Experiencing lower back pain after practicing yoga is a common phenomenon. Many people have encountered this issue after practicing yoga. Generally, the pain will naturally ease after a period of time. So, why does practicing yoga cause lower back pain?
Excessive practice frequency
Some people who are new to yoga show great interest in it and therefore frequently practice, some even practice every day. Excessive practice can lead to muscle strain in the lower back. Therefore, it is best to gradually increase the frequency of yoga practice.
Excessive stretching
Stretching is a great warm-up activity. Moderate stretching can promote blood circulation. However, yoga is different from stretching. Although yoga includes many stretching movements, excessive stretching during practice can loosen the ligaments in the body, leading to lower back pain.
Insufficient core abdominal muscle strength
When practicing yoga backbends, if the core abdominal muscles are not strong enough, the lumbar spine will have to bear most of the body weight. For example, when practicing the Sun Salutation, the abdominal muscles play a crucial role. If the abdominal muscles are weak, it may cause lower back pain.
Tightness in the gluteal muscles
During yoga backbends, the muscles become tight, especially the gluteal muscles. This can create pressure on the lumbar spine, leading to a feeling of lower back pain over time. This is mainly caused by the contraction of the gluteus maximus muscle, which externally rotates the thigh bone and compresses the sacrum and coccyx, thereby exerting pressure on the lumbar spine and causing pain.
Lack of attention to lumbar spine extension in backbends
Yoga backbends are primarily performed by the spine, with 70% of the backbending occurring in the lumbar spine. If the extension of the lumbar spine is not paid attention to, it can easily create pressure and cause lower back pain.
