A: So my interpretation of your question is: in general should we practice forward bends? The question depends on a lot of issues. It is true that in flexed positions (where the spine is in a forward bend) there is a significant increase in the pressure that is placed on the vertebral disc. When you bend forward, the anterior or front part of the intervertebral disc is compressed and, for a younger population, this will cause the soft squishy center portion (the nucleus propulsus) to be directed in a posterior or backwards position. Conversely, when you extend or back-bend your spine, the discal material is pushed anterior or forward and when you side bend or rotate the discal material is sent in the opposite direction of the action. The fact that the discal material is mobile is a good thing because it is a shock absorber and our spines are meant to move in multiple directions. In us older folks, however, the interdiscal material gets dehydrated and "desiccated," so it doesn't absorb force as well as in younger folks and it is significantly less mobile. Therefore, in older folks, the development of spinal arthritis is more common because the shock-absorbing qualities of the intervertebral discs are compromised.
Now the conundrum is: what happens when we go into a forward bend position, either from standing or sitting?
In standing when you bend forward to touch your toes, there are a lot of factors affecting the force onto the spinal discs. The vertebra are structured to move in a sequential fashion so if you start the forward bend by dropping your head to your chest and allow the thoracic spine to follow the motion down to the lumbar and then to the sacrum, each vertebral level is participating in this spinal flexion or forward bend. The problem is that if there isn't good spinal mobility, certain areas of the vertebra may move more than is good for them because other areas are stiffer so don't move as much. In this case, certain parts of the spinal vertebra are overworked and over time there will be degenerative changes in the spinal discs at these levels due to overwork and poor inter-segmental vertebral movement.
Also, the force exerted onto the spinal vertebra will be greater if you bend forward from standing compared to bending forward from a seated position. Couple the standing forward bend with tight hamstring muscles, then as soon as you bend forward your hamstrings will pull your pelvis in a posterior or backwards direction rounding your lumbar spine increasing stresses on the lumbar discs. But if you do my forward bend with bent knees to take my hamstrings out of the equation then you will be putting less stress on your lumbar spine, allowing it to follow with the levels above moving first translating lastly to the lumbar mobility.
If you bend forward from standing while keeping your lumbar spine in “neutral,” then you reverse your lumbar curve only at the end into full flexion, and this is a healthier way to forward bend. But to keep my lumbar spine in "neutral" takes both hamstring flexibility and awareness.
Now let’s move onto seated forward bends. A common beginner seated forward bend is the straight-legged forward bend, Paschimottanasana. If you sit without your pelvis raised on a support and have tight hamstrings, sitting with your legs extended will pull your pelvis posteriorly and you are already in a forward bend just by sitting there in our thoracic and lumbar vertebral regions! Then if you bend forward and use your arms to “pull” yourself into the pose and ignore your breath to release into the pose, then the chance of significant injury can occur because you are maxing out your safe and available forward bend! Instead, use props. Start by sitting on a lift, such as a folded blanket or bolster, to bring your lumbar spine back into its natural curve. Then add a second prop, such as rolled blanket or bolster, underneath your knees and bend your knees slightly over the prop to remove pull of the hamstrings. This way, you can learn to move from your hips as your forward bend safely and gently!
In general, I do not agree that we should not practice forward bends. The research your trainer alludes to isn’t, in fact, very recent. What is new is that there is a way to learn how to do forward bends that can be safe for your back as well as quieting for your central nervous system. I don't believe nor teach to "never" but I do proceed with caution. Someone who has a hot herniated disc or is recovering from spinal surgery should not do forward bends in the acute phase or recent post-operative phase. And someone who has chronic pain from spinal surgery or adhesions from prior surgeries or is just plain stiff and in pain needs to learn how to move safely within his or her own parameters of mobility and with an easy breath. Finally, we need to respect poses that historically have caused us pain or injury in the past.
Forward bends done with care, attention to mobility deficits, and with awareness of your breath to allow the release into the pose can be wonderfully nourishing to your central nervous system. Learning to find that quiet place within a pose is part of the beneficial aspect of asana. Sometimes no matter how you modify a forward bend it isn't accessible, so in those cases taking a break from doing forward bends and revisiting them later is part of the process. Good luck in enjoying the benefits of forward bends!
—Shari
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