Carpal tunnel type pain in Downward Dog

Yoga Discussion General Yoga
#1

Hi guys, I’ve noticed that for the last month or two I’ve been getting a sharp shooting pain in the palm of my hand during Downward Dog and sometimes during Plank. One of my teachers told me to go into Dolphin instead of DD in order to take the pressure off of my hand. This is sometimes hard, especially in a flowing class where DD and Plank are used so often in the sequence of asanas. :sad:

I practice yoga several times a week. Should I just lay off for awhile and hope that my wrist/hand heal? Does anyone know any messages or exorcises/techniques for healing Carpel Tunnel?

Thanks!

#2

Good morning!

First, a few questions:
If your pain is on the thumb side of your hand/palm, it is possible that it is CTS. Do your fingers tingle or go numb? Pain at night? I would suggest seeing your Dr. to get a proper dx.
~ Does your job or perhaps a hobby have you doing repetitive movements? (like gardening or a lot of computer work)
~Are your hamstrings tight?
~Where are the creases of your elbows in Down Dog? (should face each other)
~Has your teacher looked at your down dog and provided feedback on your alignment?
~Where are the creases of your wrists in down dog? (should be parallel to mat)

Depending on your answers, here are a few suggestions:

~Have your teacher assess you in down Dog.
~Wear a wrist brace. These can be purchased in a drugstore.
~Make sure your fingers are spread wide. Middle finger should point straight ahead. Press firmly into the pads of the fingers. A bit more so with thumbs and index fingers. Equal weight on all four corners of palm.
~If you lack hamstrings flexibility, your weight is likely shifting to your wrists to compensate. More than likely it’s the heels of the hands. Work on lengthening hamstrings.
~You can also try a slant wedge under your hands with the slanted/shorter side away from you.

Most importantly, if it is CTS, you need to rest the inflamed tissue. Then proceed with caution as you add back weight bearing poses. When the upper body/shoulder area is weak, we tend to let our weight fall more into the heels of the hands. Dolphin is a good modification until your strength is built back up and the inflamed tissue is healed.

When you are ready, here is a sequence I teach:

Hands in namaste. Drop hands down, then back up. Point fingers down, then back up. Keeping elbows/forearms straight, shift hands (still in namaste) to R. Then to L. Stay in each of these positions for several breaths.

Hope some of this helps.

#3

Whenever I stop taking Glucosamine/Chondroitin/MSM complex I experience left wrist problems as well as other joint problems, same if I go more than four days without doing asana, ergonomics may have something to do with it but these two things counter.

#4

Lotusgirl,
Thank you so much for your reply! My pain is right in the middle of my palm and I really only experience in/ it get’s aggravated during downward dog and plank. However, after yoga I will experience some pain in the inside of my forearm, right in the middle from my wrist up to my elbow. My teachers have looked at my downward dog before and I think that my alignment is pretty good. I probably shouldn’t be typing on my laptop right now because I’m almost positive that it is the root of the problem…that and texting. I’ve tried to lay off the computer/texting for a while but it’s still a problem during yoga. Unfortunately I think that laying off yoga for awhile, as well as laying off the computer and texting is my best shot for this to heal. If it doesn’t get better I will definitely see a doctor.

Thanks for the sequence!

Peace

#5

Fairynboots,
It seems to me you hand work in both the poses-plank pose and downward dog is needed to be corrected, not only in terms alignment of the whole body in those poses but how the body weight is shared by the fingers/fingers tips, finger roots along with the palm and, whether palm are flat and finger separate, etc. Either an experienced Yoga teacher or Iyenger Yoga teacher can guide you the best on. Till, you see the desired Yoga expert personally, I recommend following simple and natural remedies.
SIMPLE EXERCISES & HOME REMEDIES FOR CARPAL TUNNEL SYNDROME

  1. Apply cold compress as, SOS medicine, to reduce discomfort on the spot.
  2. Open and close your fist for 10-20 times x 2-3 times a day.
  3. Other exercise: With palm facing each other, press your fingertips together 20 times, rest, then repeat.
  4. Walk bare foot whenever possible. It helps to alleviate discomfort and helps to prevent recurrence.
  5. Learn to keep your hand and wrist as straight as possible at work.
  6. Take vitamin E in breakfast.
#6

Since I am a Yoga Teacher and not a member of the medical community I purposely avoid dealing in labels or diagnosis. Further, since our context here is Yoga, it is important not to place anything other than positive thoughts and images in the minds of the student.

That having been said, some periodic pain in one part of the body or another is generally not a sign that one needs a colonoscopy, cat scan, x-ray and prescription. More to the point, simply because a student has pain and that pain happens to be in the hand does not at all mean carpal tunnel is at issue. Few things in the practice of yoga are as important as keeping one’s mind or thoughts “right” and by that word I mean wholesome and productive.

It is absolutely possible that the student is handling their actions and weight distribution in a way that causes pain or “damage”. So of course the poses in question should be looked at and adjusted. This is just incredibly difficult in a flow or fast-paced class where the student is not IN the pose long enough for adjustment to integrate. Likewise one’s lifestyle should be examined to see what may be the genesis or source or contributor(s) to the issue at hand - no pun intended.

I personal have chosen a malleable asana practice as part of my living so there’s rarely any question of whether I should “lay off” or not but there is often question how I should adjust or re-craft my practice based on what is going on with me and my body at that time.

With my students when there is wrist pain first we look at the doing. If the doing requires adjusting we adjust. If that adjustment cannot be executed fully by the student then we use modifications, either to the pose directly or with the use of props. So yes modifying postures that require weight-bearing on the upper extremities is a sound idea.

#7

Hello ‘FairyinBoots’

I’m sorry about the pain you are experiencing during practice. I agree with inner athlete - to first look at the ‘doing’. If it helps, here is a detailed Downward Facing Dog Tutorial on my website, HathaYoga.net.

The alignment tips and modification suggestions at the tutorial above may be worth trying.

Have you been formally diagnosed with carpal tunnel syndrome? If so I suggest that you talk to your doctor or physical therapist about any issues you are having while practicing yoga.