Soreness around sacrum area

Yoga Discussion General Yoga
#1

After doing legs up the wall with a block under my sacrum at the end of practice the other night I’m experiencing a lot of soreness around my sacrum area. It is the first time I have done this posture although I often do supported bridge on the block with no adverse effects. It is a dull aching or throbbing rather than sharp pain and is localised rather than referring into my legs, hips or other parts of the back. It does not hurt to bend forward or move or walk, but rather the aching kicks in when I’m still. Yesterday I went to class and didn’t feel any uncomfortable sensations during asanas, just a little general soreness. Instead of savasana I lay on my front on a bolster which felt great and relieved the soreness. But after class this morning the sensation has returned.

What have I injured or over stressed? What postures should I avoid and should I practice at all? What can you suggest that might help to relieve and prevent this from happening again (other than not doing the sacrum on the block with legs up the wall again!) I will talk to my teacher tomorrow about what her ideas might be but would also love to hear from the wise souls here!

#2

Greetings and welcome! So sorry to hear you are in pain. Viparita Karani is a wonderfully restorative pose and has many benefits. Maybe I can shed some light as to why the pain. In my classes students use either bolsters or several folded blankets, not blocks. Unless you used a Viparita Karani Box, a regular yoga block, because of its rectangular design, can be injurious to the sensitive lower back. Using the block put you in extension (mild backbend) and the straight edge of the block presses into your lower spine. I would use a bolster or stacked blankets in the future.

Of course there are other possibilities like as SI issue. Had you been having any problems in that area recently or injured it in the past? That may help with the cause. Hopefully, Inner Athlete (Gordon) will see the post and make suggestions. He has much experience and wisdom.

Shanti!

#3

Thank you LotusGirl. Yes, I can see that using the yoga block (which was just an ordinary one) could be harmful - I guess it was just a case of trusting my teacher who knows me well but had no idea it might be injurious! Bolster for sure next time!

I have had lumbar spine issues in the past, but not for over 10 years (I used to be a gymnast so had the stress fractures that often come with so much pounding during those sensitive teenage years!). I have been practising yoga dedicatedly for just under a year after less regular practice for many years and have not experienced any discomfort AT ALL in my practice at my current school. I have a degenerative disc in my lumbar spine which was picked up on an xray for a rib issue but this is a much more expansive discomfort and doesn’t feel “spinal”.

I do a simple, gentle self practice in the mornings after waking and usually a level 2 class in the evening. I am generally kind to my body in my practice, never push or strain and am super conscious of alignment.

Looking forward to hearing from others and of course to easing the discomfort!

Oh, one more thing. Do you think it would be harmful or beneficial to use Voltaren on the area? Or heat/ice?

#4

I too, have sic issue. L4-5 and L5-S1 herniation. Extensions have helped me enormously. When you have back issues the first thing to do is check your posture to make sure your pelvis isn’t tilted. Forward bends should only be done if you can come to 90 degrees with a flat back. People who suffer from back issues want to round the back too quickly. Make sure your pelvis is moving along with you. When the pelvis stops, you should stop. When you come into forward bends do your fingers touch the mat with straight legs?

I don’t quite understand the use of the block though from your teacher. Maybe someone could shed some light on that. All I can say is Ouch! I would ask her why a block over bolster or blankets.

I use Inflamayar that I bought from my Myofascial release therapist. I think that works well. Tiger balm or biofreeze are good as well. Hot or cold? Well, if the issue is inflammation, cold to reduce the inflammation. If it’s musculature, heat works well. My Orthopaedic Doctor told Heat before practice and ice after.

It’s wonderful you honor your body. Very important in yoga. Please explain "achy kicks’ if you don’t mind.

#5

[QUOTE=sgushyonka;36250]the aching kicks in[/QUOTE]

I meant, “when the aching starts”.

Really appreciate your responses!

#6

[QUOTE=lotusgirl;36259]When you come into forward bends do your fingers touch the mat with straight legs?[/QUOTE]

They can, but I usually bend them as it is more comfortable, and then straighten them to come “half way up” with my hands on my shins in Sun Salutations.

#7

[QUOTE=sgushyonka;36263]They can, but I usually bend them as it is more comfortable, and then straighten them to come “half way up” with my hands on my shins in Sun Salutations.[/QUOTE]

Describe what is uncomfortable when you come into uttanasana.

Couple things to think about. If your hamstrings are tight and that’s where the discomfort is, the only way to lengthen them is to keep your legs straight. I tell my students who have to bend their knees to reach the floor to use a block to rest hand/fingers on. That way you get a nice stretch in the hams. You can check to see if your hams are tight by laying on back and extending each leg up to ceiling. If you leg is not a 90 degrees or perpendicular, one or both hams are tight. Knee should not be bent. If unsure, ask your teacher to take a look.

Just some food for thought!

#8

It’s simply not possible to determine what you did or didn’t do, injured or didn’t injure without an intake of some length and actually being in the same room with your issue. It is for this reason that I often direct students to ask their teacher. A well trained teacher will get this and either provide the reason behind the doing, amend the pose, or alter their teaching. And you could expect that same well trained teacher to pause and listen intently to your feedback creating a dialogue and relationship with you as a student.

Wooden yoga blocks can be very intense. In fact most of the ways we use them they leave a residue, save for resting a hand on them in standing poses. So some knot may be expected. And it’s not likely, based on what’s been shared, that this is a big deal. It will likely go away all by itself, assuming the owner of it isn’t piling on top of it.

In a standard practice (one that is not restorative, therapeutic, private or preparatory) I would not be using a brick for Viparita Karani. The bolsters are what I use almost exclusively. I’m not ruling it out but there would have to be a very specific purpose.

So it’s possible that you’ve merely had pressure from the wood on the lumbar spine and that placement is not a good idea, just as that placement is not a good idea in Setu Bandha. So you’ve bumped the spinous process or irritated erectors or what have you. Use sunbreeze oil applied twice daily, every other day mix it with organic untoasted sesame seed oil. Use ice ONLY for two minutes at a time otherwise it shocks the nervous system. In the shower use very hot, then very cold water on the low back - about 30 seconds each and finish with cold. And finally, be patient. :slight_smile:

#9

[QUOTE=InnerAthlete;36287]It is for this reason that I often direct students to ask their teacher. A well trained teacher will get this and either provide the reason behind the doing, amend the pose, or alter their teaching. And you could expect that same well trained teacher to pause and listen intently to your feedback creating a dialogue and relationship with you as a student.[/QUOTE]

Agreed! I have a good relationship with my teachers. Unfortunately I have not been able to attend class with the teacher who introduced the pose with the block to ask more about it but when I get a chance I certainly will.

[QUOTE=InnerAthlete;36287]Wooden yoga blocks can be very intense[/QUOTE]

It was actually a firm foam one. Thank goodness it wasn’t wooden as I’m scared think how I would be feeling now!

[QUOTE=InnerAthlete;36287]Use sunbreeze oil applied twice daily, every other day mix it with organic untoasted sesame seed oil.[/QUOTE]

No idea what sunbreeze oil is but doubt it is available where I live (ie. not in the west!), sesame oil yes but organise untoasted - questionable :slight_smile: I’ll try the hot/cold water in the shower though for sure.

I went to class today and talked to the teacher beforehand about the issues. We did a lot of kidney meridian opening and now the area feels still a bit sore, but very open and relaxed so I think that helped alot. Will rest tomorrow and see how it feels before I decide if I go to class tomorrow. Thanks for your help all!

#10

Keep us posted, please!