Yoga Poses

Back pain After Yoga

I have been practicing yoga for past 6 months and I had experienced lower back pain during initial days of my practice.

Well, I specifically experienced sharp intense pain in the lower back while doing the following asanas

Hastottan aasan

Bhujanga aasan

I was bit worried and asked my yoga teacher why I was experiencing such pain while doing these asaanas. He told me to calm down and not to worry as no yoga aasan can cause any harm to you until you do it improperly.

So, yes! I was doing these aasanas improperly, I was actually over stretching than required. As you can see in the above pictures, while doing these asaans the whole tension will be at the bottom of your spinal cord on the Sacroiliac joint and Coccyx (tail bone).

Sacroiliac (SI) joint pain is felt in the low back and buttocks. The SI joints are located between the iliac bones and the sacrum, connecting the spine to the hips. The two joints provide support and stability, and play a major role in absorbing impact when walking and lifting. Strong ligaments and muscles support the SI joints. There is a very small amount of motion in the joint for normal body flexibility.

Coccyx (tail bone), depending on the individual development contains three to five different bones connected by disc like ligaments. Coccyx is not one solid bone, but there is some limited movement between the bones permitted by fibrous joints and ligaments.

So, when you overstretch than the limit these joints can bear you might experience pain in the lower back. This could be one of the reasons. Try to stretch normally for few days and if you are still getting the pain, I request you to consult a doctor.

Here are few suggestions I can give, I’m not a professional yoga teacher but by following below I’m happily enjoying, doing yoga.

1. Do not set on to the mat with a goal of 50 sets of Surya Namaskaras, on the very first day after a long break of practice. Slowly increase the number daily and when you reach a comfortable state you can easily hit off any number of sets.
2. Do not over stretch or over do any aasan than required. It gives you nothing but pain.
3. Do not neglect any pain you experience while doing any aasan. If you are taking classes under any professional teacher, tell him/her immediately, about the pain . They know counter aasanaas and remedies for the pains. If the pain exceeds do consult a Doctor.
4. Do not try any new aasan without proper precautions and knowledge about it, if in case you’re practicing on your own, which I personally do not recommend. Try joining in a yoga class under any professional teacher.