“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote, a.btn, ao-button” } }”>
Are you going out? Check out this article about the new Outside+ app now available on iOS devices for members!
>”, “name”:in-content-cta”, “type”:link”}}”>Download the app.
Some situations in life require you to figure out how to make things work despite discomfort. Pay bills. Communicating in relationships. Sitting through endless work meetings. But cringing during yoga class because you’re experiencing lower back pain doesn’t have to be one of those situations.
Studies estimate that more than 80 percent of Americans will suffer from lower back pain at some point in life. Given this statistic, you would expect more people to look for yoga pose modifications to relieve lower back pain. Yet many yoga teachers will tell you that all they teach is that students feel uncomfortable when they see grimaces.
The last thing your yoga practice should cause is suffering. If you are experiencing lower back pain, consult your doctor and obtain permission before continuing with your yoga practice. Then try the following adjustments, which can provide relief from some of the most commonly practiced yoga poses that strain your lower back. Rest assured, most of these can be practiced subtly so that you can continue practicing with the rest of the lesson.
Start with these adjustments and then explore other ways to minimize lower back pain while exercising until you find something that suits your unique body and needs.
7 ways to practice common yoga poses if you experience lower back pain
Tadasana (mountain pose)
Why you need to adjust the pose: The traditional cue for this pose is to touch your big toes. However, that alignment puts pressure on your lower back, especially if you have inflamed muscles in that area. Spreading your feet apart creates more space in the entire pelvic area and less tension in your lower back.
How to adjust the posture: Stand with your feet at least a few inches or even hip-distance apart. Allow your weight to be distributed evenly across your feet. Relax your hands at your sides, with palms facing forward. To breathe.
Uttanasana (standing forward bend)
Why you need to adjust the pose: This forward bend puts pressure on your lower back, especially if you have tight hamstrings or if the curve of your back remains higher than your hips as you bend.
How to adjust the posture: Stand with your feet hip-distance apart or slightly wider. Hinge at your hips to fold forward and bend your knees as much as necessary to be comfortable. Relax your hands on the mat or place blocks under it. To breathe.
Utkatasana (chair pose)
Why you need to adjust the pose: Similar to Tadasana (mountain pose), the traditional sign for this standing pose is to touch your big toes. Spreading your feet apart creates more space in the entire pelvic area and therefore puts less strain on your lower back.
How to adjust the posture: Stand with your feet at least a few inches or even hip-distance apart. Allow your weight to be distributed evenly across your feet. Reach your arms past your ears, palms facing each other. Engage your abs so you don’t create a backbend. To breathe.
Bhujangasana (Cobra)
Why you need to adjust the pose: Cobra Pose, an invigorating backbend, can compress your lower back, especially if your upper back is stiff. Instead, create the same shape but in a less intense backbend by barely lifting your chest, a variation commonly known as “Baby Cobra.”
How to adjust the posture: Lie on your stomach with your feet hip-distance apart or slightly wider. Bring your hands under your shoulders. Press down through the tops of your feet, touching all your toenails to the mat, and pull your chest forward and slightly up while keeping your gaze forward and slightly down. To breathe.
Ustrasana (camel pose)
Why you need to adjust the pose: Even if you know that touching your fingers to your toes isn’t the point of the pose, it’s human nature to want to try. But this can cause a tremendous amount of compression in your lumbar region. There are a number of ways to modify Ustrasana, including bringing your hands to your hips, tucking your toes under, placing blocks outside your ankles to rest your hands, or practicing the pose against a wall so that you you can press your pelvis into it. This variation is mainly supportive.
How to adjust the posture: Kneel with your knees under your hips. Stack a few blocks between your heels. Inhale and lift your chest, exhale and continue pressing your hips forward as you lean back and reach your hands toward the top block. Continue to bring your hips forward and lift your chest. To breathe.
Janu Sirsasana (Head-to-Knee Pose)
Why you need to adjust the pose: If sitting on a blanket in Janu Sirsasana isn’t enough to relieve your lower back pain, Supta Padangusthasana (Reclining Hand to Big Toe Pose) is an ideal alternative. It is a safe and effective way to stretch the hamstrings while protecting your lower back.
How to adjust the posture: Bend one knee and place that foot flat on the mat. Then lift the opposite leg, loop a strap or towel around the ball of your foot, and reach your heel toward the ceiling. Bend your knee as much as necessary to be comfortable. To breathe.
Savasana (corpse pose)
Why you need to adjust the pose: Lying flat with your legs extended can cause an intense stretch in your hip flexors and strain the lumbar region of your back.
How to adjust the posture: Slip a pillow, rolled-up blanket, or a few blocks under your knees and let yourself go.
This article has been updated. It was originally published on June 8, 2016.