Ardha-Chandrasana, low back pain

Yoga Discussion General Yoga
#1

I’ve recently started Bikram yoga some two and a half months ago. I was in pretty terrible shape when I started and I’m looking forward to improving it over the years to come with regular practice. About two and a half weeks ago, I noticed that the strain from this pose had caused persistent pain in my lower back. Not the severe type where everything is painful, just a noticeable strain which becomes worse when aggravated by doing this one or similar poses. I took two weeks off from practice to see if it would solve the problem. Now that I’ve restarted practicing I’ve avoided doing this pose and Ustrasana so as not to aggravate it, because the pain was still lingering. But the lower back is involved in other poses, and the pain has returned.

Paradoxically, this particular pose is said to alleviate lower back pain. I wonder if you guys know what is happening and if you have any tips for me how to get rid of the pain so I can continue practicing. Thanks!

#2

Hi Jan,

As you may know there are differences between this expression of yoga and that expression of yoga - and in this case we’re merely talking about the expression of asana or poses.

For this reason it is best to make these inquiries to the person you have selected (either consciously or subconsciously) to teach you safely so that the practice does not charm you along the way.

My general view on this pose (from where I sit of course) is that side bends shorten or compress one side while opening the other side. This tends to compromise or agitate the nervous system. The backbend of this pose can result in extreme compression in the lumbar spine, especially for new students (first few years of practice) as they have not yet learned (or may not be learning) how to properly back bend and spread such action uniformly throughout the spine to prevent injury.

Gordon

#3

HI Jan

The variation used in Bikram is often done with both arms overhead. This is pretty advanced and puts considerably strain on:

  1. The spine
  2. The quadratus Lumborum muscle
  3. The thoracolumbar fascia

Sounds like a soft tissue injury but cant tell without knowing your symptoms.

If Ustrasana is stirring up the injury then its probably Spinal or Quadratus Lumborum.

If you feel it in Janu Sirsana as well I would guess Quadratus Lumborum.

2 - 6 weeks healing depending on severity

In the mean time do Ardha Chandrasana with only one arm raised. The arm is on the opposite side to the side to which you bend.

Hope this helps

#4

Thank you for your replies and suggestions, I appreciate it.

Gordon: I think you’re on to something when you mention the problem for beginners in finding the right stretch which involves the entire spine. Looking back at my form doing this pose I believe I’ve placed too much weight on the lower back and that this is what caused the injury. This was likely the result of me having a very inflexible back to begin with.

Noah: I also think it’s a soft tissue injury, the pain is noticeable but not crippling or felt at all times. It is not agitated when doing Janu Sirashana. It’s the very lowest part of the back that is most painful, right where the waist ends and the spine begins, and there’s a numbness traveling up about halfway through the spine.

I will continue to avoid this pose and Ustrasana and do the sidebends with one arm only. My only concern is whether I should quit doing the other poses involving the back altogether until it heals up completely - that is, Dhanurasana, Salabhasana and so forth.

#5

Hi Jan,

certain things, when done without the presence of certain actions, tend to go into the weakest link in a structure. Ergo many students attempting to back bend are actually folding in the weaker links in the spine. This is typically where the thoracic spine transitions to the lumbar spine.

As a yoga teacher I do not deal in labels and I steer clear of placing thoughts in the mind of the student unless they are positive and productive. Otherwise the power of the mind can manifest something that otherwise would not be present.

If this is the practice that is calling to you and there are still questions regarding the sequence and your issue then it absolutely should be a topic engaged with your teacher.

#6

Unfortunately I no longer attend classes, I did for a few times once I first started to get a grip on the sequence, but nowadays I do my practice at home (classes can get quite costly around here). If you think it’s necessary for me to improve my form I will consider taking a few more classes. Otherwise, is there another posture targeting the back with similar benefits that is easier to do instead? You both seem to agree that this particular posture is quite advanced. In my current physiological state, I think baby steps is key.

#7

Jan,

One of my basic principles is that if one is using something which has power one should either be well trained in using it, use it with the guidance of someone well trained in using it, or opt for something that is not so powerful.

A home practice is wonderful, even necessary. However it should be a cultivated practice which not only takes some time but again, some guidance. There are very few things that one can do well after only a lesson or two and in Yoga, generally speaking, the teacher must be a master and the student a sponge.

If a teacher is not an option then perhaps a gentler practice is.

#8

and there’s a numbness traveling up about halfway through the spine.

Now this sounds like nerve compression. If its a facet joint it can resolve with forward bends and twists. Lets just hope its not a disc, they are difficult to resolve.

Baby steps and lots of long, gentle and gravity assisted stretches.

#9

Sorry, how silly of me - of course it’s nerve compression! That was the reason I went to a physiotherapist three months ago, before I started yoga. I had pinched a nerve in the same spot in my lower back and he to told me I had to get into shape. The compression wore off after only a week or two, and somehow I didn’t make the connection at all when this pain flared up, probably because the unpleasantness was qualitatively different in the beginning. Still, how shortsighted of me - maybe I was subconciously avoiding the thought that this had happened again.

Now the symptoms have developed to the point where it’s a clear case of a pinched nerve. I don’t think it’s as severe as the first time, yet. If i remember correctly, light stretching and NASID’s are helpful in managing and counteracting the symptoms. Any other tips?

#10

[QUOTE=Jan Rudolf;63876]Unfortunately I no longer attend classes, I did for a few times once I first started to get a grip on the sequence, but nowadays I do my practice at home (classes can get quite costly around here).

Otherwise, is there another posture targeting the back with similar benefits that is easier to do instead? [/QUOTE]

  1. Good for you! Bikram hurts! and in my opinion it’s aim if toooo far from yoga… thought I do not mind doing it sometimes…but I’ve got over 10 years of physical yoga practice.

  2. if you are talking about ardha chandrasana ONE LEG - i would do plank instead. or just regular abdominal criunches:p

if you are talking about AC standing on TWO LEGS and bending sideways… i’d say just a sitting side-bends, supine twists, or supine half-moon:)

anyways i would check with the Doc to make sure that spine is intact FIRST >>>