Yoga or Pilates might be your way to unwind, stay strong or look after your body. When your lower back has started hurting, some poses may suddenly feel uncomfortable. The good news is that you can usually keep practising, with a few adaptations while your back settles.

Why yoga and Pilates can help back pain

Research suggests both yoga and Pilates can help people with back pain, easing pain and improving how well they move day to day. They combine gentle movement, strength and breathing, which all help a sore back.

That said, some poses ask more of your back than others. While it is sore, adapting those poses can help you keep practising comfortably.

Poses to adapt for now

Some poses are more likely to bother a sore back. Here are some ideas for adapting them:

• Forward folds. Bend your knees generously, or rest your hands on blocks or your thighs, rather than folding all the way down with straight legs.
• Deep twists. Keep the twist small and gentle, or leave it out for now.
• Deep backbends, like wheel or full cobra. Try a smaller version, like a gentle sphinx resting on your forearms, or skip them.
• Boat pose and full roll-ups. Keep your knees bent and your feet on the floor, or try a half roll-down instead.
• Plough and shoulder stand. Leave these out while your back settles.

Poses that often feel good

Some poses tend to feel comfortable for a sore back and can help ease stiffness:

• Child’s pose, kneeling and sitting back towards your heels with your arms forward.
• Cat and cow, on your hands and knees, slowly rounding and gently dipping your back.
• Lying on your back with your knees bent and gently rocking them side to side.
• Bridges, lifting your hips with your knees bent.
• Lying on your back with your legs resting up a wall or on a chair.

If you would like to follow along, VIDA has short videos of bridges you can use at your own pace.

Using props

Props can make many poses more comfortable:

• Blocks bring the floor closer in standing poses and forward folds.
• A folded blanket under your hips can make seated poses easier on your back.
• A bolster or cushion under your knees can help when lying on your back.
• A strap can help you reach your feet without bending too far.

Pilates-specific tips

In Pilates, exercises that curl your trunk, like the hundred and roll-ups, can bother a sore back. Keeping your head down on the mat, your knees bent and the range small can help. Reformer exercises can often be adapted with lighter springs.

Getting up and down

Moving between lying, kneeling and standing can be the hardest part of a class with a sore back. Rolling onto your side first, then pushing up with your arms, tends to feel easier.

Talking to your teacher

If you go to a class, letting your teacher know your back is sore means they can suggest adaptations. Many teachers are happy to offer alternatives, and you can always rest in child’s pose if a sequence does not feel right.

Listening to your body

A gentle stretch or mild ache is usually fine. If a pose brings on sharp pain or makes your back feel worse afterwards, ease off or try an alternative. Check how your back feels the next morning to guide your next practice.

Shorter or gentler sessions

While your back settles, shorter or gentler sessions may feel better than long or intense ones. A slow-flow, restorative or beginner class can be a good option for a while.

Breathing

Slow breathing is a big part of both yoga and Pilates, and it can help your back muscles relax. Letting your belly and ribs soften as you breathe in, and breathing out slowly, can help your body settle into poses more comfortably.

Building back up

As your back feels easier, you can gradually bring back the poses you adapted, starting with smaller versions. Your VIDA pain check-in is a good way to keep track of how your back responds.

What to take away

• Yoga and Pilates can help back pain, with some adaptations.
• Bend your knees in forward folds and keep twists and backbends small.
• Use blocks, blankets and straps to make poses easier.
• Let your teacher know your back is sore.
• Choose gentler sessions while your back settles.

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