Yoga for Back Pain

Yoga Discussion General Yoga
#1

Wow, I’ve been lurking and have realized I’m an ultra-newbie. The only Yoga I know is from a Kathy Smith video that I bought a long time ago.

I don’t have a body type that is likely to ever become the super flexible pretzel-like kind of body that masters have. That’s not my goal. My goal is to get relief from, and maybe even overcome, a problem with chronic back pain. I injured my back lifting weights over 20 years ago, and it’s been a constant problem ever since. It’s also caused a chronic headache condition. I take an antidepressant every day. I don’t need it for depression. Oddly enough, one of the effects of the drug is to reduce or eliminate chronic headaches. It’s helping, but its side effect is drowsiness, which definitely interferes with my life. It would be really nice to not have to take it.

Chiropractic treatment and massage therapy have been useful for temporary relief both of my back pain and my headaches, but it’s only temporary. The pain always comes back. And the problem with those is that someone else has to do something for me. I can’t do it myself. It’s expensive also. I’m hoping to create a Yoga routine for myself that’s specifically for treating my back and headache condition that will reduce or eliminate my need for medication, chiropractic, and massage.

I’ve already taken some action that has helped. I’ve eliminated almost all junk food from my vegetarian diet and have started a cardiovascular fitness program. I’ve begun to lose the weight I need to lose and have noticed fewer headaches and sneezing fits. When I feel a headache coming on, it’s often accompanied by a sneezing fit. Junk food like soda and candy often trigger a headache and sneezing attack.

I’m also meditating regularly. I don’t know Yoga meditation. I use a Buddhist style with a mandala and some self-hypnosis techniques. I can eliminate a headache by going deep into state, but that relief only lasts if the headache is a minor tension one. The severe migraines that I get are only relieved while I’m in state. When I come out, the headache returns.

The economy is tough right now. I don’t have a large budget to hire a Yoga specialist to give me regular lessons. I need to create my routine on my own. I’ll need to learn from affordable DVDs, books, web sites, etc. In my web searches, I did find a DVD about Yoga for back pain:

Gary Kraftsow’s Viniyoga Therapy for the Back

Does anyone know if this set of videos is good? Or do you know of other videos I should get? Although I cannot afford to hire an instructor for regular tutorials, I can afford one or two sessions. The plan is to learn as much as I can on my own via the DVDs, books, and web pages and then get together with an instructor who can help me tweak it.

I very much appreciate any advice that is shared. I am suffering daily. If I can somehow create my own relief from my pain, it will bring an enrichment that is beyond words. It will be like getting my life back.

#2

I’m sorry to hear you’ve already decided against working with a qualified teacher – that’d be the safest route. Even with a qualified teacher though, you’d have to watch yourself and take it slowly, building strength (esp. core strength) and flexibility without kicking anything out of place. While you don’t get to neglect anything when making a whole body change like this, be especially certain to give your hips plenty of time and movement. Also, wonder about the support your shoes are giving you in minute-to-minute life.
oh, and talk to your MD about the timing for your antidepressant pill. If you can get the serotonin-melatonin cycle to make you sleepy at bedtime that’s the most helpful.

#3

I’m sorry to hear of your suffering. I too have chronic back issues and over the last 2 years have used yoga to help ease my pain. There are however a few postures that aggravate my problem, so I have learned to modify poses so as to not hurt myself. Also my teachers know of my problem, so they keep an eye out for me.
I feel yoga has helped me become stronger, not just physically but mentally and that the extension and expansion I strive for is a great relief to my compressed joint in the T12 area of my spine.
I would just like to add that although you may not be able to hire a “yoga specialist” most yoga studio’s in our area hold weekly Karma classes , that are pay what you can. It helps those who may not otherwise be able to experience a yoga class (guided by a teacher) participate. You may wish to check this out with your local studios’ before investing in DVD’s and the like. Nothing replaces the guidance of a qualified , caring yoga teacher! You can then take what you learn there to your mat at home and practice daily or whenever you like.
Best of luck to you .
Peace & Joy,
Callie

#4

You are likely to learn a great deal about who you are from the sort of injury and subsequent pain you outline. Gary’s work is very sound and Gary himself is a joy to be around and listen to. I have not tried the tape so I cannot speak to the efficacy of the program.

