Back/Pelvis problems and YST

Yoga Discussion General Yoga
#1

Hi everyone, thanks in advance for your advice and help with my problem.

I’ve had back/pelvis issues for 3 years now. I believe I am getting closer to finding an answer and also believe I have been getting better (knock on wood).

My worst pain is in my SI joint area, with lots of little pains everywhere else. I get uncomfortable when sitting, expecially on couches. My left knee is also feeling the extra pressure, aswell as the inside of my elbows. I believe I have a problem with my left SI joint. As I’ve been told by a few physio’s that my left SI joint dosen’t move properly.

The way I picture my pelvis pain, (which is probably wrong but hopefully getting closer to right) is because my left SI joint isn’t working, this is creating several problems.

  1. Because the left SI joint is disengaged this causes more force to be trasferred to other areas, such as, the knees, shoulders and elbows. The SI joint is a large load bearing joint that must be doing its job or the body will suffer; I read about load bearing joints in the “Pain Free-Free Program,” by Pete Egoscue.

  2. The reason for the disengaged SI joint is either, loose and stretched ligs, or, muscle imbalance pulling on the joint. I’m leaning towards the possibility of stretched ligs, since I get popping in my left SI joint when sitting (I think it’s the SI popping).

  3. I believe one of my hips (not sure which side is rotated) is rotated as X-rays comfirm a high left ilium and functional scoliosis. Here’s the pics:

Bummer, I can’t post the link to my pics till I have 15 posts:(, can a MOD add it for me perhaps if I send the link to them?

  1. I have a nasty case of flat back syndrome. My lumbar curve is brutally straight. I’ve been working on restoring my lumbar curve but I’m not sure the best way to do it.

I need to get this left SI joint working and restore my lumbar curve and I know I’ll be made in the shade. Whether it’s possible or not I will find out and what is the best treatment to find, I hope I pick the best one.

Anyone know of a good YST in the Calgary Alberta area? What yoga discipline should I look at taking for my problem? Can it sort out my SI/lumbar issue? I have no yoga experience and can invest 1 hour a day into stretches and exercises.

Any advice or imput would greatly be appraited:)

#2

Just quickly and because it sounds like you know whats going on,

Prone backbends, laying on the stomach, strengthening the SI stabilizers posteriorly.

Go for long holds, not deep movements.

Strengthen transversus abdominus its a major pelvis stabilizer, as are the other obliques.

For Lumbar curve, gentle backbends and strenthen the psoas.

To reduce flat back , stretch hamstrings and rectus abdominus.

Hope this info helps.

#3

The best approach I’ve experienced for back pain would be the work of Iyengar, who suffered from back pain himself. Each class and teacher can vary and it’s worth trying a few.
Practice plenty of savasana after asana practice, to further facilitate deep release of physical tensions.

#4

Cassie McColl is a certified Purna Yoga teacher at the 2,000-hour level, was trained by Aadil Palkhivala who began his study with Iyengar when he was 7, and was one of my peers during the college program. She is a very qualified YT and she’s based in Edmonton.

#5

Thanks for the replies.

Inner athlete,

I don’t think I would want to travel to Edmonton but maybe she would know of someone in Calgary?

Terence,

I’ll check that out but I hope it can be tailored for specific back pains.

sukhashanti,

I’m worried strengthening my psoas muscle expecially if they are allready too tight and strong? Does one having flaback syndrome automatically have weak psoas muscles? How would I stretch my rectus obdominus muscles? When I was younger I used to suck my stomach all the time in to make it look like I had wash board abs but really I was keeping my spine in flexion the whole time… Also how can I strengthen my SI stabilizers?

#6

Every therapeutic issue addressed through Yoga should be “tailored” […for specific back pain].

#7

How about take a visit or check out with this teacher in Calgary ?

I read her book titled “Therapeutic Yoga for the Shoulders and Hips”. The small book did not make sense as instructions were brief, but fortunately I gained access to her series of short videos which clearly explains what needs to be done. I find her verbal instructions good as it had helped me to isolate and stabilize various muscles, increase range of motions through focus & slow movements.

Good luck !

http://www.functionalsynergy.com/about/what-we-do

#8

sukhashanti,

I’m worried strengthening my psoas muscle expecially if they are allready too tight and strong? Does one having flaback syndrome automatically have weak psoas muscles? How would I stretch my rectus obdominus muscles? When I was younger I used to suck my stomach all the time in to make it look like I had wash board abs but really I was keeping my spine in flexion the whole time… Also how can I strengthen my SI stabilizers?

re: psoas if they are tight then absolutely stretch them. But also strengthen them with eccentric contractions. Lay on the back raise leg/s 90 degrees and slowly lower them, thus lengtening and strengthening the psoas. Not all flat backs have weak psoas. And it follows that if the are tight and strong then we could look for other lumbar curve factors. To restore the curve (presuming no disc compression ??) increase anterior pelvic tilt. How? By stretching the hamstrings (can you touch toes?) and strengthen the other major hip flexor quadriceps.

How to stretch the rectus abdominus? Backbends esp. bhujangasana! And remember easy prone backbends to engage SI stabilizers like shalabhasana.

#9

[QUOTE=antaraayaah;64094]How about take a visit or check out with this teacher in Calgary ?

