Hello all! This past February I had a microdiscectomy, which is a surgery to remove portions of a herniated disc that impinge on the lumbar nerve root. Since then, I have not practiced in a group setting but am eager to return to my class. Does anyone have any thoughts about which postures to avoid and which postures would be beneficial? Yoga has brought many blessings into my life and I would like to continue the practice. Gratitude and blessings!
Since you are recovering from this surgery, my suggestion is to start with a physical therapist and find out what types of movement and stretching your body will be able to handle, and when. If you can find a physical therapist who is also a yogi (like Judith Lasater), that would be ideal.
In the meantime, perhaps now is an ideal time to devote more time to the other limbs of yoga.
Blessings and oms for your recovery and well being.
Namaste,
Kiran
I’ve been through the same surgery on my L4 - L5 disc. If your problem is sciatica, then I recommend a book that my doctor gave to me called “Treat Your Own Back” by Robin McKenzie. It explains what you should and should not do based on what kind of pain you have. I found that swimming also helped a lot.
If you are returning to a class setting please find a teacher that knows the answer to this question (and others).
While it is completely appropriate to cultivate an “inner teacher” and then use that for guidance, students who have not yet cultivated such a thing could not possibly use it. Therefore I don’t rely on students to “know” what to do and what not to do - though it’s wonderful you’re interested in knowing.
Instead, as yoga teachers, we are culpable to modify the practice for the current state of the student. That of course requires a dedicated teacher with a well-steeped training.
I would, at very least, avoid paschimotanasana and janu sirsasana. If you do not have intermediate actions in backbends then you are likely to “do” them in the lumbar spine, so modifications would be warranted.
Passive twisting is rarely in the best interest of a healthy spine though some active twists would be lovely - again presuming you’ve got appropriate actions such that the twist is moving in the right place and holding in the right place.
I personally have found Parivrrta Trikonasana to be challenging for such issues. You may not.
Generally speaking, no forward bends and appropriate, mindful action in backbends with rudimentary active twists.