Lower back pain is a common issue faced by many yoga practitioners, and while numerous studies suggest that yoga can alleviate back pain and fortify the back muscles, unfortunately, certain mistakes in yoga practice can exacerbate this condition. In some cases, yoga can actually contribute to back injuries, increasing the risk of lumbar muscle strains or exacerbating existing conditions like bulging discs or osteoarthritis.
As yoga teachers, it is crucial to be aware of these pitfalls to guide our students safely and effectively. Educating ourselves on proper alignment and safe movement patterns is essential.
For yoga practitioners, understanding these common errors can help you avoid unnecessary discomfort and ensure a healthier, more enjoyable practice.
Skipping a proper warm-up can leave the muscles cold and more susceptible to injury during more intense poses. A thorough warm-up prepares the body for movement, increases blood flow to the muscles, and enhances flexibility, reducing the risk of strains. Taking the time to gradually ease into your practice sets the foundation for a safer and more effective session. Lack of a warm up can easily lead to strains and sprains.
Failing to align the spine and pelvis can lead to misalignment and increased pressure on the lower back. An improper alignment can create undue stress on the lumbar region, leading to discomfort or injury over time. Understanding the tilt of the pelvis is crucial during yoga practice, as it influences the alignment of the entire spine. Regularly checking and adjusting alignment during poses can prevent unnecessary strain and promote a healthier back.
Did you know that most common yoga injuries happen during the transitions between the postures, not while holding it? Moving too quickly from one pose to another can raise the risk of back strains, as the smaller ligaments and muscles in the back may not be able to handle rapid transitions. I like to remind my students to be present while moving from one pose to another, and tell them to be "in control of their movements".
Not using props or modifications for poses that require support can put unnecessary strain on the lower back. Ask yourself, why do you prefer a "non-supported" practice? Could it be your ego talking, trying to prove something to yourself or someone else? For a long time, I thought using props was beneath me and believed I could achieve anything by myself without support. Thanks to yoga and the discovery of my true self, I realized the actual reason behind my behavior and changed my approach to daily practice.
It's important to mention that people who learn yoga with props get much better results and benefits than those who practice without any support. Yoga therapy emphasizes the multiple benefits of using props, supported by scientific research and medical studies. Based on this beautiful approach, I released my 8-week online program, "Lower Back Recovery: Beyond the Ordinary Yoga Experience."
Failing to strengthen the core muscles can lead to lower back pain and injury, as the core plays a crucial role in stabilizing the spine and maintaining proper alignment. A weak core can cause the lower back to compensate, leading to strain and discomfort.
However, it's important to consider individual conditions such as herniated discs, which require tailored approaches. Not all common core-strengthening exercises are suitable for students with specific issues, so adjustments may be necessary. As yoga teachers, incorporate core-strengthening exercises thoughtfully, ensuring they are safe and appropriate for all levels. For practitioners, focusing on core strength can prevent back issues and enhance overall stability, but always adapt exercises to accommodate any existing conditions.
Practicing poses that are not appropriate for individuals with lower back pain can exacerbate discomfort and lead to further injury. It’s essential to avoid poses that place excessive strain on the lower back or require movements that could aggravate existing conditions:
⛔ Deep back bending postures, like a Camel/Ustrasana or Wheel/Urdhva Dhanurasana poses.
⛔ Boat/Navasana pose without arm/props support (unless you're REALLY sure how to do it and know how to engage the entire body while practicing this pose).
⛔ Postures where you need to round your lower back. (Cat/Cow sequence might or might not work for you, this is very individual specific and you need to see if it works for you, I’ve seen different cases and scenarios).
⛔ Deep Forward folds with straight legs, both standing and sitting.
⛔ Deep twists, both standing and sitting.
⛔ Jumping from one asana to another.
Deep or rapid twists can put undue pressure on the spine and surrounding muscles, increasing the risk of injury. It's important to approach twists with caution, gradually easing into the depth of the twist and maintaining proper alignment. Sudden or forceful twisting movements can exacerbate lower back pain or strain.
Additionally, certain health conditions, such as herniated discs or sciatica, may not allow for twists, particularly closed yoga twists, and should be avoided to prevent further discomfort or injury.
Focusing on rounding the back excessively during poses, rather than prioritizing folding and lengthening, can increase pressure on the lower back. When the spine is rounded, it compresses the discs and strains the muscles, potentially leading to pain or injury. Maintaining spinal integrity involves balancing folding with lengthening to distribute weight evenly and reduce back discomfort.
A helpful modification to avoid deep rounding is to keep the knees bent, which supports lengthening and prevents excessive rounding of the spine. This approach allows you to maintain proper alignment while safeguarding the lower back.
Pushing through poses despite personal limitations can lead to increased risk of injury, especially in the lower back. It's essential to listen to your body and recognize when a pose or movement is beyond your current capability. Ignoring these signals can exacerbate existing conditions or create new issues.
Adapting poses to fit your or your student's individual needs and limitations ensures a safer practice and helps to prevent overexertion. Embracing modifications and respecting your or your student's body’s boundaries promotes long-term health and progress in a yoga journey.
✅ Join my Online Individual Yoga and Yoga Therapy Live Sessions for a personalized recovery plan and to elevate your practice to the next level.
✅ Check 8-week Online Program: Lower Back Recovery. Beyond the Ordinary Yoga Experience. Unlike traditional yoga classes, this Yoga Therapy specialized program offers a comprehensive approach to healing and pain management.
✅ Access FREE 5-Day Lower Back Pain and Sciatica Relief Program: 7-Minute Daily Sessions for quick relief.
✅ Practice with me on my YouTube Channel.
✅ Find me on Instagram, I'd love to chat with you!
Stay Blessed! Stay Inspired!
Namaste!
Sviatlana Y.
