Do you sometimes feel lower back pain even though you practice yoga? Here are some expert tips to help you from back care expert and triyoga teacher Anji Gopal.
Anji spent seven years running a yoga-based program in a London NHS hospital for patients with chronic lower back pain and runs Yoga for BackCare training for teachers around the world.
Spinal pain is reported to affect between 20 and 40% of adults. It is therefore likely that most of us will experience an episode in our lives. The good news is that this situation is usually short-lived and can improve.
Evidence suggests that certain types of yoga can help relieve back pain. But if you’re a regular yogi, you may notice that certain styles or classes can also make back pain worse. Here are some of the main reasons for spinal pain caused by yoga:
- Move without awareness. Too much, too fast, not paying attention, or taking a course that’s too long or too strong for where you are right now.
- Lots of repetitive movements. Too much flexion and extension in the lower back without maintaining control.
Focus on building a flexible spine, at the expense of a strong spine. Remember that we need both Sthira Sukha Asanam: “the posture is strong and comfortable”.
Anji suggested that there are several ways to avoid lower back pain caused by yoga, outlined here:
- Listen to your body. If you are tired or sick, take a relaxing class. Yoga is about kindness, not just another demand of an exhausted system.
- To slow down. If the class is too fast, don’t be embarrassed to slow down and work at your own pace. Hurts happen when we don’t pay attention to them.
- Avoid arching your lower back and do not over-emphasize extension (arch). Spend time understanding the principles behind the postures.
- Understand your body. Ask yourself: am I naturally flexible or stiff? Those who are more flexible need more reinforcement. Those who tend to be stiff stretch more.
- Remember, this is your yoga practice. Practicing Yoga Asana is not a race. The teacher may be able to do more complicated asanas – that’s great. In any yoga practice, work with your body – love moving it, have fun, breathe. And stop when you need to and rest.
- Consider trying a Yoga for BackCare class.
Anji teaches yoga classes for BackCare in triyoga centers and online. Check out their courses and our full schedule of offerings here.