True or long-term yogis may frown upon these suggestions, but this article focuses strictly on what will benefit you orthopedically from a physical therapist’s perspective. Before applying these tips, please read this article to determine if yoga could help your back pain or make it worse.
1. Seek Full Range of Motion with Lack of Tightness, Instead of as Much Range of Motion as Possible.
When practicing yoga, your focus should be on going through range of motion with the absence of tightness. This will help keep your joints, muscles, tendons, and ligaments happy and without excessive stress.
2. “Stay Active” During Your Poses.
True or long-term yogis typically do not like this suggestion. Much of the teachings surrounding yoga is about letting go of tension and relaxing into your poses and stretches. This is great for your stress and your energy, but not great for you orthopedically. My suggestion to “stay active” during your practices opposes this thought.
When you’re in an aggressive pose, I would prefer for people to keep their muscles subtly activated to make sure your joints and ligaments still feel supported. Muscles simply need to be supportive, no aggressive tension or contraction is required.
3. Beware of Deep Lunging Poses.
If you have history of sacroiliac joint (SIJ) pain, I highly suggest you limit or eliminate deep lunging poses completely.
I request that people keep the following poses to a minimum:
- Crescent
- Pigeon
- High Lunge
- Low Lunge
- Side Angle Pose
- Half Moon
- Any Other Pose Like Poses Above
Deep lunges, such as crescent, are stressful to the pelvis and the low back.
By having your thighs in a split position close to the pelvis, you are pulling one half of the pelvis one way, while the other half of the pelvis goes the other way. This is very stressful to the joints that connect the pelvis into a stable ring (these are the sacroiliac joints).
I typically approve of Warrior I, Warrior II, and Triangle Poses as long as your legs are not in an extremely long stride.
4. Beware of Deep Squatting Poses.
Anytime you are in a deep squat (your buttocks is close to your heels) you are increasing pressure on the pelvis and the pelvic floor. Be cautious with these positions if you have a history of sacroiliac joint pain or pelvic floor dysfunction.
5. You Should Have Control of Every Degree of Flexibility You Have.
If you pursue exaggerated flexibility, working on having strength, stability, and neuromuscular control into that range is essential to keeping your body pain-free.
Conclusion
If you follow the five steps about you are one step closer to lessening your back discomfort. Want to take the next step towards becoming pain-free? Click the button below to schedule an appointment with a physical therapist and learn more ways to start living life pain-free!
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