Before you start experimenting with upward dog or any of the above poses, please understand something very important:
NOT ALL BACK PAIN IS CAUSED BY THE SAME PROBLEM!
That seems fairly obvious, doesn’t it? But it bears mentioning because some of the poses above may actually aggravate a back problem (like the one I have) and cause more discomfort. While I am a big proponent of yoga, as a successful personal trainer for 15 years with an emphasis in managing pain and correcting faulty movement patterns, I know many people, myself included, who have walked out of a yoga class injured. Now this post would have you doing it yourself without ANY proper guidance. So here’s one way to know what you should or shouldn’t do:
Look at your posture sideways in the mirror. Does your low back seem to have a very pronounce lordotic curve like this:
Or does your low back appear flat, like this:
If you have the pronounced curve, that you should NOT perform upward dog at all. The pigeon pose is fine, but you should fold upper body forward over your leg, forehead to ground. Cat/Cow, not necessary at all. You are fine doing the others!
If you have a tucked under pelvis and flat low back like the bottom photo, you may also be suffering from disc herniation. Rolling FORWARD actually places more pressure on your spine. You should do the opposite: Your back needs more of an arch and strengthening in the erector spinae muscles, so DO the cat/cow, the upward dog, and the pigeon upright. When you do Child’s pose, try to maintain an arch in the low back by sticking your butt high in the air and fit your upper body in between your knees. YOUR hips are super tight, and so are your inner thighs. I guarantee it.
Above ALL else, listen to your body! If something hurts, DON’T DO IT!
The Best Yoga Poses You Can Do in 8 Minutes To Relieve Back Pain
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