Back pain after yoga: Causes and solutions

Yoga offers many benefits such as improved flexibility, reduced anxiety and depression. It also relieves chronic pain and even lowers blood pressure. However, if performed incorrectly, yoga can also cause injury. Practicing yoga back pain is one of the most common injuries. Let's find out what to do when practicing yoga with back pain with doctor Doan Minh Thai through the article below!

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• Causes of back pain after practicing yoga
• How to overcome back pain after practicing yoga
• How to prevent back pain from occurring when practicing yoga
• When should you see a doctor?

Causes of back pain after practicing yoga

If you're a beginner in yoga, it's understandable to experience back pain at first. The lack of time for the body to adapt to the current intensity of exercise can lead to back pain. Besides, yoga postures such as stretching and bending put pressure on the joints causing pain.

Causes of back pain after practicing yoga

Back pain after yoga can also be due to an injury. The truth is, injuries can happen at any time, during any sport, or even while walking on the sidewalk. Major injuries in yoga are rare. Most major yoga injuries include back pain that develops gradually over the years due to overstretching and poor posture. Knowing what to do when doing yoga with back pain helps you prevent the injury from getting worse.

Lower back pain often occurs as a result of spinal rotation in poses such as forward bend (Uttanasana) and downward dog. Spinning causes your spine to bend excessively.

How to overcome back pain after practicing yoga

What to do when doing yoga with back pain ? Here are some ways you can try to improve your back pain:

• Cold compress: Helps reduce inflammation, relieve pain.
• Medication: Paracetamol or NSAIDs are commonly used pain relievers.
• Use a heating pad or hot bath/shower to relieve soreness for 24-48 hours.
• Rest: Back pain often occurs if you are just starting to practice yoga. Your body needs a period of rest to heal, regenerate, and adapt to exercise.

How to prevent back pain from occurring when practicing yoga

Practicing correct posture is important to avoid back pain when practicing yoga . Besides, there are a few other ways you can also apply. Some of these ways can satisfactorily answer the question of what to do when practicing yoga for back pain:

Exercise according to ability

You can easily be drawn to advanced poses. But trying too hard can lead to injuries like back pain.

Warm up before exercise

Warm-up is an important part of any physical activity, and yoga is no exception. Basic stretches (like neck rolls, shoulder rolls, and gentle turns) help prepare your body for more difficult poses later on.

Warm up before exercise

Starting from basic to advanced

Be sure to master the basic poses before trying your hand at more difficult poses. Some difficult positions such as banana tree, face down dog need time to practice.

Instead, choose beginner-friendly or all-level classes that will develop the foundation for more advanced moves. Even if you've been practicing yoga for a long time, it's always good to do it again.

Feel free to share with teachers

Get to know the teacher and be sure to share any problems with your yoga practice with them. You may need modifications in certain poses. At the beginning of the lesson, mention things like slipped discs, broken bones, tears, or joint problems with the teacher.

If you don't know how to perform or use props in a certain pose. Politely raise your hand and make eye contact with the teacher so you can get help. When the teacher passes, speak quietly so as not to interrupt the class.

Slowly come out of the poses

To avoid back pain when practicing yoga, you should get out of the poses slowly. This is especially important if you've been holding a certain pose for several minutes. Like pigeon pose (Kapotasana) or frog pose (Mandukasana). A general rule of thumb is to gradually move out of one pose as you move into another.

Using props

It's important that you don't push your body beyond what it can do in a day. Props such as blankets, blocks, straps help support the performance of movements, limiting injury.

The props help support the performance of movements, limit injuries

Stay and practice more with Savasana

Savasana should not be skipped at the end of classes. Savasana helps you relax your mind and relax your muscles. Even just 2 or 3 minutes of exercise can help.

If you get hurt, be careful

If you tweak, pull, or tear something during your yoga practice, don't be afraid to leave class early. Treat it like any other sports injury and consult your doctor if the pain persists.

Listen to your body

Really listen to your body so you can be sensitive to whatever happens to it. Even if you've done a particular pose one day, that doesn't mean your body will be able to do it the next day.

When should you see a doctor?

If you practice yoga with back pain and one of the following, you may need to see a doctor:

• Your pain does not improve after a few days.
• Numbness in limbs, difficulty moving.
• Large bruises on the surface of the skin.
• Pain not responding adequately to analgesics.
• Cracking or crunching sound when you move the injured area.
• Shortness of breath.
• Dizzy.
• Fever.

Through the above article, it has helped you answer the question of what to do when practicing yoga for back pain . You can apply the above ways to improve back pain . You should practice the correct posture and suit your ability to avoid future injuries!