If your back hurts after yoga, I want to know which positions you used and how you felt during and after class. Even a gentle or restorative class can include a bend, twist or long hold that does not suit you that day.
Start with the movement that bothered you
Was it a forward bend, a twist, holding a position, or getting up from the floor? Did pain begin during class, later that evening, or the next morning? Did it stay in your back or spread into your buttock or leg? Those details give me a better starting point than the class name alone.
A flare-up does not tell us exactly which tissue is involved or mean that bending and twisting must be avoided permanently. I assess your movement and symptom response before recommending changes.
Adjust the position and reassess
Depending on what I find, we may reduce the movement range, shorten a hold, add support, or temporarily leave out a position that consistently aggravates symptoms. I change the plan, then check how you respond.
A lumbar roll may make sitting more comfortable for some people, but comfort in one position is only part of the picture. I also want to know whether you can walk, sit and sleep more comfortably afterward.
Keep the goal practical
The aim is to return to an activity you enjoy with a plan you can manage. Tell me about delayed symptoms too. An exercise that feels fine during a session may still need adjusting if you are consistently worse later.
Persistent or worsening pain that repeatedly interrupts sleep needs medical assessment. Seek urgent care for new bladder or bowel changes, numbness around the groin, or significant new leg weakness.
I come to you for one-on-one physical therapy. Call me at 267-647-9097 if back pain is getting in the way of your activities.
Related advice
Centralization and the McKenzie Method
How I adapt a home exercise that hurts
Browse my physical therapy and movement articles
Research: Saper and colleagues (2017) studied a structured yoga program for chronic low back pain. Its findings do not mean every pose in a general class is suitable for every person. The modifications described here are part of an individual clinical assessment.
