Many people have lower back pain, and it is chronic for them. That’s because they engage in actions that make it worse. For example, in yoga, many people bend forward to try to ‘stretch’ the lower back or to ‘get’ to the spot through a stretch. This is not a good idea.

First of all, to clarify, the type of lower back pain I am specifically referring to, is the sacra-iliac joint section where the sacrum meets the ileum.

I am also referring to back pain caused by herniated discs on the bottom lumbar vertebrae. If it is sacra-iliac, sometimes you can feel it more on one side or the other. It is always a deep kind of sensation. If you want to have a pain-free existence, you have to earn it. Practice exercises every day.

Also, it is necessary to understand that yoga practice can either help or intensify a lower back pain situation. The wrong yoga poses can do additional damage to the condition.

Many inexperienced teachers don’t understand how to treat lower back pain. So, if you go to a yoga class, try to apply the next principles consciously and without any exceptions.

The hamstrings are attached to the pelvis in the seated bones, affecting the ability of the pelvis to lean forward during asanas. So, if the hamstrings are tight, they will limit the pelvic tilt and, there will be elevated stress on the sacroiliac joint or herniated lumbar discs.

It’s a tug of war between the hamstrings and the sacroiliac joint, but the hamstrings are stronger so they will win. With that understanding, it will now make sense to do the following guidelines to keep the lower back safe while doing yoga classes.

Actions to perform every day:

Exercise #1: Downward Facing Dog with knees slightly bent. Begin with your hands and knees on the mat. Then tuck the toes and lift the knees off the ground, keeping them bent. It is easier for the yogi to practice this posture, without rounding the back and bending the knees in the pose.

Exercise #2: Lie on your back and tie a strap around the base of your big toe. Pull-on your straight leg. One leg at a time, switching sides every three breaths. Repeat these for 15 minutes, back and forth.

Actions to Avoid:

• Avoid twisting if you have herniated disc history unless you are confident in what you are doing.

• Do not pull. Pulling is a way to damage discs and tear muscles in those who are stiff.

• Most importantly, avoid all forward bending that keeps the legs straight and together at the same time, since it can cause damage.

We all deserve a FREE pain existence. By following these simple principles, you will have a significant chance of eliminating the strain on your lower back.

For more resources on low back pain, check Fred Busch’s Lower Back Bible.