Hip Pain - help needed

Yoga Discussion General Yoga
#1

Hello,

I started getting hip pain about a year ago. I get it when I stand or walk for prolonged duration. The pain is dull. I am not able to technically point out the right spod, but it feels like it is in the centre and top region of my left hip. The pain is immediately relieved upon sitting or resting. About a year back when the pain started, the relief lasted for longer duration, the pain would not come back in a full month. But now after excessive walking or standing, I can get the pain back in minutes after resting. Sometimes the pain is extended to the ham strings and back of my upper calves.

I went to the doctor and he said it is not muscular pain as my movement and length of hamstring is good. Can it be because I have stiff hip muscles or maybe inflammation. One doctor I visited said that it can be a nerve compression on dried up synovial fluid. Some blog mentioned that these are the early symptoms of the hip replacement condition.

Can I continue my yoga practice through the pain? Any asanas that would help me?

I am worried, I know I should not be attached to even my practice, but I do not want to not be able to practice in the long run.

#2

Dear Friend,

I have suffered similar symptoms. I will suggest you following:-
(i) Reflexology/Accupressure

or (ii) shivachittam of vasant Kunj Delhi see his site anandabodh

Say no to any surgical option because it can be fully cured in thousand of rupees only.

Wishing Good luck

#3

Where are you located and what is the style, nature, duration, and frequency of your current asana practice?

#4

Hello Gordon,

I am located in Bangalore, India.

Style - The style that I currently practice is Ashtanga, I am relatively new to this practice, I started in April. However I have been practicing Hatha yoga with a Sivananda teacher for about 3-4 years now.

Duration and Frequency - 1.5 hours about 3 days a week. I have reduced the practice in past month because of the hip pain.

Nature of practice - I believe my practice is of medium intensity, but I have almost never pushed myself into a pose. I wouldnt call myself a flexible person, so my pain can be related to my stiffness. In the primary series I am not able to do the following poses - Prasarita Padotanasana, Paschimotanasana 3, Kurmasana, Konasana(s), Padangusthasana(s). (I believe most of them are connected to hip muscles)

Om Shanti

#5

Before I would make any assertions relative to your hip complex I would need to asses it in 7 of the eight movements.

I’m a bit perplexed by your statement that it is not muscular (even though that information is routing from your M.D.). What does that leave us with? It’s tendon, ligament, cartilage or bone?

Many of the poses you mention require opening or facilitate opening in the hamstrings. Further, the hip needs to be placed into joint when it is weight-bearing. Sadly most yoga teachers do not have enough training to be able to provide guidance on this front. Hopefully you will be able to find one there.

#6

[QUOTE=Yoglover;76397]Sometimes the pain is extended to the ham strings and back of my upper calves.

[/QUOTE]

this might sound like a nerve …maybe sciatic or some of that family…

#7

You should rest so it gets better and eat properly and just do some stretching at home so that your muscles dont get stuck. just so the muscles are active if their not active it can get worse.

Turmeric and neem is anti inflammatory i guess if you are from india you already use turmeric in your daily cooking.

And take a second opinion from another specialist. So you know what it could be. There must be some specialist in your city i believe.

#8

Actually you should ask them to do an x-ray and whatever is possible. So you know what the problem is and your life can go back to normal.

As the doctor you went to didnt seem to do much for you.

#9

[QUOTE=Yoglover;76397]Hello,

I started getting hip pain about a year ago. I get it when I stand or walk for prolonged duration. The pain is dull. I am not able to technically point out the right spod, but it feels like it is in the centre and top region of my left hip. The pain is immediately relieved upon sitting or resting. About a year back when the pain started, the relief lasted for longer duration, the pain would not come back in a full month. But now after excessive walking or standing, I can get the pain back in minutes after resting. Sometimes the pain is extended to the ham strings and back of my upper calves.

