Practical Do’s and Don’ts on Your Yoga Journey
Recovering from back pain can feel overwhelming, especially when it seems like so much of what once brought comfort now causes discomfort. When I first faced my own spinal injury, I remember the fear that surfaced with each movement—wondering if I would ever find ease again. What I learned through SAAL Yoga is that recovery is a journey of patience, kindness, and listening deeply to what your body truly needs.
If back pain is part of your story right now, this guide is here to support you. These practical do’s and don’ts are rooted in years of experience and the science behind SAAL Yoga—a method designed for true healing.
Do’s
Modify with mindfulness: There is no “one size fits all” in yoga when it comes to healing. Simple modifications like placing a hand on the back of a chair in balancing poses, or using blocks to bring the ground up closer to you in a low lunge can make all the difference. Honor where your body is today, even if it means slowing down or skipping certain movements.
Prioritize alignment: Yogic alignment integrates the physical and energetic—how your muscles, bones, and breath support one another. By tuning in and adjusting mindfully, you cultivate both stability and freedom, learning how small, intentional shifts can transform not only your posture but also how you carry yourself throughout life.
Breathe deeply (mindfully): Breath is a powerful tool in managing pain and releasing tension. Use mindful breathing to invite calm into your nervous system, freeing tightness in your muscles and helping you stay present with your healing process. Let your breath remain smooth and steady; if it begins to waver, pause, reconnect with your breath, and then continue when you are ready.
Listen to your body: Pain isn’t something to push through blindly. It’s your body’s way of communicating—asking you to adjust, pause, or protect. Learning to differentiate between discomfort that signals growth and sharp pain that signals harm is key. Trust yourself in this process.
Don’ts
Don’t push through pain: Ignoring or dismissing sharp pain can lead to setbacks. If you experience sharp or persistent pain during any movement, stop and reassess. Pushing too hard before you’re ready risks prolonging recovery.
Avoid deep twists and bends early on: While these poses can feel invigorating in a healthy spine, they may cause strain during recovery. Gradually build towards these poses with modifications and expert guidance, ensuring your spine is supported first.
Don’t compare yourself to others: Recovery is deeply personal. What works for one person might not be right for another. Respect your unique timeline and celebrate the small victories along the way.
Avoid instability: Even with modifications and props, if you feel shaky or begin to lose balance, stop and reassess. Skip any pose or movement that compromises your stability. Preventing sudden shifts protects your spine and supports long-term healing.
Recovery from back pain is more than just physical—it’s an invitation to cultivate gentle awareness and compassion for yourself. With each mindful breath, each careful movement, you are nurturing not just your spine, but your spirit. SAAL Yoga is here to walk beside you, offering tools and a community that honor your healing journey.
Remember, healing isn’t linear, and it isn’t about perfection. It is about showing up for yourself with kindness, patience, and hope.