Backbends are a powerful part of any yoga practice, helping to open the heart, increase flexibility, and energize the body. However, for many practitioners, backbends can lead to discomfort or pain in the lower back. The good news is that with the right techniques, you can enjoy backbends without straining your lumbar spine. In this post, we’ll share three essential tips to help you eliminate lower back pain when performing backbends.
Tip 1: Loosen Up the Upper Back
A common cause of lower back pain in backbends is tightness in the upper back (thoracic spine). When the upper back is stiff, the lower back tends to overcompensate, leading to strain and discomfort. To prevent this, it’s essential to loosen and warm up your upper back before going into deep backbends.
By encouraging the upper back to participate more in the backbend, you’ll relieve pressure from the lower back and create a more balanced pose.
Tip 2: Keep the Legs Strong and Active
The legs play a crucial role in backbends. When the legs are inactive, the lower back often bears too much of the stretch, causing discomfort. Engaging your legs creates stability and support, allowing the backbend to happen more evenly throughout the spine.
Why activating your legs is important:
- Creates Stability: Strong legs provide a solid foundation for the backbend, preventing the lower back from collapsing into the pose.
- Protects the Lower Back: When your legs are engaged, the pelvis stays neutral, which protects the natural curve of the lower back.
- Engage the Inner Thighs and Glutes: Squeezing the inner thighs and lightly engaging the glutes stabilizes the hips and helps keep the lower back safe.
In the video, we do prone backbends. When the legs are on the ground and behind you, they don’t feel as important. But then we sink into our back. Gently press the tops of the feet down as a start to activating your legs. Just about 2 pounds of pressure is all it takes.
Tip 3: Activate the Back Muscles
Backbends aren’t just about flexibility; they require strength too. By activating the muscles along your spine, you create support for your backbend, which prevents collapsing into the lower back.
Here’s how to engage your back muscles:
- Support the Spine: Teach yourself how to activate the musles in Locust Pose (Salabhasana). You have to engage them to left up. In poses such as Cobra Post (Bhujansana), it’s easier to let the hands do all the work, losing integrity and sinking into the back. Focus on drawing the shoulder blades together and lifting the chest before you add pressing into your hands.
- Balance Flexibility with Strength: A strong back creates a balanced backbend, where both flexibility and stability are present. This keeps the lower back protected from strain.
By engaging your back muscles, you’ll find that your backbends feel stronger, more supported, and free from pain.
Conclusion: More Techniques in the Video
By loosening your upper back, engaging your legs, and activating your back muscles, you can eliminate lower back pain and enjoy pain-free backbends. These three tips will help you build a strong, balanced backbend practice that protects your lower back while deepening your flexibility. Remember, yoga is about finding balance in every pose, and these tips will help you create a backbend that feels as good as it looks.
Enjoy!
Laura
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