3 Tips to Avoid Lower Back Pain on The Mat

Yoga is your BFF when you need a ‘pick-me-up', to de-stress, or just feel good! It is one of the best forms of movement and is often recommended to improve back pain by increasing mobility and strength! So why is that, sometimes, it can feel like that same BFF stabbed you in the back when, the next day, you wake up with an achy lower back?

If you experienced this and are questioning if yoga is good or bad for your lower back, listen up! There are 3 main reasons why the lower back ends up paying the price of that “feel good” practice.

*If you have persistent or chronic lower back pain, please be sure that you have it checked out by your medical provider.

You Are Skipping the Warm-up (And That’s a Big NO-NO!)

Preparing the body to flow on your mat is crucial!

Not only is a proper warm-up (preparation) key to a fluid flow, but also to lubricate the joints and the spine, waking up the muscles that need to work, and gently lengthen the ones that need to stretch.

By overlooking a proper warm up, you put a sudden stress on your tissues, ligaments and vertebral discs that can result in pain the next day. Skipping this step is like waking up to the sound of a foghorn instead of gentle birdsong: harsh and not at all pleasant! So, take the time to ease in with spinal movements, gentle twists, or even a little Cat-Cow. Your lower back will thank you.

Your Backbends Are Turning into Lower Backbends

Backbends are amazing: they make you feel strong, open, and like a yoga superhero!

But here’s the deal: the parts of your spine work together as a team. The thoracic spine (that part between your shoulder blades) isn’t pulling its weight if all the action is happening in your lumbar spine (lower back).

Here’s why…

Your thoracic spine loves to slouch forward, because that’s its natural curvature. But back bending means persuading it to come out of its shell. When you don’t, the lower back takes on all the pressure, leading to that unpleasant “crunchiness.” Next time you are practicing a back bend, think “lift and lengthen” through the upper back and ribs, and let the lower back just chill. It might take practice and consistency, but you will feel the difference!

If You Feel it in The Lower Back, Let the Core Come to The Rescue!

We know that working on opening the thoracic spine can take time and effort so, in the meantime, you should aim at protecting the lower back. If you feel your lower back is shouting at you in certain poses like wheel, that’s a sign it needs backup.

So, recruit the core muscles!

Your core is not just for six-pack showoff; it’s your built-in lumbar support system.

By activating your transverse abdominis (your inner corset muscles), you limit unnecessary movement in the lower back.

It’s like applying the brakes when your car is rolling downhill, it keeps things in check. Start small: whether you’re in Tadasana (mountain pose), a back bend, or just walking to grab your coffee, lightly hug your belly button toward your spine. Your back will feel supported, and your posture will get an upgrade, too.

Curious to know more about yoga poses and how to practice them safely?
Our No Bullshit Yoga Pose Library guides you through more than 90 yoga poses step by step, with modifications for beginners and challenges for the more advanced yogis!