For someone with back pain interested in yoga, it's crucial to start slowly and prioritise safety.
Here are some tips:
1. Understand why you have back pain: Before beginning any new exercise regimen, including yoga, it's important for individuals with back pain to consult their healthcare provider. This ensures that any underlying health issues are addressed and specific restrictions are noted. None of us really know the cause of someone’s back pain because back pain can be caused by so many different reasons. From poor movement and posture all the way to inflammation caused by unhealthy lifestyle choices, whatever it is, it is important to understand why it is there.
If you are unsure then you can opt in for my Unfuck Your Back class which is a series of therapeutic exercises that are balance different parts of the muscles that make up the intrinsic core. When one of these muscles are out of balance, it can cause a lot of discomfort in the back.
2. Choose the Right Class: Opt for yoga classes that are specifically designed for those with back issues. Classes that focus on gentle or therapeutic yoga are usually more suitable.
Although a gentle class might be a great option, it is important you work with someone who is sensitive to your symptoms. Even gentle classes can seem like a display of enticing stretches that make us feel as though we are doing yoga. What I am saying is that even if it is a gentle pose, it light still mess with your back.
It is far more important to work with someone who is familiar with the human body and biomechanics to get poses and options that are going to actually help.
Although a lot of back pain could be caused by stress, a relaxing class could help, but that process will take long. By combining a gentle sequence with the knowledge of biomechanics and back pain, you are far more likely going to feel distressed as well as eased up in your back more than just attending a gentle yoga class.
3. Communicate with the Yoga Instructor: Before class, inform the instructor about the back pain so they can provide modifications and watch out for safety.
I appreciate your when someone informs me of their health matters. I have a little note at the front of each class where students can inform me of what’s going on today for them. This helps me create the sequence that I will deliver for my students. If you are showing up for me, I am certainly going to show up for you!
4. Focus on Feeling, Not Depth: Pay close attention to alignment and form rather than how deep into the pose one can get. This helps in avoiding strain and promotes effective muscle engagement.
By focusing on form, there’s a chance we get to ‘understand’ the pose. If we are always reaching for what we think it needs to be then we will never understand what it is meant to be, for us. There is nothing like pain to show up as a good friend to help us understand that we could do with slowing down and taking our time with exploring poses.
5. Use Props: Utilise props like blocks, straps, and cushions to maintain balance and alignment, and to modify poses as needed.
I started with a practice of yoga that banned all forms of props. It was, back then, a very macho approach to yoga and then I discovered props and my life changed completely. With the assistance of helpful yoga props, poses have become a far more enjoyable experience and I can get to move towards something (like half-moon) and relax in the pose over straining mentally or emotionally to make myself fit into something that only makes me feel more pain.
6. Listen to Your Body: It's essential to be mindful of how the body feels during and after practice. Avoid movements that cause pain or discomfort.
We can only really know this if we spend time in our body. If we are the type that spends a lot of time in our heads then when it is time to understand what our body is telling us, it could be difficult at best, inaccurate at worst.
The key to being able to listen to your body well is by spending time being in it, that might look like a consistent yoga practice, maybe even a consistent routine if that helps.
Also try to avoid mixing too many things up so that there is clarity over which technique helped. You can do this by pausing after each pose to feel into your body and get a sense of how your back pain responded,
7. Stay Consistent but Cautious: Consistency is key in yoga, but so is caution. Gradually increase intensity and duration as comfort and flexibility improve, without pushing through pain.
These steps can help make yoga a beneficial tool for managing back pain, improving flexibility, and enhancing overall well-being.
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