Ease on Back

Make sure your yoga practice is helping, not hurting, your back.

By Julie Gudmestad

These gentle poses will help you progress toward forward bends. If, however, you have a history of lower back pain, known disc damage, or a recent lower back injury, it may not be safe to begin forward bends even after working with these preparations for some time. Check with your physician or other health care provider before starting. Remember, sitting forward bends put the spine into flexion, reversing the normal curve, and some lower backs will not tolerate that position without pain or strain.

Additionally, you may want to take instruction in forward bends from a teacher experienced in working with back problems who can give you expert guidance and feedback.

When you are ready to start, I suggest you begin with standing forward bends. The transition from neutral-spine Prasarita Padottanasana (Widespread Forward Bend) to the version with the head hanging down towards the floor (or on the floor) is a good trial. Next try Uttanasana (Standing Forward Bend). In both of these poses, gravity helps to take the weight of the upper body off the lower back, decompressing the discs.

If you have passed the 90-degree test and can practice these hanging forward bends without back pain, you may be ready to begin practicing sitting forward bends safely and reap their restorative benefits of introspection, relaxation, and flexibility.

Julie Gudmestad is a licensed physical therapist and certified Iyengar Yoga teacher. She runs a private physical therapy practice and yoga studio in Portland, Oregon, where she combines her Western medical knowledge with the healing powers of yoga.

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