. Yoga juga memperbaiki kualitas tidur, sebanding bahkan melebihi terapi fisik. Secara biologis, yoga memengaruhi regulasi saraf otonom, meningkatkan beta-endorfin, menurunkan substansi P dan kortisol, serta memperbaiki mekanisme modulasi nyeri.
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