Is Yoga hurting my back?

Answered by Michael Lee, MA, founder of Phoenix Rising Yoga Therapy.

I just started taking a gentle yoga stretching class. After a few, I started to get lower back pain.  Ten years ago I had severe lower back pain, which was really muscle spasms, but bad enough where I was lying on my back all day for about 6 months. I am concerned that I did something during these yoga classes to bring on the pain.  I know that my back does not like to arch and the last class I took did a bunch of arching. Could this be bad for me to be doing the arching? My teacher said that it will help my back.


I understand your concern.  Many beginning yoga students do unfortunately injure themselves.  Often it comes as a result of trying to follow the teacher’s guidance and do the postures completely and fully, as well as doing all the postures that make up a class.  This may work for many students but not for all.  Each of us has a unique body and to practice yoga safely we need to attune to that unique body and respect its edges. 

For you a lot of arching—or backbending—may not be good for you but as your teacher says, if you “Do it within your limits and not too much too soon,” it may in fact be helpful.  There is a saying that “What doesn’t break me down will make me strong” and I think there is truth to it.  We must however be very aware to know the difference.  Try tuning in to your body and find a “soft” edge in all your postures for a while.  

Also limit the number of postures you do that involve arching your back and be very mindful of the first signs of stress or pain and use that as a signal for “enough.”  Practice being the “not so good” student who doesn’t do everything the teacher says but instead lets her body be her teacher.  


Michael Lee, MA is the founder of Phoenix Rising Yoga Therapy, and the author of several books including “Turn Stress Into Bliss” (Fairwinds Press).  For more information on Michael and his work visit the Phoenix Rising website.

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