You are doing Yoga all wrong!

Our friends from Our Yoga Mind showing us what is possible

You have back pain and you’re doing yoga, like everyone tells you to. However, it doesn’t help and you are a afraid of doing some more damage. What now?

Here are 5 Ways against Low Back Pain while doing yoga

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1. strengthen your core

   A strong core helps to support your lower back and reduce pain. Try incorporating core-strengthening poses into your yoga practice, such as plank, boat pose, and bird dog.

2. Be mindful of your alignment

   It's important to maintain proper alignment in all yoga poses, but especially in poses that put stress on the lower back. For example, in forward bends, keep your back long and avoid rounding your shoulders. In backbends, tuck your tailbone under and engage your core muscles.

3. Modify poses as needed

   If you're experiencing low back pain, don't be afraid to modify poses to make them more comfortable. For example, in Child's Pose, you can place a block under your forehead or sit on your heels. In Downward-Facing Dog, you can bend your knees or place your hands on blocks.

4. Listen to your body

   If you feel any pain during a pose, come out of it immediately. Don't push yourself too hard.

5. Take breaks

   If you need to take a break during your yoga practice, don't be afraid to do so. You can always come back to the pose later.

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some specific yoga poses for low back pain

• Cat-Cow Pose: This pose helps to warm up the spine and improve flexibility. Start on your hands and knees with your back flat. On an inhale, arch your back and look up. On an exhale, round your back and tuck your chin to your chest. Continue alternating between these two poses for 10-15 breaths.

• Child's Pose: This pose helps to lengthen the spine and relieve tension in the lower back. Kneel on the floor with your knees hip-width apart and your toes touching. Sit back on your heels and fold forward, resting your forehead on the floor. Extend your arms out in front of you with your palms down. Hold for 10-15 breaths.

• Bridge Pose: This pose helps to strengthen the core and hamstrings. Lie on your back with your knees bent and your feet flat on the floor. Engage your core muscles and lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold for 10-15 breaths.

• Knees to Chest Pose: This pose helps to stretch the hamstrings and lower back. Lie on your back with your knees bent and your feet flat on the floor. Bring your knees to your chest and hold them there with your hands. Gently pull your knees towards your chest until you feel a stretch in your hamstrings and lower back. Hold for 10-15 breaths.

• Reclined Twist Pose: This pose helps to release tension in the lower back and hips. Lie on your back with your knees bent and your feet flat on the floor. Gently drop your knees to the right side of your body, resting them on the floor. Keep your left hip grounded and your spine long. Turn your head to the left and gaze over your shoulder. Hold for 10-15 breaths, then repeat on the other side.

If you have any concerns about practicing yoga with low back pain, be sure to talk to your doctor or a physical therapist. They can help you develop a safe and effective yoga practice that meets your individual needs.

Emma loves doing yoga with us