Lower Back Seriously Out of Whack! Ouch!

Yoga Discussion General Yoga
#1

I suffer every now and then, maybe once a year, from a lower back injury. I guess I have just “thrown out my back”, whatever that really means. I cannot bend over or life anything heavy at the moment. If this injury follows my regular pattern, I will be functioning normally in about a week.

My question is this: What yoga poses would any of you recommend for increasing back strength? Should I avoid twisting poses? I feel that they often make me feel sore in the lower back. The seated twists I have been doing are Ardha Matsyendrasana and “easy seated twist” (I don’t know the proper name for this one). Sometimes I feel my tailbone pop after easy seated twist, followed by mild soreness for a few hours after.

Has anyone else experienced anything similar? And no, I do not currently have a yoga instructor. I am searching for one. I live in a somewhat yoga-less area and have very limited income.

Thanks in advance! :slight_smile:

#2

Since Yoga is the process of reducing human suffering there are two basic approaches that need to be mentioned here.

The first is to address the physiology and underlying causes of the physical manifestation(s). The second is to shift the viewpoint or paradigm so that all experiences in one’s living are perceived as beneficial rather than being labeled as “good” or “bad”. The first is obviously easier to access than the second :slight_smile:

Why, may I ask, would you consider back strengthening as a response to what’s currently going on? In other words have you ruled out alignment, stability, and mobility and if so, why?

From your reply to this I will craft my larger answer.

gordon

#3

To answer your question, Gordon - no, I have not ruled out those other things. I tend to assume that lack of strength is always my problem, but I suppose that may not be true.

I really think I injured myself while lifting my fourteen-month-old in and out of his crib. His mattress is set quite low to the ground for safety reasons, but the top bar of the crib is about waist-high for me. So I’m reasoning that lifting around 25 pounds, quite far from my center of gravity at that, is what caused my back strain.

I was really trying to work up the courage to attend a yoga class at a studio about 25 miles away from me, but now I feel like I may not be able to do this. I really want to find a teacher to have a few private lessons with. I will have a bit of spending money in a month or so (birthday! :D) and I would really like to further my yoga practice.

I am also fearful that I have somehow caused or contributed to this injury from something I have done with my home yoga practice. I have been following along with some beginner level DVDs, but I know this is not the same as having a real instructor.

#4

Sure I understand. Thank you for your speedy and clear reply.

The fear is actually more detrimental than the actions. The mind is so incredibly powerful, we don’t even fully understand it. So do try to keep the thought absolutely positive and affirming without being fake or disingenuous with yourself.

Most of the issues that manifest in the lower back are issue with the lower front. It is not always so but more times than not. For this reason, as you outline, an assessment is important before a course of action is selected.

I would begin looking at this (with you) first with the deep muscles in the front of the pelvis; the hip flexors (iliacus and psoas). Please start with only two three things; Supta Padangusthasana, Eka Pada Supta Virasana (on a bolster going back only until you feel a stretch but NOT fully reclined and always with one leg in front, knee bent), and Vanarasana. Do them at least twice per day and let’s see how you are in seven days time.

#5

I sincerely appreciate your reply and advice, Gordan. I will try the poses you suggested.

Also, for me to have issues with my the muscles at the front of my pelvis is very possible. I have had four children, after all; two of them in the last four years. I feel that the pregnancies have weakened my abdominal and pelvic muscles. I hope to reverse that.

Again, thank you.

#6

I have been to the doctor, and he told me that I have most likely torn some of the small muscles surrounding my spine. He told me to take it easy for a couple of days, and that I could resume practicing yoga within a few days.

#7

YOGA ASANAS FOR MANAGEMENT OF LOWER BACKACHE
I recommend you to start your journey of management of your lower backache, with regular practice of following asanas. These asanas are safe to be practiced in backache caused by various factors like gastric problems, weak back muscles, muscular spasm, lordosis (a curvature related problem), and lumber spondylosis (osteoarthritis of lumber spine).

  1. Ardha Uttanasana (half forward extension pose) x 2 times, hold the pose each time for 6 to 10 breaths.
  2. Ardha Setubandhasana (Lying on back pelvic tilt pose) x 5 times, hold the pose each time for 10 to 15 seconds.
  3. Pawanmuktasana-1 (Lying on back full wind releasing/balancing pose with head down on the floor) x 5 times, hold the pose each time for 10 to 15 seconds.
  4. Pawanmuktasana-2 (Lying on back full wind releasing/balancing pose with head down on the floor) x roll the body left and right side for 5 to 10 times.
  5. Supta Marichyasana (lying on back spinal twist of lower body) x turn each side for 5 times.
  6. Balasana (Sitting child pose) or Shashankasana (Rabit/Hear Pose) x 2 to 5 times.
  7. Adhomukha Marjariasana (Cat Pose face down) x 5 times.
  8. Adhomukha Swanasana (Dog pose face down) X 2 times, hold the pose each time for 6 to 10 breaths.

You can practice spinal twist, but to start with lying on back spinal twist as above or bhardwasjasna (Iyernger version with sitting on chair) would be the best choice.
I do hope that regular practice of above asanas will help to manage your spinal condition –LOWER BACKACHE and associated conditions like stiffness and pain in the hips and legs.

Vijay Singh Gusain E-mail: yogivijayg.04@gmail.com