Fitness

7 Yoga Poses That Can Give You a Sore Back

If you're not thoughtful about the way you move, your "om" could turn into a serious "ouch." Here are 7 simple yoga exercises that can cause back pain -- and how to stay safe

by Kristin Kane

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Warrior I (Virabhadrasana I) When your body is not prepared for an arch in your back that is accentuated with force from the lunge of the warrior pose, you could experience hyperextension of the lower back, says Rothenberg. You'll likely just feel a pinch in your back, which is a good reminder that your core is not engaged, but this could also contribute to back muscle contractions that deliver nagging back aches or even a narrowing of the space between the joints in your spine, which could inflame the nerves.

Pull in and up through your abs to soften the arch in your lower back. You may feel less stretch, but you'll guarantee more stability, she says. If you want more stretch, stabilize first, and then deepen the lunge.

SEE NEXT PAGE: Camel (Ustrasana)

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Older comments

I became fascinated with the article on yoga poses; thanks for giving tips on avoiding pain with them!

by GigiSD Tuesday, April 30, 2013 at 10:32AM Report as inappropriate

doing the superman always gives me a soar back!

by Mommy_of_Ethan Thursday, January 3, 2013 at 07:05PM Report as inappropriate

very good to know

by LittleBunny Sunday, November 25, 2012 at 06:18PM Report as inappropriate

As a 15 yr gymnast and black let in martial arts people think I am unaffected by yoga. I am very hyperexstensive and blew out my back afew years ago, which makes yoga much harder for me than the average person. Most of these moves are accurate and actually make my back pain worse than any gymnastic moves I still do. I now avoid yoga since it only forced me to relax my mind these days. Great article.

by Lani702 Thursday, November 1, 2012 at 10:32PM Report as inappropriate

I thought a lot of these were supposed to be good for your back. I definitely learned something!

by Chris213 Tuesday, October 23, 2012 at 07:21PM Report as inappropriate

These are amazing tips! I'll definitely keep this in mind next time I do any yoga...

by tallredamanda Thursday, July 5, 2012 at 06:36AM Report as inappropriate

I always thought those yoga moves were meant to stretch your back. I believe that if you are doing them correctly its okay to do it. I have a bad back and these yoga moves helps it feel a lot better.

by flirtygirl214 Saturday, June 30, 2012 at 02:01PM Report as inappropriate

Wait a minute, these are all basic yoga moves. Been doing yoga for almost 20 years. My mantra is if it hurts, don't do it!

by aimela Tuesday, June 26, 2012 at 05:10PM Report as inappropriate

Good to know...thanks for the tips!

by sweettpea29 Monday, June 18, 2012 at 02:38PM Report as inappropriate

Good tips... although any activity, even sitting, can be bad for your back! If you want to do the more difficult poses, it's a good idea to have a yoga instructor examine your form closely. I just recently have been able to do bridge!

by LipglossandSpandex Friday, June 15, 2012 at 11:13PM Report as inappropriate