Can I practice yoga if I have back pain?

We all know that yoga achieves the effect of body shaping through repeated practice of some large-scale movements, so some people with bad waists will be afraid of it. I am afraid that practicing yoga will not only fail to achieve the effect of losing weight and shaping the body, but will instead increase the burden on the waist. In fact, this is not the case. Everything should be determined based on personal circumstances and done within one's capabilities. For people with back pain, doing some smaller movements is not only harmless but may also be beneficial to the waist.

1. It is not suitable to practice yoga when you have structural low back pain. To determine whether it is suitable to practice yoga when you have low back pain, you must first clarify the cause of the pain. Generally speaking, low back pain can be divided into structural low back pain and functional low back pain. Structural low back pain is mainly caused by changes in the bony structure of the lumbar spine, such as lumbar spondylolisthesis and lumbar spinal stenosis; functional low back pain is caused by degeneration of the soft tissue around the lumbar spine, such as lumbar muscle strain.

2. If the low back pain is caused by structural changes in the lumbar spine, in simple terms, if there is a problem with the lumbar joints, then yoga should not be done to avoid aggravating the condition." Patients with functional low back pain can choose to practice some yoga movements after consulting a professional doctor. Experts remind that if low back pain occurs, you should go to the hospital first to find out what type of low back pain it is, and avoid blindly exercising or using drugs on your own.

3. If you have lower back pain, you need to know the cause of the pain. Some diseases can be relieved through yoga, but some diseases cannot be treated with yoga. Therefore, when practicing yoga, you must not blindly follow the trend and compete with others. You should exercise appropriately according to your physical condition.

4. Long-term low back pain can lead to a decrease in the activity level of the lumbar muscles and muscle fattening, thereby reducing the stability of the lumbar spine. Usually, lumbar spine stability is maintained by core muscles such as the multifidus and transverse abdominal muscles, while lumbar spine activity is initiated by large muscle groups such as the erector spinae. Through core muscle training, you can effectively improve lumbar stability, prevent lumbar injuries and relieve low back pain. Some yoga poses include core muscle training methods, and we can strengthen our core muscles by practicing these movements regularly.

5. Stretch your arms in the Cobra pose, lift your upper body off the ground, and look straight ahead; hold for 1-3 minutes. If you feel bored during these three minutes, you can also twist your head to relieve neck pain. This movement is very effective in relieving low back pain. I do it often and it feels very comfortable.

6. In the shoemaker pose, place the soles of your feet together, bend your knees and relax, and move as close to the ground as possible (do not force it, or you will get hurt); 2. Place your hands on your feet and stretch your entire body in front of you. Hold for 1-3 minutes. It not only relieves the lower back, but also stretches the pelvis.