5 Tips to Save Your Lower Back While Practicing Yoga

Yoga is a great way to improve your flexibility, strength, and overall health. But if you’re not careful, yoga can also lead to pain in the lower back. This blog post will explore five tips to help you save your lower back while practicing yoga. From choosing the right yoga mat to using props and modifications, these tips will help ensure you can enjoy all the benefits of yoga without putting your back at risk.

Yoga Isn’t Always Gentle On The Lower Back

Lower back pain is a common issue for many people, and specific yoga poses can exacerbate it. If you have any preexisting lower back issues, it’s essential to take care while practicing yoga and to listen to your body if something doesn’t feel right. Here are a few tips to save you from injury and keep your lower back healthy while practicing yoga:

1. Be Aware Of Your Alignment

woman stretching arms
Photo by Dane Wetton on Unsplash

You must be aware of your alignment when practicing yoga to avoid injuries. Here are some tips to help you stay safe:

– Be aware of your alignment. Make sure that your feet point in the same direction as your knees and hips and that your shoulders are over your hips.

– Keep your spine straight. This will help you maintain proper alignment and prevent injuries.

– Use props if necessary. If you cannot maintain proper alignment, use props such as yoga blocks or a strap to help you.

– Listen to your body. If something doesn’t feel right, don’t do it. This is especially important when it comes to alignments since improper alignment can lead to injury.

These tips can help prevent injuries while practicing yoga and keep your lower back safe!

2. Use Props

When practicing yoga, props are essential to support the body and prevent injury. Props can be used in various ways to support the body and allow for a deeper stretch. For example, blocks can be placed under the hands to help with alignment and support the wrists. A strap can be looped around the foot to allow flexibility in the hamstrings. A bolster can be placed under the knees for extra support in resting poses.

Using props correctly will help you to avoid injury and get the most out of your yoga practice. Be sure to listen to your body and only use props as needed. Overusing props can lead to dependency and ultimately decrease your strength and flexibility.

3. Focus On The Breath

group of people doing yoga
Photo by Erik Brolin on Unsplash

When you are inhaling, you should feel your stomach expand. As you exhale, feel your stomach return to its normal position. Continue this deep breathing for at least ten breaths. You may also want to place your hand on your stomach to ensure that you are doing the exercise correctly.

Focusing on your breath is one of the most important things you can do when practicing yoga. It helps to center yourself and clear your mind of any distractions. If you are frustrated or losing focus, take a few deep breaths and refocus on your breath.

4. Move Slowly And Mindfully

If you are new to yoga or have any injuries or conditions that specific movements might aggravate, it is essential to move slowly and mindfully through each pose. Pay attention to your body and breath, and don’t push yourself beyond your limits.

Moving too quickly can lead to injury and missing the cues that your body is giving you about what it can and can’t do if you find yourself holding your breath or straining to maintain a position, back off a little bit and see if you can breathe more easily.

In addition to moving slowly, be mindful of how you place your body in each pose. Avoid any sudden jerks or moves that could put a strain on your lower back. Be particularly careful in positions that require you to twist or bend forward, as these can put extra pressure on the spine.

5. Practice Regularly

Yoga pose
Photo by Ginny Rose Stewart on Unsplash

If you want to save your lower back while practicing yoga, one of the best things you can do is to practice regularly. By practicing yoga regularly, you will not only improve your flexibility and strength but also reduce the risk of injury. In addition, regular practice can help to increase your range of motion and improve your posture.


We hope these tips have helped you figure out how to save your lower back while practicing yoga. Always consult your doctor before beginning any new exercise routine, and listen to your body. Yoga can be a great way to improve flexibility and strength, but it’s essential to do it safely to avoid injury. Thanks for reading!

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