Although yoga is often a beneficial practice for people suffering from back pain, certain poses can exacerbate preexisting back conditions. Certain types of poses, such as forward bends and other types of inversions, require a well-developed level of flexibility. Performing these poses may cause injury or aggravate back pain if you're not limber or executing the poses incorrectly.
Benefits
Certain poses can help to alleviate back pain and stiffness by improving strength and stretching your back muscles. According to Fred Busch, director of the Miami Yogashala, in an article for the website Spine-Health, yoga can help back pain by changing your overall perception of pain, reducing stress and negative emotions, and promoting proper spinal alignment and bodily awareness. Stretching your back muscles isn't the only way yoga relieves back pain. Many poses focus on lengthening and stretching the hamstrings. Tight hamstrings can exacerbate or cause back pain. Additionally, yoga also helps to stretch tense muscles that result from the activities of daily living, such as sitting for prolonged periods of time, lifting, hunching over in front of your computer or driving.
Contraindications
Some poses should be avoided if you suffer from back pain or tight hamstrings or if you are recovering from a back injury. According to yoga instructor Julie Gudmestad in an article for "Yoga Journal," repetitive forward bends can cause strain and pressure on bulging or herniated discs and should be avoided if your hamstrings are very tight. Furthermore, if you consistently practice certain types of poses, such as abdominal strengtheners, but avoid stretching or developing your back muscles, you increase the chance of developing a muscle imbalance and risk injury. Twisting poses can result in back spasms, cramping, spinal misalignment and pain if performed improperly.
Modifications
If you have a back condition, more challenging poses or poses that require a lot of flexibility should be avoided or modified through the use of props and supports such as a yoga blocks, chairs or foam cushions. If you're unable to reach the floor, forward bends can be facilitated by using a yoga block. If your flexibility level does not allow you to perform forward bends without pain, Gudmestad recommends that you start with a modified version such as prasarita padottanasana, the wide-legged forward bend, to take some of the pressure off your lower back. Try this pose before advancing to more difficult bends such as uttasana. When performing lying poses, use a bolster or a folded blanket under your knees to ease strain on your back.
Warning
If you suffer from a back condition or are just beginning a yoga routine, consult your doctor or a physical therapist. A qualified yoga instructor can inform you about poses that are therapeutic for your condition, as well as poses you should avoid. Never perform poses that cause pain. If pain occurs, stop your practice immediately and inform your doctor.