I went to the doctor and he said it is not muscular pain as my movement and length of hamstring is good. Can it be because I have stiff hip muscles or maybe inflammation. One doctor I visited said that it can be a nerve compression on dried up synovial fluid. Some blog mentioned that these are the early symptoms of the hip replacement condition.

Can I continue my yoga practice through the pain? Any asanas that would help me?

I am worried, I know I should not be attached to even my practice, but I do not want to not be able to practice in the long run.[/QUOTE]

Experts recommend that people using yoga for hip pain perform more gentle forms of the therapy that focus on postures and breathing.

[B]Hatha yoga:[/B] This is one of the most popular forms of yoga in the United States, and the type most associated with yoga for hip pain. People participating in Hatha yoga slowly perform a series of gentle stretches, flowing calmly and effortlessly between each pose. As participants perform yoga for hip pain, they breathe slowly and deeply, an act of meditation that relieves stress and can help alleviate chronic strain.

[B] Bikram yoga:[/B] Also known as hot yoga, Bikram yoga can help with hip pain. A series of postures are practiced in a room heated to about 100 degrees Fahrenheit. The heat helps warm muscles, ligaments, and tendons, allowing them to stretch more easily.

#10

[QUOTE=Yoglover;76397]Hello,

I started getting hip pain about a year ago. I get it when I stand or walk for prolonged duration. The pain is dull. I am not able to technically point out the right spod, but it feels like it is in the centre and top region of my left hip. The pain is immediately relieved upon sitting or resting. About a year back when the pain started, the relief lasted for longer duration, the pain would not come back in a full month. But now after excessive walking or standing, I can get the pain back in minutes after resting. Sometimes the pain is extended to the ham strings and back of my upper calves.

I went to the doctor and he said it is not muscular pain as my movement and length of hamstring is good. Can it be because I have stiff hip muscles or maybe inflammation. One doctor I visited said that it can be a nerve compression on dried up synovial fluid. Some blog mentioned that these are the early symptoms of the hip replacement condition.

Can I continue my yoga practice through the pain? Any asanas that would help me?

I am worried, I know I should not be attached to even my practice, but I do not want to not be able to practice in the long run.[/QUOTE]

Yoglover,
It seems to me, from your above words, the hip pain may be caused by pinched sciatica nerve between L4, L5 and S1, resulting in pain at top to middle of the hips. The the most possible causes of pinched sciatica nerve could be osteoarthritical changes and degeneration of the disc at the lumbo-sacral region of the spine.
I agree with above contributors on their emphasis for diagnosis (process of identification of disease and its cause by not only noting down signs and symptoms but also by conducting certain tests) of the problem. Instead of X-ray, either CT scan or MRI would be more appropriate test tool for the diagnose of your problem.
I do not recommend you to contineu Yoga in group/class, rather you can practice Yoga on one on one basis from a certified and experienced Yoga teacher for 5 to 10 session and; contineu the advised set of asanas for 6 weeks or till pain is well managed.
Practicing Yoga under Iyenger Yoga teacher would be one of the best choice.

#11

Thanks a lot for the inputs.

When I was conversing with a doctor at my yoga school he mentioned that this might be a case of nerve compression. This by far sounds like the cause of my pain. Somehow I feel my bones are not something i should worry about. About muscles I am aware of my hams being stiffer than the rest of my body and I need to work on them

However I would definitely go for a scan to identify the cause.

About Nerve Compression -

  1. Do you think that wrong yoga practice (doing 20 rounds (20 right, 20 left) of sivananda surya namaskar) might have caused this?

  2. Can it be my posture while walking and sitting, I work as a software professional and sit on a chair for whole day (I have now started sitting in Sukhasana on my chair with straight back).

  3. Can it also be my footware, i usually wear flipflops with almost no cushion

For now, I have almost stopped my yoga practice. The pain is almost gone, but you all are right and I am taking precautions.

Om

#12

I guess I forgot to mention.

