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When we do backbends, the most bendy part of our spine is the lumber spine, espacially L4 and L5 all humans are supposed to handle around 55 dgrees of extension of their spine. But what happens if we don't do the backbens correctly is that the spinous process "the spikes" jam into eachother with will cause pain. So what can we do to avoid this to happen? The key to a healthy backbend is to bend the back but in the same time extend the lumber spine so "the spikes" doesn't hit eachother

 

• Warm up well and never do backbends if you are not warm
• Check you have a strong foundation, if in camel pose for example, imagine a current of energy coming from the earth and travel upward the spine, you can imagine it like you had a water hose, if you bend it harshly the water cant flow but if you bend it and keeping a more gentle curve, water can flow :) 
• lift your lower belly (some teachers say, tuck your tailbone but I find you get more compression then) Lifting the lower belly is a gentle version of tuck the tailbone.
• Imaginge the inhale as lenthning and the exhale for bending more. 
• use your hand placed in the sacrum for some poses like bridge pose or camel as a support. 
• Back of if you feel "wrong discomfort" 
• But also loose the fear, fear of breaking ourself is what use to hold use back most.
• Relax the buttex tenseing up just stop the current! 
• Don't put your belly out, always keep the loweback supported by a conteraction of your coremucles and pelvisfloor. 
• stengthen your lower back, for exmple from doing loctus pose.