https://vimeo.com/ondemand/ashtangayoga
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Elevating the feet in the bridge is an excellent way to reduce the pressure in the back.
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You will notice that the back remains globally extended without any “hinges” at any point. This allows you to regulate your breath, contract/relax the muscles, and experience pain-free back bends…
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As you start to “work” in the bridge, it becomes easier to fully extend the legs and arms. Not only does this create a more aesthetically pleasing posture, it gives you the right angle to get the shoulders to “stack” over the hands which should greatly reduce the pressure on the back.
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The only downside here will be initiating the movement. You may need to start with feet on the ground, then “walk” the feet onto the box (or up the wall). Or the all time classic is to stretch into your back bend from the side of the bed, then do the back bend with hands on the floor and the feet pressing into the bed…
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Don’t be afraid to suck at this. At a point, you will have a breakthrough moment where everything will “lock-out” into a sweet feeling of back-bended-bliss. 😇
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