Modifying a pose isn't a lesser version of the 'real' pose — it's the correct, intended way to practice safely when your body's current state calls for it.
Reduce range before adding load
If a full expression of a pose (like a deep forward fold) causes discomfort, reducing the range — bending the knees more, folding less far — while keeping the same basic shape is usually the first and simplest modification.
Use props to reduce strain
A folded blanket under the knees in Child's Pose, a block under the hand in a standing fold, or a bolster under the knees in Savasana all reduce strain on the back without changing the pose's basic intent.
Trade intensity for hold time
A gentler version of a pose held calmly for longer often delivers more genuine benefit for back pain than a fuller expression rushed through or held with visible strain — the goal is the sensation of release, not the deepest possible shape.
How do you know if a modification is 'enough'?
A reasonable general guide: you should feel a stretch or gentle engagement, never sharp or radiating pain — if a modification still produces pain, reduce further or skip the pose and consult a professional if it persists.