Healthy Back Tips

I thought I would share this segment of an article in Yoga Journal. It describes the idea that seated forward folds can place great pressure on our low backs, particularly if we have tight hamstrings and find it difficult to sit up tall in seated staff pose. This is why I am constantly cueing bent or soft knees and folding from the hip rather than rounding (flexing) the spine.

"A normal lumbar spine has a mild curve forward, and in this position, weight is evenly distributed throughout each disc. During toe-touching, the lower back flexes, losing its normal curve, and more weight is put on the front of the discs. The gel-like centers get pushed backward, into the now stretching support ligaments. While this can happen during forward bending even if a person tends to have excessive lumbar curve ("swayback"), it is especially problematic if the spine has lost the normal curve and become flattened.
With repetition, or if great force is applied as in heavy lifting, the ligaments weaken and may "bulge" like a bubble in the wall of a tire. Or the ligaments may tear, allowing the gel-like inner disc to leak out, resulting in a herniated disc. The bulging or herniated disc may cause lower back pain or, if it is pressing on an adjacent nerve, pain can be referred into the hip and leg. Bulging and herniated discs may be treated conservatively, with physical therapy, exercise, and other noninvasive treatments, but a badly herniated disc is a serious medical problem which may require surgery and a lengthy recovery period."

So, if you suffer from low back issues, please avoid deep forward folds and talk with me about your back concerns. While it is true that stretching and strengthening are good for maintaining a healthy spine, if you have back concerns, you need to be especially mindful and careful so that your yoga practice is helpful to you.