Lower back pain yoga poses to avoid
I will never forget the stinging pain that pierced my lower back the first time I attempted to go further into a forward bend. I believed that yoga would help to eliminate my pain, not create it. Years of practice, research, and discussions with physical therapists helped me to realize one of the most important facts that not all yoga are created equal when it comes to lower back as a sensitive area.
You have reached the right place in case you are looking to avoid the lower back pain yoga poses. It was me who was in your position–frustrated and painful–and I would like to tell you what lessons I learned in order that you may take care of your spine and develop a sustainable pain-free practice. It is not a matter of fear but a matter of empowerment and making better decisions on the mat.
Why Certain Yoga Poses cause pain to Lower Back.
We must first conjecture the reason before we get into the particular poses. The lumbar spine or lower back is made to provide support and stability. Nevertheless, the numerous typical yoga poses to prevent lower back pain subject this sensitive part to undue compression, twisting or shearing.
In my case, I felt that the guilty parties were:
Flexion: Round the spine forward folds that may overstretch the ligaments can press on the spinal discs.
Extension: In case you cannot bend in the thoracic spine (mid-back) or to the hips, deep backbends may compress the facet joints of the lower back.
Twisting: The wrong twisting at the lower part of the spine rather than in the mid-back may put a strain on the sacroiliac(SI) joints.
It is aimed at not imposing your body into forms but hearing what your body wants (or, in my case, screams).
The Professional Offenders: The Pose I am Not Doing at All.
This is my own top ten of the yoga unfamiliar poses to evade when I am experiencing any amount of lower back discomfort.
1. Standing Forward Fold (Uttanasana)
This was my very bitter lesson. Bending my head around forcing its back to my knees gave me a cranking feeling in my lumbar spine. My hamstrings were tense and my body was attempting to locate the movement at the expense of my lower back. The Alternative I consider safer: I flex my knees in such a way that I form a potbelly: this helps keep my lower back in the natural curve. I am more intensified on extending my spine instead of bending inwards.
2. Seated Forward Bend (Paschimottanasana).
Just like the standing pose, the pose may be a disaster. Straight leg sitting and drawing yourself forward frequently causes rounding that starts with the least strong part of your body, your lower back. My Safer Alternative: I will sit on a folded blanket to bend the pelvis forward. I maintain a slight bend in the knees and have a strap at my feet to ensure a long and neutral spine.
3. Plow Pose (Halasana)
The cervical and lumbar spine experiences a lot of compressive force due to this pose. To a person with back problems, the mass of the legs will tend to press the vertebrae in a manner that is not curative at all.
My Safer Alternative: I am satisfied with mild supine twists or Happy Baby pose that does not press my back so hard.
4. Full Wheel Pose ( Urdhva Dhanursana).
Such a deep backbend as Full Wheel needs a considerable thoracic (mid-back) extension and hip remittance. In its absence, the movement is forced to come to the lumbar spine, compressing the back of the vertebrae. My Safer Alternative: I develop strength and mobility in a way that is safe by using Bridge Pose (Setu Bandha Sarvangasana), making sure that I am lifting with my glutes and hamstrings and not crunching my lower back. Exercises to Do With Great Care (And How I Reform Them).
Certain poses are not necessarily bad but must be modified with a lot of caution to be safe.
1. Cobra Pose (Bhujangasana)
An upright Cobra, in which you straighten your arms can squeeze the lower back very easily unless you are practicing properly.
My Adaptation: I do a “Low Cobra” with the elbow bends, pubic bone on the floor and head down. I concentrate on straightening my back straight forward and not with my arms when I am lifting.
2. Revolved Triangle Pose (Parivrtta Trikonasana).
This deep standing bend may be disastrous to the SI joints when not performed in a proper fashion. My Adaptation: I make a block under my bottom hand to make the motion less extensive. What has worked best to me is to start the twist with my upper back and belly not with the lower spine.
3. Boat Pose (Navasana)
This pose in my lower back was the only place that I used to feel it when my core was weak. It would be replaced by the psoas muscle, which would pull on my lumbar vertebrae.
My Modification: I flex my knees towards a half-boat. I concentrate on making my belly button smaller and higher to access the transverse abdominis to save my back.
Creating a Yoga Practice Supportive to the Back.
It is not just the half of the battle to avoid these poses. The magic began to occur in my life when I began to think about the needs of my back.
Strengthen Your Core: This serves as the girdle of your spine. My friends include such poses as Forearm Plank (when correctly performed).
Loosen Your Hips: Stiff hips compel the lower back to make up the slack. I use lunges and light hip openers in my daily routine.
Stretch Your Hamstrings: I have my bent-knee forward folds. They are easy and slow to achieve hamstring flexibility without strain.
Listen to Your Body: This is the lesson of the first rule. A sharp pain is a hard “no.” A dull ache is a “back off.” A sense of openness is a yes!
FAQs: Your Lower Back Pain and Yoga.
Q: Is my lower back pain potentially worsened by yoga?
A: Absolutely, yes. I learned this the hard way. Wrong practice can worsen or cause injuries that were there, or not. This is why it is so important to know the yoga poses to be avoided.