Back Pain After Yoga?
I recently got a great question from a student:
“Why does my lower back hurt when I do forward bends in yoga?”
It’s such an important question—because many of us come to yoga hoping it will fix our back pain.
But the truth is, some of the most common poses (not sure WHY they are so popular) actually make things worse.
In this short video I explain WHY forward bends often make back pain worse, what’s really happening in your spine on a day to day basis, and how to be a picky pants about the yoga poses you do!
Why Does My Back Hurt After Forward Bends?
Think about what you do ALL day long….
Sitting at your desk
Driving in your car
Sitting on the couch
Oh- and we ALL do those things- I curl up on my couch every night. No crime in that- but what if that is ALL we do?
All of these positions ROUND your spine forward.
And our body memorizes this posture.
Which is why we feel SO slumped after a long day— our body REMEMBERS what we did all day.
So we look for a SOLUTION- and try a yoga class or video to feel better in our back.
But.
But.
But.
If a yoga class begins with Child’s Pose or Seated Forward Fold or another deep stretch (there are about a zillion I can think of), you’re repeating the SAME slumped position that’s already straining your back.
Instead of relieving pain, deep forward bends can make things worse by AGGRAVATION the compression we came to class to reduce.
So why are there SO many deep forward bends in yoga?
I don’t know- the sequencing does not make sense to me.
I have found that sometimes things get taught and retaught because that is the “way we have always done it”.
And I think that is a ridiculous reason to do anything.
If something doesn’t work for you- even if worked before or works for some one else- change it.
That is the goal of yoga after all, to be used as a tool to feel better.
My goal here is to remind all of us that yoga is a TOOL that you can LEARN to feel better.
And the way we can best use the tools of the poses is to be a bit of a picky pants and cut out any pose that does not work for YOUR body.
For some reason deep forward folds are often labeled as “relaxing” or “introspective”, but for most of us— too many forward bends are anything BUT relaxing.
Just to review- be a scientist of YOUR practice- there are lots of ways to build a pose and to practice yoga, and our role is to discover the best way for the body we woke up in today.
What To Do Instead
If your back is cranky, deep forward bends should be minimized—because I can’t think of a SINGLE reason to do them if the goal is to feel better.
Sometimes we want to do a certain pose, that is understandable, but instead focus on the EXPERIENCE you are seeking through that pose, which is often a simple stretch or a feeling of calm.
Try focusing on these things to reduce back pain through exercise.
Strengthen your back and core for better spinal support
Choose stretches that don’t force your spine to round (we do these ALL the time in our classes!)
Practicing hip hinges so you learn to bend safely in daily life
How We Do This at The Elevate Practice
Our sequencing is designed to reduce pain and build strength and mobility.
Our entire curriculum is built with that in mind- and our classes will help you with everything else you do, whether that is hiking, running, yoga or simply staying active.
Stretching can be a tool for reducing back pain but the stretches need to work for YOU.
I’ve been teaching yoga, strength AND mobility for over 45 years, and here’s what I want you to know:
Exercise should NEVER leave you feeling worse than when you started.
If forward bends have been making your back pain flare up, you’re not doing anything wrong.
You just need a smarter, spine-safe approach.
Let’s Talk
Have questions about how to build strength and mobility through smart exercise?
Have a question about how to continue a yoga practice after age 50 and beyond?
Reach out through the chat box.
Because exercise works—when you know how to work it.
Read This Next:
The Best Way To Exercise Over Age Fifty
