Workouts/yoga for lower back pain?

Booster2442

Active member
Hero from Georgia
Pronouns: They/Them
Posts: 34
"10/60 Heros Journey"
I realized, mostly while doing yoga, I have a lot of lower back issues. It makes it kinda hard to sleep and or lay on the ground completely flat. I know its from weight, big stomachs can be a lot of pressure on the spine. Just wondering if yall had any favored workouts that could help stretch it out or maybe some yoga videos that focus on back pain in particular. (Bonus if I could try to do some during my office job)
 

Heniek

Well-known member
Paladin Posts: 160
"A loving heart is the truest wisdom."
I got a severe sacrum area issue I think from keeping up with some younger Yoga teachers, so it could be the Yoga your doing esp if it's bending backwards like "wild thing". Some problems are from posture, how is it when you walk? Forget the Yoga for now, and sitting isn't good. Focus on other exercise and just because a video sez do this or that, it could make thing worse. Do you do any strength training with weights?
 

Laura Rainbow Dragon

Well-known member
Bard from Canada
Posts: 219
"Striving to be the change."
I recommend the following:







IMPORTANT: Please be gentle in the forward folds. Unless you have super flexible hamstrings, please keep some bend in your knees. Gentle forward folds are great for stretching out the lower back. Straining in a forward fold position can do pretty serious damage.

I second @Heniek 's concerns re: yoga and backbending. If you are noticing the problem most during your yoga practice--especially if you experience discomfort during or after backbends, ease off on your backbending practice. Try bridge pose instead of wheel, low cobra instead of up-dog, and for locust lift only your legs or only your upper body, not both at once. Also, try to keep your hips neutral during backbends. Externally rotating the hips (allowing your knees to splay out) may help you to get a bigger bend--but this comes at the expense of overactivating muscles you don't want to be doing all of the work in backbends, turning off the muscles you do want to be using, and potentially causing unhealthy compression in your lower back. This article is a bit lengthy, but it has some good info in it re: backbends that looks to be solid to me. (It's written by a yoga teacher and physiotherapist.)

DISCLAIMER: I am a certified yoga teacher. I am NOT a medical professional. If your back pain worsens or continues long-term, or if you've been diagnosed with spondylolisthesis, spinal stenosis, osteoporosis, or any other pathology affecting your spine, or if you have concerns you may suffer from any of the above, please seek out professional medical advice before continuing with any backbending, forward bending, or spinal twisting practice. Yoga is a healthy practice for most people, but pretty much every pose comes with cautions and contraindications. If you're in pain, that's a sign something is wrong.
 

Booster2442

Active member
Hero from Georgia
Pronouns: They/Them
Posts: 34
"10/60 Heros Journey"
I recommend the following:







IMPORTANT: Please be gentle in the forward folds. Unless you have super flexible hamstrings, please keep some bend in your knees. Gentle forward folds are great for stretching out the lower back. Straining in a forward fold position can do pretty serious damage.

I second @Heniek 's concerns re: yoga and backbending. If you are noticing the problem most during your yoga practice--especially if you experience discomfort during or after backbends, ease off on your backbending practice. Try bridge pose instead of wheel, low cobra instead of up-dog, and for locust lift only your legs or only your upper body, not both at once. Also, try to keep your hips neutral during backbends. Externally rotating the hips (allowing your knees to splay out) may help you to get a bigger bend--but this comes at the expense of overactivating muscles you don't want to be doing all of the work in backbends, turning off the muscles you do want to be using, and potentially causing unhealthy compression in your lower back. This article is a bit lengthy, but it has some good info in it re: backbends that looks to be solid to me. (It's written by a yoga teacher and physiotherapist.)

DISCLAIMER: I am a certified yoga teacher. I am NOT a medical professional. If your back pain worsens or continues long-term, or if you've been diagnosed with spondylolisthesis, spinal stenosis, osteoporosis, or any other pathology affecting your spine, or if you have concerns you may suffer from any of the above, please seek out professional medical advice before continuing with any backbending, forward bending, or spinal twisting practice. Yoga is a healthy practice for most people, but pretty much every pose comes with cautions and contraindications. If you're in pain, that's a sign something is wrong.
Thank you! and thank you @Heniek
Im not doing any back bends or anything extreme that makes the back hurt, it just naturally hurts from doing something as simple as laying flat on the ground like corpse pose. My back hurts less when i walk since I started yoga im just trying to find some exercises that will help reduce the pain some more! Nothing fancy, just treating my body like its 100 years old lol.
 

Heniek

Well-known member
Paladin Posts: 160
"A loving heart is the truest wisdom."
I woke up one Saturday morning with a nerve pinch on my left thinking sciatica, went for our usual walk uptown and seemed fine. By evening seemed like my sacroiliac joint area was feeling not good and got severe inflammation there, had the chills as well. Never had anything like this but several weeks earlier did get covid and thought maybe it was a post covid inflammation. My covid seemed mild, flu like the first day then two days of runny nose then 3 days of body rash and bumps.

My training was regular advanced Yoga three times a week and heavy weights in the gym four times. I read that as we age we lose flexibility in the sacroiliac joint and maybe I was a bit gung ho, haha! I'll be 70 in November. I know for me no normal street walking, slow is ok and not too far, no back bends or push-ups or planks, and none of the Yoga exercises for back pain, I tried them and bad idea for me. Also not much twisting about, the worse was on the mat with arms out knees up and twist to one side, the left not bad but knees to the right was really restrictive and painful.

I read it can take 8 weeks for sacroiliac joint to heal and it's been that now and well on the mend. Unlike sciatica the leg pain was more towards the front of the thighs. Odd it all started with a little nerve pinch on my left but move over and my right gave me most joint pain. Now it just a tiny bit if I step foreward with my right leg and it hit the street ground, sleeping on my side has made great improvement since I always slept on me tummy.
 
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