The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › Injuries, Restrictions, Ailments, Pose Modifications › Lower back › LOWER BACK INJURY
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Hello, I have just started bikram yoga ( 3 classes in 4 days) and have hurt my lower back within a few hours of my last class, simply by getting out of a chair. I had deliberately avoided some of the more difficult poses due to my back history – a lower disc sometimes “bulges” and in worst case pushes against spine but this has not happened for some time as I am extremely cautious. In fact this class was meant to enable me to build my core strength and ultimately remedy the situation. Should I be doing Hot Yoga? How long should I wait until I start again? Can I continue to do some of the poses whilst injured? Which are the poses to avoid? I am very interested in getting your book as I am completely hooked – but only if I can safely pursue this type of yoga.
Please help me as I don’t want to give up something I have just discovered but also I don’t want to live with backpain.
Thank you for your time.Hi diney
Welcome to the forum. Thanks for your interest in my manual. I am very sorry you have sustained an injury in your back.
Your problem is often encountered.
The key to core strength activation is to know how to activate it. (I know because I lost a lot of it after I gave birth!). Simply going to this yoga is extremely satisfying but if you don’t know how to activate your core then many of these poses could be dangerous or at least difficult for you.
From your story, it appears you have had this problem for possibly years. It may not just fix up by going to yoga in a week. Please find someone who can help you find those muscles again! A physiotherapist, a Pilates instructor, a personal trainer at a gym or someone like that.
There are things I could ask you to do in class but frankly at this early stage when you are still feeling your way around the poses I think it is better to treat your acute condition until you are feeling OK to go back. In short, if you do some of these poses the wrong way, either through lack of understanding of the pose or even mis-instruction then you will exacerbate your problem.
Deal with your acute problem first. You can find relief in a few ways. One of them is to do some backbends. Go take a look at these pics of Cobra pose: Cobra pose photos. Do some Cobras (about 15 seconds a pop, several times per day). You may recall from your 3 classes that you are not supposed to use your arms in this pose. Try that. Also do some Cobras where you use your arms to some extent even straighten them. Just be careful to keep the shoulders down away from the ears.
You can find relief by going into child’s pose and embryo pose. That is, with toes together and knees either apart or together and relaxing your body on your knees.
Another thing to start to work on at home is your core strength. I know I have recommended some professional help. You can also see if this video of mine can help you: Flatten Your Tummy And Strengthen Your Back.
Your bulging disc (which is a misnomer for herniated disc) is begging you for some relief and it wants to do backbends. So use the floor to support you in those Cobras, learn how to strengthen your core with help and by looking at my vid, and find relief with those relaxation poses.
Looking forward to reading others’ ideas for you and from hearing some good news from you
Namaste
Gabrielle 🙂 -
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