Lower back problems and Yoga: a bond

In this article, we present an overview of the lower back problems and yoga bond. There is a shared idea that yoga is extremely good for lower back problems, which is correct, but there is a but. 

Like any other thing in life, a healthy relationship between lower back problems and yoga depends on how we use this tool. Unfortunately, yoga is also many times the cause of yoga problems, so it’s necessary to understand how to make the best out of it.

We’ll cover the most important Do’s and Don’ts and we’ll help you know how to make your own decisions when it comes to what to practice and how to practice.

No lower back problems and Yoga

In order to avoid the connection between the start of lower back problems and yoga, there’s one attitude you need to reinforce: Ahimsa, the non-violence. 

If you start feeling pain, if a movement doesn’t seem right to your back, don’t do it, ask for another option, or just wait for the next asana. Don’t be afraid of telling your yoga teacher you are not going to do one pose. 

Another important thing is to let the teacher know when you have reached your limit in the adjustments. Sadly, some teachers injure their students by pressuring them too hard to reach physical goals. You need to trust your teacher, but if you feel you can’t, remember to respect yourself in the first place.

These are the basic attitudes you still need to cultivate whether you have lower back problems or not.

Lower back problems and yoga: Do’s

Whether you have lower back severe problems or just tension, these are all indicated poses you can do when you focus your practice on the lower back problems and yoga.

We are going to divide it into two goals, the first you must use when you fail more pain or tension, and the second for building strength.

Relieving

These are some of the possible poses, all totally safe, that you can use on a period of inflammation or strong tension, to help to release your back and relieving the pain. 

Yoga poses to relieve lower back pain:

• Utthita Balasana
• Bitilasana/Marjaryasana
• Adho Mukha Svanasana
• Uttanasana
• Bhujanghasana (small cobra)
• Ananda Balasana
• Viparita Karani (with a bolster and on the wall)
• Suchirandrasana
• Knees to the chest with a slow rock.

Strengthening

If in inflammation periods you want most of all to relax, when it comes to lower back problems and yoga, the main goal is to strengthen the back. By developing your musculature, your spine will be protected and the episodes of pain and constraints will decrease. 

Yoga poses to strengthen your lower back:

• Marichyasana C (or other seated twisting position)
• Utkatasana
• Phalakasana (and lateral plank) 
• Parivrtta Parsvakonasana
• Shalabasana
• Setubandhasana.

Other aspects to consider

• Use a block to sit and avoid spending too much time on a sitting position that creates tension on your back;
• Bend the knees during your transitions, for example, from Urdhva Hastasana to Uttanasana.

Lower back problems and yoga: Don’ts

Besides doing any poses that bring pain to your lower back or go beyond your limits, there are aspects you always have to consider.

• Do gentle versions of backbends;
• Avoid deep backbends until you build enough strength on your back;
• Be careful your forward bends, especially Paschimottanasana;
• Explore inversions with precautions.

One common mistake is that, by fear, people with lower back problems to doing exercise or don’t make an effort to develop in a practice like yoga. The best approach is to gather two things: explore the movement, and increase health, in this case, by developing strength. Therefore, we encourage you to slowly test your limits, learn your body and recover your life!

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