I read her book titled “Therapeutic Yoga for the Shoulders and Hips”. The small book did not make sense as instructions were brief, but fortunately I gained access to her series of short videos which clearly explains what needs to be done. I find her verbal instructions good as it had helped me to isolate and stabilize various muscles, increase range of motions through focus & slow movements.

Good luck !

[/QUOTE]

She does look very good especially with injuries. I wonder if I could coverage from my insurance company. I am with Sunlife, which covers $500 for physio’s, chiro’s, massage, etc.

#10

[QUOTE=sukhashanti;64099]re: psoas if they are tight then absolutely stretch them. But also strengthen them with eccentric contractions. Lay on the back raise leg/s 90 degrees and slowly lower them, thus lengtening and strengthening the psoas. Not all flat backs have weak psoas. And it follows that if the are tight and strong then we could look for other lumbar curve factors. To restore the curve (presuming no disc compression ??) increase anterior pelvic tilt. How? By stretching the hamstrings (can you touch toes?) and strengthen the other major hip flexor quadriceps.

How to stretch the rectus abdominus? Backbends esp. bhujangasana! And remember easy prone backbends to engage SI stabilizers like shalabhasana.[/QUOTE]

How do I know if my Psoas is tight? I do have disk compression. buldging and a small protrusioin at L5-S1. I do stretch my hamstrings throughly everyday. I just tried to touch my toes and that was rather difficult and i couldn’t touch them without difficulty and for longer then a second. This can’t be good. I am not going to attempt doing yoga until I get proper instruction.

Thank you for all the great tips everyone:)

#11

[QUOTE=sukhashanti;64099]re: psoas if they are tight then absolutely stretch them. But also strengthen them with eccentric contractions. Lay on the back raise leg/s 90 degrees and slowly lower them, thus lengtening and strengthening the psoas…[/QUOTE]

Hi Noah,

I’m sure you know your stuff, based on your background outlined on your web site. Would you kindly educate me on how the psoas is lengthened when the hips are in flexion, as they are when moving the legs from the anatomical position (supine) to 90??

It would seem, and I surely do not have your anatomy background, that the lesser trochanter of the femur would have to move away from T12-L5 rather than toward.

It would seem, since the psoas is actually shortening when moving from supine to a 90? leg lift, that the muscle action there is actually concentric since the two attachments are not a greater distance from each other but a lesser. What am I missing?

gordon

#12

I think the lengthening comes into play during the eccentric movement when lowering the leg. Then the strengthening happens during concentric movement back towards flexion.

So basically this exercise would work for any psoas condition, whether to lengthen or strengthen?

#13

BKS Iyengar loved the double leg raise excersise.

The psoas is lengthened while the hip is extended as the legs are lowered from 90 deg. flexion down to the ground. This is known as eccentric contraction where a muscle resists gravity and lengthens from end to end. This is possible if the muscle is first contracted and shortened concentrically then maintaining its contraction its gets longer.

Length and strength are not black and white for muscles, rather they are interrelated qualities. Muscles can be long and strong, short but weak etc.

The psoas has a big effect on the lumbar curve as it attaches anteriorly to the spine. Psoas tension can draw the spine forward. Its partner the Iliacus muscle pulls the pelvis into anterior tilt. The other major player is the central quadriceps rectus femorus.

Imbalance of Iliopsoas is expected with torsion of the pelvis with a little scoliosis to the lumbar spine similar to the description by crashdummie above.

Its only one aspect of his issue however and though it effects SI joint position it wont turn on the stabilizers as much as prone backbends will.

#14

Thank you Noah for the kind reply.
I’m used to anatomical references that use the anatomical position as baseline for movement. So to hear hip extension being references in the movement of flexed hips toward the anatomical position is foreign to me.

Since the psoas attaches to the transverse process of the spine rather than the spinous process is it still accurate to call that attachment “anterior”. Further, when the psoas is in spasm and that spasm is unilateral wouldn’t a likely result be a lateral curve in the lumbar spine (scoliosis)? And would THAT person’s body at that time warrant strengthening of the hip flexors?

#15

I really think we should be talking about prone backbends, but since youve asked.

[I]“Im used to anatomical references that use the anatomical position as baseline for movement. So to hear hip extension being references in the movement of flexed hips toward the anatomical position is foreign to me.”[/I]

This is using the word extension dynamically and relatively. From a flexed position what else can we call movement in a posterior direction.

[I]Since the psoas attaches to the transverse process of the spine rather than the spinous process is it still accurate to call that attachment “anterior”.[/I]

There are three muscles attaching to the lumbar transverse processes, quadratus does so posteriorly, transversus laterally and psoas anteriorly.

[I]Further, when the psoas is in spasm and that spasm is unilateral wouldn’t a likely result be a lateral curve in the lumbar spine (scoliosis)?[/I]

Well yes, excet that due to coupling of facet joints and the anterior attachement of the psoas, the scoliotic effect would be flexion, rotation and lateral flexion combined.

Which brings us to the thrust of your post [I]And would THAT person’s body at that time warrant strengthening of the hip flexors?[/I]

I recommend balancing the length and strength of the psoas in the coronal plane and harmonising psoas with the lower back and gluteals in the sagittal plane. As long as we are causing no harm to THAT person at THAT time.