Love Yoga, challenged by back pain

Yoga Discussion General Yoga
#21

@Lorna

In order to pursue this Lorna I’ll have to speak first about the concept of ease.

Ease in yoga does not mean placing the student in a position where they find ease - though for certain intentions in the practice that is exactly what we do (ie restoratives or therapeutics). But I’m talking about the concept where yoga teachers cite the Sutras and state that the pose should be comfortable.

Nay, the student should find comfort IN the pose not find a pose of comfort. This is especially true in our current living or in a living that embraces samskara, rather than processing and releasing them. This reference is to an ability on the part of the student to master the mental force rather than be mastered by it.

That having been said, it is highly likely a student with a four-decade pattern of mal-alignment will feel “weird” when they are adjusted toward an aligned position. And that is the very purpose of yoga, to begin to move the student with no lumbar curve toward appropriate lumbar curve WHILE moving the student with too much lumbar curve toward appropriate lumbar curve. Yoga is a counter to how we live it is not another shovel-full of the current living on top of the heap.

Yoga teachers, in this paradigm, are re-wiring facilitators. Students come to yoga to be transformed in ways that serve their living and allow them to be the light beings they are. Alignment is one of those servings.

#22

Of course. Um. I had clearly forgotten that Tadasana is a pose, rather than a moment of slouching in between sthiram sukham asanam! Thank you for reminding me.

Now I need to explore MY very own balance between sthiram and sukham, and, every once in a while, a senior yoga teacher or therapist to look at my alignment.

#23

To those who suffer from chronic back pain, another tool that can assist asana practice is Alexander Technique. The primary modus operandi is learning how to hold’s one head in alignment with the body, and undoing unconscious muscular patterns that are developed throughout life.

I currently suffer from hypermobility, which has caused functional scoliosis in my back and bilateral hip/shoulder weaknesses. On top of this, I developed a number of painful unconscious muscular habits from an overly athletic life that includes 11 years of daily yoga practice. However, eventually I had to quit doing yoga because it too was worsening my condition and causing alot of unusual muscular tightening, to the point that I was having difficulties walking. My body workers and physical therapists have been unsuccessful at figuring out how I can approach PT exercises without causing injury to myself.

Alexander Technique has provided alot of pain management, and has helped my condition many times over. Even though we are still trying to figure out how I can do PT without hurting myself, I am able to go through the day with minimal pain, despite a rigorous commute. I am also able to walk with much less pain.

#24

Due to body weakness I was not able to do Yoga postures. Then I took up Tai Chi. It has benefits of yoga as well as a marshal art. Postures, Meditation and breathing exercise happens together in Tai chi practice. Because we keep on moving, the muscles get more workout thus strengthening the muscles and reduce stiffness. Because it has gentle turnings and twisting it strengthens back muscles. I think you must give it a try.

I practice Yang style 24 forms

There are links to taichi videos exclusively for back pain on you tube. I cannot post links here as I do not have privilege

Search ‘Tai Chi for back pain’

#25

Hi,

   I'm new to my work and i had to sit before computer for long hours.  Because of this, i've experienced severe back pain. As days passed by, my problems Increased.  At this juncture, i came 2 know about Yoga. I've practiced Yoga regularly.

Hmm, My back pain severity became less then before. I’m thinking of seeing a chiropractor this weekend. Hoping my problem will be resolved

#26

Wow. Lots of opinions here and many options. Here is my experience and thoughts.
First I totally agree with Inner Athlete about lengthening the Psoas. A tight Psoas can cause problems in the hips and affect the back. I have 2 herniated discs L4-5 L5-S1 with severe sciatica down my right leg. Driving and sleeping were extremely difficult and painful. My Doctor believes in non - invasive tx which is good. I did get a cortisone shot for the sciatica and began Physical therapy. As a yoga teacher I was quite familiar with many of the exercises they prescribed. I also learned much and brought that back to the classroom. Currently, through yoga and being mindful of my body my pain is almost gone. Sciatica is gone. I do feel like a new person.

