By Dr Carla Cupido • December 2nd, 2008

When we think about twisting through the low back, we often think about the muscles we could be strengthening or stretching through the movement. However, we do not often consider the risks of twisting as for those of us with healthy backs; it does not seem that precarious a movement. For those of us in careers that require repetitive twisting, the dangers of twisting may be apparent to you. Twisting has been proven a factor in the incidence of occupational low back pain.

If this motion has been recognized as a threat for employees in some jobs, how does that relate to a yoga practice? Are all types of twisting bad?

There is no need to panic, but there is a need to learn and become aware of the postures that are potentially perilous and how to remain safe in them. Researchers first thought that twisting could actually cause tears in the intervertebral disc. However, since, the research community has found that the disc is not actually the structure under the most stress at the end range of twisting, but instead the facet joints are. Facet joints are those on the back side of the vertebrae. They limit rotation in varying amounts throughout the entire spine. For example, more rotation is possible in the low back and the neck, than in the middle back. Therefore, the facet joints can take a real beating with excessive, end range, twisting causing joint irritation.

The strain on vertebral ligaments through twisting is minimal; however, the posterior (back side) ligaments can be strained if the joint was in full flexion before the twisting motion. This could be due to the fact that the ligament is stretched and is then more likely to allow excessive rotation, causing injury. However, if you are performing your forward flexion poses properly, you should be alright. “Properly” means that you are maintaining your low back curve; the flexion should take place through your hip joints and not your lower back.

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Location:  Vancouver, CA

Dr. Cupido graduated from McMaster University with a degree in the Honours Bachelor of Kinesiology program. She went on to attend the Canadian Memorial Chiropractic College from which she graduated as a Doctor of Chiropractic with...