Why does my lower back hurt when I am in Ustrasana (Camel pose)?
That feeling in your lower back is most likely compression of the facet joints. It is something that you want to avoid. Backbends should never hurt in your lower back.
There are quite a few reasons why this might be happening:
REASON 1: It could be that your hip flexor muscles are too short and tight and preventing the pelvis from tilting backwards (especially the tensor fascia latae and the rectus femoris). These two muscles cross the hip and the knee and attach to the front of the pelvis. So if they are tight they will not allow you to extend your hip joint and bend the knee at the same time (which is exactly what Ustrasana does).
The tensor fascia latae and rectus femoris attach to the front of the pelvis. If they are tight they will pull the top of the pelvis forward.
If your hip flexors are short/tight you need to do lunges. There are 2 main types of lunges: ones where the back knee is straight (eg. Virabhadrasana 1 and 2 on the back leg) and ones where the back knee is bent (eg. Anjaneyasana). To be able to be comfortable in back bends you need to practice both types.
Virabhadrasana 1
Anjaneyasana variation
REASON 2: You may not be engaging your lower abdominal muscles before moving into the posture. Try consciously exhaling your lower abdomen back towards your spine before you move into Ustrasana and then keeping it pulled back throughout the whole posture.
REASON 3: Another possible reason is that you are not thinking of your pelvis tilting backwards. You should make a conscious effort to tilt the pelvis backwards. Then the lumbar spine will be actually arching less and there will be less compression. Some people have long enough hip flexors to do this but they have not been taught to move the pelvis.
Lift the pubis and tilt the pelvis backwards to avoid lumbar joint compression in Ustrasana.
REASON 4: It could be due to technique. Many teachers tell you to press your thighs forward. There are variations where students are asked to press into the wall. This forward movement actually increases the compression of the lumbar spine. I tell my students the opposite. Lean your thighs slightly backward until you feel the quadriceps engage and from there actively tilt the pelvis and arch the spine. If you practice like this you will feel your thighs working and no compression in the lumbar spine.
REASON 5: If it was none of the other reasons (which are all relating to the lower part of the posture) the compression could be caused by how you are moving your upper body. Try to keep a sense of connection between your front lower ribs and the front of your pelvis rather than lifting the front ribs upward.
written by Jean Campbell
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