Many areas of the body affect the spine. If you have tight hamstrings it will pull your pelvis and thus affect your back. A tight psoas will also pull the pelvis affecting the spine. Weak abs will also not provide the stability the spine needs. Yoga is perfect for back problems as it, if practiced correctly, will help balance out the musculature.

There are several yoga moves that are contraindicated for herniated discs such as twists and forward bends. If you have the guidance of a experienced yoga teacher you can perform these with modifications. Example: Most people come into a twist having the pelvic floor pressing firmly into the mat and then use their hand to get them farther into the twist. This can be a recipe for disaster for those with back problems. You must allow the pelvis to move with your spine as you twist and not use your hand as a torque. Another example are forward bends. People with back issues tend to round the back to try to get their hand to reach the floor. Hamstrings are usually tight, so they also bend their knees. This does not lengthen the hamstrings. They are stuck in an isometric contraction and do not lengthen. The back rounds before 90 degrees adding stress to the spine. My students use block to rest the hand in uttanasana while their legs are straight. (not locked) We work over and over in 1/2 forward bends (airplane) learning to keep the back straight until they get below 90 degrees. Then they can round.

Another often overlooked muscle group is the Multifidus. It runs the length of the spine and is very deep. Strengthening these will greatly add stability to the spine. There are a few sequences I do in class that works the multifidus and transverse abdominus and have been very effective for me personally and for my students. If you are interested, let me know and I can explain them.

As for sciatica, I use golf balls and roll over them in three different areas on the piriformis. Ouch! But is gets better. Learned this in PT and has been very helpful followed with either pigeon or reclined pigeon.

Extension of spine rather then flexion too. Bhujangasana, sphinx, bridge, locust and camel are a few that help. A bolster used for passive back bends while seated is awesome and feels great.

Gosh, I’m rambling now. Hope any or all of this helps someone!

Shanti!

#27

[QUOTE=Ronaldchiro;35319]Hi,

   I'm new to my work and i had to sit before computer for long hours.  Because of this, i've experienced severe back pain. As days passed by, my problems Increased.  At this juncture, i came 2 know about Yoga. I've practiced Yoga regularly.

Hmm, My back pain severity became less then before. I’m thinking of seeing a chiropractor this weekend. Hoping my problem will be resolved[/QUOTE]

Hi,

My first post:) Dear Ronaldchiro, I would be very careful visiting a chiropractor.
You could actually worsen your problems, as the brut force not always is a good thing - I believe. A friend of mine got injured for life by a chiropractor.

Be gentle to your body, and take your time healing instead. This is just my opinion, and I understand that some people have other views on this:)

#28

hai, you want to remove your backpain,instead of yoga ,you can do kriya yoga and meditation daily. kriya yoga was formated by guru paramahamsa yogananda. this is my suggestion. thank you.

#29

This link was originally posted in another thread: http://www.yogaforums.com/forums/f29/protect-your-spine-6395.html

And I am lifting it to post here as I feel it is very relevant to the conversation:
http://www.yogajournal.com/for_teachers/1013#comment_sent

This really does bring to light how we may be causing ourselves harm by going too deeply into forward bends, etc. when our hamstrings, psoas, or hips are tight.
I fear I may have exacerbated a sacroiliac issue unknowingly while trying so hard to relax down into forward bends.

#30

Also started Yoga due to back pain.
Basically, a daily Yoga practice should alleviate back pain. That is, every time you complete a session, the body should feel relieved and rejuvenated. If soreness is experienced, then ones approach to asana needs to be adjusted to accommodate for the present condition of the body.

The form of Hatha Yoga popular today is mainly astanga based. Astanga Vinyasa is a great style, but it may not be appropriate for those with lingering injuries.

I’d recommend the Iyengar way, in my experience this is the best technique available for those with back pain, and the best starting point. It will especially appeal to those with an active background as refinement of technique is greatly emphasized.

#31

@Terence, what can kind of yoga exercise can you recommend for beginners like me? I am often having a back pain because of sitting for longer hours. I wanted to try yoga as my form of exercise and I was thinking that I could use it to heal my back pain. Thanks in advance.