As we continue our blog series demystifying pain and discomfort, another area where practitioners often encounter confusion between these sensations is in backbends. Sensations such as pinching, crunching, or outright pain in the lower back are common complaints, particularly when the pose is approached without sufficient awareness and preparation. In my own practice, I spent years grappling with an extremely mobile but painful lumbar spine that wanted to take over all the work of backbending. Through this personal journey, I’ve learned some valuable lessons that may help others create safe and sustainable backbends.
To create safe and sustainable backbends, it’s essential to shift the focus from pushing into the spine’s natural flexibility to actively lengthening and engaging supportive muscles. Backbends are not about collapsing into the lower back but about creating space in the front body and lengthening through the entire spine.
The Key to Sustainable Backbends
The lumbar (lower) spine is naturally the most flexible part of the spinal column. While it will inevitably move during backbends, relying solely on this region can lead to compression, discomfort, or even injury. Instead, we want to distribute the movement across the hip flexors, thoracic spine (mid-back), shoulders, and supporting muscles like the lats. The pelvic floor, deep core, and lower back muscles should also be active, especially in weight-bearing backbends. This is where exploring moola bandha can be particularly helpful.
The Importance of Strength and Engagement
Strengthening the legs and core is essential for grounding and stabilizing your practice. When these muscles are engaged, they allow the spine to extend more safely, creating an open and supported heart space. Think of your backbend as an active collaboration between various parts of the body rather than a passive push into the spinal skeletal axis.
Try experimenting with:
Ustrasana (Camel Pose): Focus on pressing the tops of the feet firmly into the ground while engaging the thighs and lengthening the front body. Tilt the pubic bone up towards the sky to lengthen the low back and notice the difference between tucking and untucking the tailbone.
Urdhva Dhanurasana (Wheel Pose): Use the strength in your legs to activate the backbend. Lengthen rather than compress the lower back as you go up by pressing the lower back to the mat before hinging into the lumbar spine. There are many schools of thought on when and how to engage the glutes here—try it for yourself and see where you feel most supported and pain-free. If you’re a beginner, using the glutes to support yourself can be helpful.
Bhujangasana (Cobra Pose): Start small, focusing on lifting through the chest and engaging the upper back while spreading the low ribs away from the pelvis to create more front body lengthening. Move away from pushing into the earth with the arms and avoid exceeding your supported flexibility.
References for Deeper Understanding
A helpful resource for further exploration of safe backbending practices is Functional Anatomy of Yoga by David Keil. This book provides accessible insights into how the body works in various yoga postures, including backbends, offering tools to practice more mindfully and effectively. For a deeper dive into moola bandha, Moola Bandha: The Master Key is a great resource.
Always Listen to Your Body
Discomfort in backbends may feel like effort, stretching, or activation, but pain—particularly in the lower back—is a signal to pause, reassess, and adjust. By listening to your body, engaging the supporting muscles, and creating space, you can grow safely and sustainably in your practice. It’s always a good idea to consult with a doctor, chiropractor, or physical therapist if you experience pain or are unsure about what’s happening in your body when deepening your backbend.
With patience, consistency, and mindful engagement, backbends can transform from a source of discomfort to an empowering expression of openness and strength. Don’t struggle through pain—talk to your teacher and find a plan of action to move forward with your practice.
I hope you found this post helpful. Drop a comment below to let me know what you’d like to demystify next in this series!