When we extend our lumbar spines (as we do in backbends) the facet joints of the spine move closer together. If we do not have proper muscular support for this action we can often overly compress and irritate the facet joints. This leads to discomfort in the lower back whenever we arch it.

This type of compression is very common in yoga, dancing and gymnastics (as a result of lots of arching movements).

Many yoga practitioners will notice this “crunchy” feeling in Urdhva mukha Svanasana (Upward facing dog pose) or Ustrasana (Camel pose).

In the first stages it will only be felt while doing the backbends, but if you continue to practice and tolerate the discomfort it can become so sore that you will feel it all the time, regardless of which position you are in. Ignoring this discomfort or pain can eventually damage the facet joints and lead to more permanent changes - which is something you definitely want to avoid.

WHAT TO DO?
If you are feeling this discomfort in the lower back when practising backbends, the first thing you need to do is stop doing any poses that hurt.

From there, you need to teach yourself how to make sure you are using your lower abdominal muscles whenever you do a backbend. One way to approach this is to gently draw your lower abdominal muscles back towards your spine as you exhale, and then move into the posture. Keep them pulled back entering the pose, during and exiting the pose. For some people this may be enough to prevent the pain. Start with some easier backbends such as Shalabhasana and Dhanurasana. Only go as far into the posture as you can maintain the abdominal support and make sure it doesn’t hurt at all.

MUSCULAR IMBALANCES
Having tight hip flexors, weak lower abdominals and weak gluteals is a common cause for this compression.

If you want to feel comfortable in backbends it is important that you:
1. strengthen your lower abs
2. lengthen your hip flexors
3. strengthen your gluteal muscles

The reason we need long hip flexors is so the pelvis is not restricted and can tilt backwards. Lunges are perfect for this.

The reason we need strong lower abdominals and glutes is they are the muscles that do the action of tilting the pelvis backwards or lifting the leg backwards (in many backbend poses).

IN CONCLUSION
In my experience from travelling to various places, I have met many yoga practitioners who have this type of injury. It is a very common repetitive injury in yoga. People tend to tolerate discomfort or pain in postures which I don’t recommend - it can lead to long term injuries. Backbends shouldn’t hurt, and more than this, they can feel great. As long as we start with the basics, know our muscular imbalances and progress safely we should be able avoid this compression and enjoy the benefits of backbends.

written by Jean Campbell

Interested in learning more about how anatomy relates to yoga practice?
Have a look at my Online Dynamic Yoga Anatomy Course.

What is Lumbar Facet Joint Compression?