Lower back pain is one of the most common reasons people come to yoga or Pilates in the first place, and also one of the most common reasons they find themselves unsure whether to continue. The good news is that for most people, continuing to practise with lower back pain is not only possible but genuinely beneficial. This article looks at what tends to load the lower back in these practices and how to modify intelligently.

Why yoga and Pilates can both help and aggravate lower back pain

The same qualities that make these practices effective for the lower back, sustained positions, deep range of motion, and load through the spine, are also what can aggravate it when the back is already sore. The difference between helpful and unhelpful usually comes down to how much load is being placed on the area and whether the back has the capacity to manage it right now.

During a flare-up, the lower back is often more sensitive to sustained positions and deeper ranges of motion than usual. That does not mean those movements are harmful, but it does mean the back needs a more graduated approach temporarily rather than continuing at the same level.

Positions and movements worth modifying

Deep forward folds, whether standing or seated, place the lower back in a sustained flexed position under load. During a flare-up, reducing the depth of the fold to where it feels comfortable rather than pushing for maximum range tends to be more useful. Bending the knees generously in standing forward folds reduces the demand on the lower back considerably.

Strong backbends and deep spinal extensions can be similarly demanding when the lower back is sore. Gentler variations, such as a low cobra rather than a full upward dog, or supported bridge rather than deeper backbend work, allow you to keep extension movements in your practice at a more manageable level.

Exercises that ask for both spinal flexion and rotation at the same time, such as certain seated twists or oblique curl variations, tend to be more demanding on the lower back than either movement alone. Reducing the range or skipping these temporarily during a flare-up is a reasonable adjustment.

What tends to remain well tolerated

Supported and neutral spine positions are generally well tolerated during lower back pain and form a useful foundation for practice during a flare-up. Cat-cow in a comfortable range, gentle hip mobility work, and exercises that build trunk endurance without loading the spine heavily, such as modified planks and bird dogs, tend to support the lower back rather than aggravate it.

Breathwork and the restorative end of both practices are also well tolerated and genuinely useful during a flare-up. The nervous system regulation that comes from slower, breath-focused practice has a direct effect on how pain is experienced and is worth prioritising when the back is particularly sore.

Communicating with your teacher

If you practise in a class setting, letting your teacher know that your lower back is sore allows them to offer modifications in the moment. Most yoga and Pilates teachers are well equipped to suggest alternatives, and you do not need to push through a position that does not feel right simply because the class is moving quickly.

If you would like to try a guided exercise for the lower back, VIDA has a short video you can follow at your own pace.

A few things worth trying

• Reduce the depth of forward folds during a flare-up rather than eliminating them, and bend the knees generously.
• Choose gentler backbend variations and avoid deep spinal extension when the lower back is sore.
• Prioritise neutral spine positions, breathwork, and restorative practice during a flare-up.
• Let your teacher know when your back is sore so they can offer modifications in the moment.
• Use your VIDA pain check-in to track how your lower back responds across your practice week.

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