Exisiting Injury- how do I make sure I don’t push too far without copping out?

Hi,

I have done Bikram Yoga on and off for a couple of years now and then in September last year I suffered a bulged disc in my cervical spine. I had been suffering with extreme tension knots and stiffness in my shoulder for months but just ignored it and then one day at work I turned and suffered 3 muscualr spasms and a bulged disc- OUCH! Since the I have had physio therapy and sports massage to try and combat the problem but nothing really made much difference and sitting at my desk and using my computer, carrying anything remotely heavy, standing for long epriods of time and sleeping on my side all continued to be impossible. I was continually advised to rest it completely and expressly told to avoid hot yoga as it may be too much. Thus I have been inactive and hugely frustrated for 6 months.

I then , about 2 months ago, went to a chiropractor and the immediate difference was amazing. Although it didn’t disappear completely, it was 1-0% of wat it had been previously. I spoke to my friend who has just qualified as a Bikram teacher and she encouraged me to come back to class as she said the practice would strengthen the surrounding muscles and be of huge benefit. I therefore started back last week and have been 3 times in the last 8 days. Whilst I am in class I do get some slight pain but generally I don’t feel anything untoward. Last night however, when I was at home I felt the old pains returning and I am now afraid that I am actually making it worse and reversing the progress I have made but don’t know if it just feeling that way because I haven’t used it for so long and that I just need to push through and it will sort itself out.

Any advice at all would be massively appreciated. I am desperate to get back into my practice and have signed up for a year at my studio but the thought of making my injury pain reurn is filling me with dread and I am confused now as to what to do for the best- help?!

Thanks in advance, Emily.