"As a yoga teacher, I've learned that many students think backbends will help lower back discomfort. Although backbends in yoga can help counteract the effects of prolonged sitting or poor posture-both major contributors to lower back injuries-these postures aren't always ideal when you need relief. Pushing your body into Cobra or Wheel Pose can place undue pressure and intensify, rather than ease, strain on the lower back."
"Although backbends can be therapeutic in other contexts, you can nurture a tense lower back in a safer, more sustainable way. Instead of forcing yourself into intense stretches, try gentler poses that help decompress the vertebrae and alleviate muscle tightness. These postures also engage the core, glutes, and hamstrings to stabilize the lumbar spine and lighten the load on the lower back."
Lower back pain is common and can present as dull aches, sharp pinches, or tingling sensations. Many people assume backbends will relieve lumbar discomfort, but backbends exaggerate the natural lordosis and can compress vertebrae and strain surrounding muscles. Those with sciatica, herniated discs, or tightness from sitting are especially vulnerable. Gentler yoga poses that decompress the spine, engage the core, glutes, and hamstrings, and emphasize slow, deep breathing can relieve tension and stabilize the lumbar spine. Props like bolsters, blankets, and blocks can make stretches more accessible and protective.
Read at Yoga Journal
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