Even the best cures can cause back pain and yoga is no different. The answer is yes, even as much as yoga can help back pain, yoga can cause back pain.
How is this possible? There are several ways that yoga can cause back pain. Let’s get a few things straight first. I am a trained yoga teacher who taught yoga for several years. I practice yoga myself. On top of that, I have an anatomy, physiology and injury prevention knowledge base that 99.99% of yoga teachers do not have. Yoga can be great for you in moderation and can help you resolve stiffness and tension in your body that has troubled you over a lifetime. Yoga can also be party to debilitating back and neck injuries. I have personally witnessed people blow discs in their back while practicing. I have personally taken care of many yoga instructors and yoga students who think that even though they practice yoga five days a week, their spinal pain can be resolved with even more flexibility.
Who are the people most likely to be injured at any activity? Research shows again and again, it;s your five percent least flexible and your five percent most flexible who find themselves in the most trouble. When I was teaching, it was hard to me to understand why so many of my co-teachers had more pain than any of their students and failed to see the cause.
Here are a few ways you can avoid hurting yourself. First, if you can’t breathe there, you shouldn’t be there. If you can’t comfortably inhale and exhale in a relaxed manner you are pushing yourself too hard. The goal isn’t to push yourself until you are able to tie yourself in a knot. It’s to relax your body as well as your mind and be healthy.
Second, building strength is just as important as building flexibility. This especially applies to women. If you are doing yoga twice a week, you should be doing strength training twice a week. No exceptions.
Third–common sense needs to prevail. If you inherently know that your body can’t bend like the teacher in the demonstration pose or have a fear of a pose, listen to your brain and don’t do it.
Finally- If you do yoga on even a weekly basis and your back pain or any other injury isn’t resolving, yoga isn’t going to solve it. It’s time to hit the chiropractors office and find out why you are in pain and create a strategy to solve it.