The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › Injuries, Restrictions, Ailments, Pose Modifications › Injuries › Extreme lower back pain during floor poses
The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › Injuries, Restrictions, Ailments, Pose Modifications › Injuries › Extreme lower back pain during floor poses
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Hello. I would really appreciate your advice here. I did Bikram yoga regularly until 3 years ago. Fast forward to January 2013 – after 7 knee surgeries (long story!), I restarted my practice. I was soooo happy to be at it again! During my knee recovery, I reherniated my L5-S1 disc (had done so rather severely 8 years ago and had a microdiscectomy with great success). The disc pain I had in January wasn’t nearly as severe as the pain I had 8 years ago. When I restarted Bikram, I stayed away from sit ups, but I had pretty good success with the other poses. I also tended to lay on my side for savasana, since this is generally more comfortable. That being said, I always leave class with a painful back, but it always seemed to feel better within hours. Until yesterday.
I went to class yesterday morning. After having the best standing/balancing poses I’ve had in a long time, primarily due to the differences I’ve had in my leg strength and flexibility post-surgery, my back is completely angry at me. I could barely get up off the floor after rabbit pose. I spent the remainder of class post-rabbit trying to relax and breathe through the pain. Picking up my mat after class took me about 5 minutes and was excruciating. And changing my clothes was even worse. I have been lying on ice since I got home yesterday.
I’m hoping my back will be back to its “normal” by next week. That being said, have you heard of anyone having as difficult time as me with the floor poses? And have you ever had students sit out that portion of class? I don’t want to be rude to the instructor or to others in the class, but I can’t risk the same thing happening again. I appreciate any advice or suggestions you have!!!! Thanks in advance!!!
Hi Kelly
Ow! You are in such pain. I want to help. Firstly the most important thing you can do now is obviously to avoid yoga and take care of the acute situation.
There are a number of things happening (in all likelihood). One thing I cannot assume is that you are doing the poses in the best way possible whether or not you think you have been. Another is to address the issue of core strength (not now!).
You could confirm for me 2 things. One is if you believe it is exactly at that point of L5-S1. The other is to tell me if you feel any relief in child’s pose. That is when you kneel, toes together, knees apart. Hands under shoulders and ever so carefully bend your arms to bring your body to the floor. Do with your arms what you can. That could mean walking them out in front of you little by little by little and lowering your torso to the floor. If that works for you, I think you’ll find this is an extremely soothing position that you’ll want to revisit. The beauty of it is that you can also gently move your hips side to side and create a little space and movement where you need it (a totally self-limiting exercise).
Other than that, for the moment there is nothing we need to talk about until you answer those questions. You have too much pain to be sorting through pose technique at this moment. We’ll get there.
Namaste
Gabrielle 🙂Thanks, Gabrielle, for your quick response and for you offer to help.
To answer your first question, im certain the herniayion is at L5-S1 (confirmed with an MRI). As for child’s pose, it feels good to be in it, but once I come out, my back is definitely more agitated.
As my back has calmed down a bit, and as I think of the last few months, a couple of things come to mind. First, like I mentioned earlier, the standing poses feel heavenly to me and my back. But the minute I lay down after tree pose, even keeping my knees bent, my back gets very angry. This last episode, my back went into an all-out tizzy. Staying in one position too long really irrritates my back, and i think the transition from all of the standing poses to sudden savasana is too much for it to handle. For instance, when i do other exercise, i always end with walking, which i think helps my back transition to relaxation. My reaction to savasana isn’t unlike when I’ve had to lay flat, even with a knee bolster, when getting a massage, icing my knee at physical therapy and sleeping (thankfully I’m a side sleeper!). My suspicion is that I have some really aggravated lumbar muscles along with the herniated disc, and unfortunately what makes one issue feel better irritates the other issue (i.e. my reaction to child’s pose).
Thanks again for any advice you have!
Hi Kelly
While I ponder some more (and I am about to go out too!) can you tell me if you’re seeing a healer, medico, chiropractor at the moment? What have they suggested? How comfortable or what level of ease have you in doing something like cobra pose with or without arms assisting? What about backbends while standing?
Namaste
Gabrielle 🙂Thanks again, Gabrielle.
I had seen a chiropractor for several months with only marginal results. I have tried massage and acupuncure. I’ve had the best response from Rolfing (but my Rolfer has been out of the country for 3 weeks!) I do have an appointment with an MD in a few weeks. The herniated disc is the only thing anyone can agree on. I’ve been told my glute medius is tight, others have told me my hip flexors are tight (not sure I agree with that – I can get completely flat in pigeon), others have told me I have tight IT bands (who doesn’t!).
As a side, I did have a follow-up today with my knee surgeon who gave me a medrol dose pack (oral steroids) because he saw how much pain I was in. As hesitant as I was to take the meds, I am feeling soooooo much better already.
Hello Kelly
Do you sit a lot for work? Do you move around? What’s taking up your time when you’re not yoga-ing?
How is your core strength?
How do you incorporate back bends and movement into your spine in your daily life?
Have you seen any of my technique videos? I have a feeling you ought to see the one about Flatten Your Tummy and Strengthen Your Back as that may provide some much needed support. There are other videos there.
I want to ask you if you point your feet inward in Standing Sep Leg Intense Stretch?
I also need to know if you think full pigeon may warrant being missed for a little while?
See you back here!
Namaste
Gabrielle 🙂 -
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