Barefoot, Lower Back Injuries and Smarter Yoga

Backbends and repeated vinyasas are often the LAST thing your lower back needs, especially as a deskworker...

Your doctor or physio says, “Do yoga, it’s good for you.

”They’re not wrong.

The problem? Not all yoga is taught in a way that actually supports your spine. Some classes focus more on extreme shapes than on what your nervous system and body truly need.

I love yoga deeply, but it needs an update.

Not every pose complements every body, and some movements create real wear and tear. That’s a big no for your spine, where your entire nervous system lives.

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Let’s talk about the lower back

The lower back is one of the most common places people experience pain, injury, or chronic stiffness.

Most of us already live in too much spinal extension thanks to sitting for long hours.

Your body adapts to this habitual pattern without you even noticing. (demonstrated in the picture here above) 

(This also explains why so many people struggle with inversions, and honestly, why are we doing them if the foundation isn’t there? If your body doesn’t yet have the mobility, strength, and core control, it’s smarter to skip them altogether) 

Now add a yoga class on top of that, one that pushes deep backbends, repeated vinyasas, warriors with over-arched spines and zero core.

Layer extension on top of extension…

And sooner or later, injuries show up.

3 simple ways to support your lower back

1. Go barefootChoose barefoot-style shoes and avoid heels or lifted soles, they exaggerate spinal extension.

2. Train your core in flexion (rounded back)Round your spine during core work. Think rounded planks, bird dog with a rounded back, or crawling with a rounded spine without knees touching the floor.

3. Tuck the tailboneIn every yoga pose, gently tuck your tailbone, especially if you are very flexible. Ironically, flexible hamstrings often go hand-in-hand with lower-back hyperextension and actually need more strengthening. Google - strengthen hamstrings during core if you are one of them! 

About backbending

If your spine is sensitive, skip backbends into the lower back.Let extension happen naturally in the upper spine ONLY. A block between the thighs can add stability and protection.

Your spine will thank you.