3 Yoga Poses That May Worsen Low Back Pain

(Avoid These If You Have a Sensitive Spine)

Yoga is often recommended for back health — but not every pose is safe. In fact, some popular movements can actually place extra stress on your lower back, making pain worse instead of better. If you struggle with low back pain, here are 3 poses you should approach with caution, or avoid altogether.

1. Locust Pose (Salabhasana)

Why it may harm:
Although meant to strengthen the back, lifting both legs and chest simultaneously puts direct pressure on the lumbar spine. For those with weak or irritated backs, this can increase strain and cause discomfort.

 Better option: Try gentle core strengthening or supported back extensions instead.

2. Cobra Pose (Bhujangasana)

Why it may harm:
Cobra involves bending deeply through the lower spine. If you already have low back pain or stiffness, forcing the spine into extension can irritate the joints and aggravate discomfort.

 Better option: A low sphinx pose or chest-opening stretches that don’t push into the lower back.

3. Bridge Pose (Setu Bandhasana)

Why it may harm:
While often praised for glute and hip strength, the lifting action of Bridge can compress the lower back if done without strong core support. This is risky for people with lumbar pain.

 Better option: Glute bridges with careful form on a cushion, or gentle pelvic tilts.

Final Thoughts

Yoga is good especially for stiff back. Most yoga poses are safe for every body. If you have low back pain, reducing or avoiding these 3 poses may save you from more irritation. Focus instead on gentle stretches, mindful core work, and movements that lengthen without compressing your spine.

Your back deserves care — choose exercises that support, not strain, your recovery.

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