I had a bunion correction surgery in 2010 on both my feet. But I cstill feel there is some degeneration in my left big toe. I used to be able to run before the surgery but post it, I had a shin splint/shin stress fracture on my left left for almost a year and I have altogether given up running.

I believe there might be some connection, cause the hip pain is also on the left leg…

Om

#13

Yes to all three.

#14

When you first do surya namaskar you get tired so how do you think your muscle are able to keep everything straight after so many rounds?

If you are tired in your backmuscles and you lift something , even the most little unsteadiness can create a damage as your muscle were not supporting your lift , this can even happen if you only lift 1 litre of milk package.

I suggest you get a pair of birkenstock, they have original ones and now with soft silicone bed under the cork bed which is much better during prolong use. Many people with backproblem are using birkenstock with good feedbacks.

If you get a burning/tingling sensation down your left leg it could be the lumbar disc that is compressed and it might even have some damage to it. This they can see when they do X-ray.

It can take years to get it good again depending on the damage. But doing asanas where you keep your back straight and sitting with straight back e.g. meditation will make your back stronger. Laying down lifting only one leg at the time upwards and keep it straight for 10-20 sec then change leg will also strengthen your back. And abdomen is also important to strenghten.

If you need good asans for the middle part of the body you can p.m. me.

#15

[QUOTE=Yoglover;76497]Thanks a lot for the inputs.

When I was conversing with a doctor at my yoga school he mentioned that this might be a case of nerve compression. This by far sounds like the cause of my pain. Somehow I feel my bones are not something i should worry about. About muscles I am aware of my hams being stiffer than the rest of my body and I need to work on them

However I would definitely go for a scan to identify the cause.

About Nerve Compression -

  1. Do you think that wrong yoga practice (doing 20 rounds (20 right, 20 left) of sivananda surya namaskar) might have caused this?

  2. Can it be my posture while walking and sitting, I work as a software professional and sit on a chair for whole day (I have now started sitting in Sukhasana on my chair with straight back).

  3. Can it also be my footware, i usually wear flipflops with almost no cushion

For now, I have almost stopped my yoga practice. The pain is almost gone, but you all are right and I am taking precautions.

Om[/QUOTE]

Yogalover,

  1. Regarding your first concern, I recommend:
    1. Practice pose No. 3rd and 10th with knees bend, but with knees caps tight and thighs pulled upwards.
    2. Avoid pose No. 4th and 9th (with one leg between the hands) as the same tend to throw the alingment, of pelvic with spine, out.
    3. End Sun Salutation with Ardha Pawanamukatasana (with one leg either fully straight or bend) for 15 to 30 seconds each side and Adhomukha Svanasan or Pavatasana or Moutain Pose for 30 seconnds.
  2. Regarding the second query, I recommend:
    1. Walk or Stand with chest held high and the chin tucked maximum times.
    2. Sit on the chair with lower back attached against back of the chair for at least 5 to 10 minutes per hour.
    3. Do not sit for 2 to 3 hours at a stretch on the chair.
  3. Regarding the foot wears, it is recommended to put on shoes with cushion, not with hard sole; and sole slightly higher.
#16

Thank you all for your valuable feedback.

About 4 years after I posted this query first my pain has come back.

In 2012, I was determined to get better, was focusing on my practice and was able to be pain free. I had an extremely healty pregnancy and practiced yoga till the last day. However, about 6 months post my delivery (C-section) my pain came back worse. I went for a MRI and discovered that the pain after all was because of slip disc causing Sciatica. The affected lumbars are L4-L5 and L5-S1.

I have recently resumed moderate practice after a year’s break. I am still in terrible pain while walking for more than 250 meters. However, practicing makes me feel better than resting. Knowing the cause now, I am avoiding all the forwards bends and bending knees wherever I have to. Backbends make me feel good, in fact great.

Thanks a lot for all your warm suggestions.

I am thrilled to be part of such a great community.