Friday Practical Pointers: Who Should Avoid Backbends?

by Baxter

Star Rosser, Age 52

Before I make recommendations on who should avoid or be cautious with back-bending the spine, I’d like to briefly discuss “spinal extension.” Spinal extension is the movement required for essential active backbends such as Cobra and Sphinx poses (Bhujangasana), Locust pose (Salabasana), Bridge pose (Setubandha Sarvangasana) and Warrior 1 pose (Virabradrasana 1), as well as all supported backbends. The areas of your spine that have the greatest ability to “extend” (go into a backbend) are, in descending order, the neck (cervical spine), the lower back (lumbar spine) and the rib cage spine area (thoracic spine).

Who should avoid back bending poses? Those with:

• Lumbar facet arthritis.
• Lumbar spondylolisthesis, a condition where the vertebrae bone above slides forward of the one below.
• Chronic low back pain that worsens with backbends.
• Anxiety that worsens with backbends.
• Cervical arthritis (if you need to avoid taking your neck and head back)
• Vertigo that is sensitive to extension of the neck
• Osteoporosis. Avoid extreme backbends. 
• Wedge fractures. Avoid all backbends, even shallow ones.
• Abdominal hernias or diastasis recti (abdominal wall separation). 
• Untreated hypertension (high blood pressure). Avoid longer holds of active backbends. Supported backbends (such as Bridge pose on a block) or restorative backbends are fine.

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