Hi
I would like some insight into the benefits of yoga re:arthritis. I have L3 lumbar osteoarthritis and struggle to bend forward when sitting on floor legs straight out in front. I get immense pressure in lower back and seem to have no flexibility to lean forward without grabbing my ankles and pulling. I was thinking this would stretch my back and help to relieve the pressure but not sure if I am doing myself an injury. Any advice ?
Great question! Hope my explanation can help. First a seated forward bend is not meant to stretch out the lower back. It is really a stretch for the hamstrings. I also have lower back issues (L-4-5 and L-5 S-1 herniation with sciatica) Your hamstrings will affect the lower back. This pose is actually contraindicated of you have disc issues and should only be attempted under the guidance of an experienced teacher. If your hamstrings are tight you will round your back too early as you fold forward. You add strain on the lower back by using your hands to pull you further. Never “pull” yourself into a forward fold. You can hold onto the feet once you are down and can rest your forearms on the mat. You need to fold from the hips rather than use your back. The way I teach this is to place your hands on your hips, lengthening the spine. As you exhale, hinge forward from the hips keeping your back straight. When your hips stop moving, you stop moving. That is your starting point. Relax your arms down. Some options you have to assist you…use a blanket under your bum, elevating your hips and putting you in the proper pelvic tilt to start. You can also place a blanket under your knees taking some of the pressure off the hamstrings. Remember to warm up before doing this as this pose can be very intense. Another option would be to stand and take a wide stance. Place your hands on your hips and again, hinge forward from the hips. This is a good stretch for the hamstrings and a much milder one the before mentioned. Use a block or chair to rest your hands if you can’t bring them to the floor.
Just remember, as you bend forward your hamstrings have to lengthen. If your hamstrings are tight, you will use back muscles to get you into the forward fold and further exacerbate your condition. If you experience any pain will attempting this or any other pose, discontinue immediately.
With Arthritis, it is important to keep moving and reduce stress. Yoga can help with both.
Have you thought about attending a yoga class? I would suggest a Yoga Therapy or Gentle Yoga class for beginners. Check with your doctor before beginning any exercise program. Best of luck to you! Hope this helps.
It helps a lot. I will enrol in a class and hopefully reap the rewards. 