#5

The Yoga Journal website has several articles on back pain, including poses with a therapeutic focus.
http://www.yogajournal.com/poses/finder/therapeutic_focus/t_back_pain

#6

It sounds like you are listening to your body, and responding accordingly with changes in your diet.:stuck_out_tongue:

The headaches and sneezing might be triggered by foods you’ve become sensitive to. Intolerance can develop when we eat the same food frequently, whether its corn, wheat, eggs, tomatoes, citrus fruit, soy products- even an ingredient in a nutritional supplement we take daily, or chamomile tea.

Have you considered doing an elimination diet, where all or most commonly eaten foods are avoided for a week or two? If your health improves, you then slowly reintroduce each food and assess the effects. Keep a daily food and symptom diary. Sometimes just eating a more varied diet where “trigger” foods are eaten less frequently will help relieve symptoms.

The Viniyoga Therapy dvd for upper back and neck is one my mother used for arthritis, she noticed an improvement in range of motion and pain when she did it consistently. Lots of good reviews on amazon. I am going to send her the Ming Chew book “Permanent Pain Cure” soon, several sport guys recommended it.

Good luck!

#7

Many thanks to all who responded. I very much appreciate your taking the time to help me. Here’s what I’ve decided. I’m going to, if at all possible, enlist the help of a Yoga instructor. As you likely know, the economy is very rough right now. Weekly instruction is out of the question, but I might be able to swing monthly. I’m going to get the Gary Kraftsow DVDs and start learning. I know to listen to my body and be careful. Then I’ll want an instructor who’s willing to view the Gary Kraftsow DVDs so that he or she will know where I’m starting from. I’m also printing up and using those exercises shown on yogajournal.com – thank you, Wendy.

The headaches and sneezing might be triggered by foods you’ve become sensitive to. Intolerance can develop when we eat the same food frequently, whether its corn, wheat, eggs, tomatoes, citrus fruit, soy products- even an ingredient in a nutritional supplement we take daily, or chamomile tea.

Have you considered doing an elimination diet, where all or most commonly eaten foods are avoided for a week or two? If your health improves, you then slowly reintroduce each food and assess the effects. Keep a daily food and symptom diary. Sometimes just eating a more varied diet where “trigger” foods are eaten less frequently will help relieve symptoms.

Yes, I’ve read both in a book on migraines and on the web page of the Kirchner Headache Clinic here in Omaha. I’ve figured out that peanuts and foods with a lot of white sugar trigger my sneezing and headaches. That stuff is out, as is straight tap water. The tap water where I live isn’t so great, so I double filter it via two Brita water filtering pitchers. I’m making batches of herbal tea in a coffee maker with that filtered water and bottling it and taking it to work so that I don’t buy soda pop. This has helped A LOT. I am considering the elimination diet that you speak of. It’s described in the headache book I read, but it recommends also eliminating my headache medication – and that part is very scary. Without at least the antidepressant, I would get a debilitating headache every day. Starting next month I’ll finally have health insurance. If they’ll pay for it, I’ll go to the Kirchner Headache Clinic. If not, I’m on my own to figure this out. I’ve also reduced my altitude (by moving from Denver to Omaha), which has helped some.

So that’s where I’m at. I’m working for a total life transformation here. There’s more going on besides what I’ve written about. Thank you all so much for your help.

Oh, one more thing: If anyone knows of a possible Yoga instructor in Omaha, NE, who would be good for helping me with my condition, please PM me if it’s not too much trouble.

#8

I really like the Kraftsow DVD’s but the two are very different.

After not reviewing them for some time - and going back to them - I actually thought they were a little more advanced then I would have liked.

Without individualized instruction they are probably as good as you will get. Please let us know what you think of them after you receive them.

Vic

#9

Hi, you might try the therapist directory listing at the integrative yoga therapy website.

I trained in this school, and the training these teachers have can help.

In your thread you mention meditation, this can be a powerful tool to allow your subtle body(ies) to help this problem. You are doing some good things, whatever practice you do, begin with very balanced movement - slow, deep, even breath combine with limited ROM. This compassionate practice done in a sustained manner can produce great benefits, as it begins by balancing the Vata Dosha (air0like elements within the body).
It is also good to stay as hydrated as possible, so journaling your pure water intake can be helpful.

#10

Hey, psst, yogaspokenhere, this thread is two years old… :stuck_out_tongue:

#11

[QUOTE=Joanna63;47514]Hey, psst, yogaspokenhere, this thread is two years old… :P[/QUOTE]

That’s okay. Her/his thoughts on the topic are appreciated just the same.