You love your yoga practice. The peaceful breathing, the satisfying stretch, the calm mind when you're done. But lately, you've noticed something isn't right. Maybe it's that nagging pain in your lower back after class. Or the weird clicking in your shoulder during downward dog. Or the wrist discomfort that just won't go away.
Here's the surprising truth: your yoga practice might actually be causing your pain, not fixing it.
The Flexibility Trap
Many yoga enthusiasts fall into what we call "the flexibility trap." You work hard to touch your toes, master that deep twist, or finally get into full splits. But here's what's happening behind the scenes:
Your body needs balance. Just like a house needs both doors AND walls, your body needs both flexibility AND stability. When you focus only on stretching without building strength, you're creating a wobbly foundation.
Think about a rubber band. If you keep stretching it without anything solid to hold it in place, what happens? It gets loose and floppy. Your joints can do the same thing!
The Science, Made Simple
When you stretch a muscle without also strengthening it, you're telling your body: "I need more range of motion here!" Your body listens and creates that extra movement. But without the strength to control that new range, you're basically driving a car with loose steering.
Here's what can happen:
Hypermobility - joints that move too much
Ligament stress - the "cables" that hold your joints together get overworked
Muscle imbalances - some muscles work too hard while others get lazy
Joint compression - bones press together in ways they shouldn't
Common Trouble Spots for Yogis
1. Lower Back Pain
That "juicy" forward fold feels amazing, but if you're all flexibility and no core strength, your lower back takes the strain. Over time, this can lead to disc problems and chronic pain.
2. Shoulder Issues
Downward dog, chaturanga, and arm balances require serious shoulder stability. Without it, your shoulder joint gets sloppy, leading to impingement, rotator cuff problems, and that annoying clicking sound.
3. Wrist Pain
Your wrists weren't designed to carry your body weight at extreme angles. Without proper forearm and hand strength, your delicate wrist joints suffer.
4. Knee Troubles
Those deep twists and warrior poses can put unusual pressure on your knees if your hips and ankles aren't strong enough to support proper alignment.
The Solution: Adding Stability to Your Flexibility
The good news? You don't have to give up yoga! You just need to balance your practice. Here's how:
Step 1: Build Your Core Foundation
Your core isn't just your abs - it's the entire cylinder of muscles around your middle. Try adding these to your routine:
Plank holds (with proper form!)
Bird-dog exercises
Gentle bridges
Step 2: Strengthen Around Your Flexible Spots
If you're super flexible in a certain area, that's exactly where you need strength. For example:
Flexible hamstrings? Add hamstring curls or bridges
Bendy back? Focus on abdominal bracing
Loose shoulders? Try wall pushups or gentle rows
Step 3: Focus on Alignment Before Depth
A perfectly aligned half-fold is better for your body than a sloppy full fold. Always prioritize proper position over how deep you can go.
How We Can Help
At Balanced Chiropractic + Wellness, we see many yoga enthusiasts who love their practice but are dealing with nagging pain. Our approach is different:
We look for the root cause of your pain, not just the symptoms
We help you understand the difference between healthy mobility and harmful hypermobility
We create simple, practical plans to build strength in the right places
We use multiple techniques to help restore proper movement patterns
The best part? You won't need to give up yoga - in fact, with the right balance of stability and flexibility, your practice will likely improve!
Take Action
If you're experiencing pain during or after yoga, don't just push through it. That's your body sending an important message.
Schedule a visit with us at Balanced Chiropractic + Wellness. We'll help you understand what's happening in your body and create a plan to keep you on your mat - pain-free - for years to come.
No insurance hassles. No complicated pricing. Just straightforward care to get you back to the activities you love.
Call us today at 608-842-2622 to schedule your assessment.
Dr. Jeremy Quick is the founder of Balanced Chiropractic + Wellness in Windsor. With a focus on helping active adults maintain their favorite activities through comprehensive chiropractic care, Dr. Quick specializes in addressing the root causes of pain rather than just treating symptoms.