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Yoga is amazing. It helps you stretch, relax, and even meditate.
But here’s the shocker…
👉 Yoga can actually make your lower back pain WORSE if you’re not careful.
Yes, you read that right.
If you’ve been doing deep, prolonged stretches thinking they’ll help relieve your pain—but instead, your lower back feels worse—you might be stretching the wrong way.
So, what’s really happening? And how do you know if yoga is helping or hurting? Let’s break it down.
Most people assume that if their lower back feels tight, they just need to stretch more.
But here’s the real reason your muscles tighten up:
🔹 Your nervous system creates tightness on purpose—to protect and stabilize weak areas.
🔹 If you force a deep stretch, you override your body’s natural defense system.
🔹 Instead of fixing the problem, you could be weakening the muscles that are trying to keep your back stable.
And the biggest culprit? The hip flexors.
Everyone blames tight hip flexors for causing lower back pain. And yes, sometimes they are the problem.
BUT…
🔹 Hip flexors aren’t always “too tight”—sometimes they’re weak and tightening up as a survival mechanism.
🔹 If your hip flexors are weak and unstable, stretching them aggressively can make your back pain worse.
🔹 You might need strengthening instead of stretching.
How to Know If You’re Making It Worse
💡 Stretch your hip flexors. Does your lower back pain feel WORSE afterward? If yes, then your muscles don’t need to be stretched—they need to be strengthened.
So, how do you know which yoga poses are actually helping—and which ones could be making things worse?
✅ 1. Focus on Gentle, Controlled Movements
Instead of holding deep, prolonged stretches, stick to movements that activate and strengthen your stabilizing muscles.
✅ 2. If Stretching Makes It Worse—Stop!
Test how your body reacts. If a pose increases your pain, your muscles are telling you something—listen to them.
✅ 3. Strengthen Instead of Just Stretching
If your lower back pain gets worse after stretching, try strengthening your hip flexors instead. This can stabilize your spine and reduce pain long-term.
🔹 Cat-Cow Pose – Gently mobilizes the spine without overstretching.
🔹 Bridge Pose – Strengthens the glutes and core for better back support.
🔹 Child’s Pose – Relieves lower back tension without forcing deep stretching.
🔹 Dead Bug Exercise (Not Yoga, But Essential) – Strengthens the hip flexors and core.
🚨 Avoid deep hip flexor stretches (like full Pigeon Pose or extended lunges) if they make your pain worse.
✅ If a stretch makes your back feel better, great—keep doing it.
❌ If a stretch makes your pain worse, STOP—it could mean you need more strength, not more flexibility.
💡 The secret isn’t just stretching—it’s knowing when to stretch and when to strengthen.
So, before you dive into another yoga session, listen to your body and adjust your approach—because the wrong stretch could be doing more harm than good.
