Yoga 101: Tips for a Healthy Lower Back

Those who have experienced back pain know all too well how inhibiting it can be. If you’re like most of us, and you’re always on the go, keeping your lower back strong and safe from injury takes work. Luckily, we know just the thing to help! 

A regular yoga practice is a great way to keep your lower back strong and pain free. With foundations of gentle stretching, proper alignment and a healthy amount of movement, our C1 classes are a great place to start strengthening your back.  Here are a few tips to keep in mind as you go through class. 

Start with a Strong Core

You can’t neglect the core muscles that help hold your body upright and keep your back in proper alignment. The quadriceps, hamstrings, gluts, abs, obliques and back muscles also play a major role in keeping your spine aligned. 

Not Flexible? Modify!

Forward bends can be challenging, especially if you have tight hamstrings. Many yogis have the tendency to round their backs to complete the bend, which places a huge amount of strain on the lower back. Focus on keeping your back straight in postures like Forward Fold, Halfway Lift (pictured right), Downward Facing Dog and Prayer Twist. If you experience any pain or discomfort, gently back out of the posture and ask your instructor for modifications.   

Core Engagement in Backbends

It’s tempting to relax your core muscles and allow your body weight to draw you into back bending postures. Doing this transfers a lot of strain into your lower spine. Instead, engage your core to lift your bodyweight upward, and enter back bending postures with control and stability.