The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › Injuries, Restrictions, Ailments, Pose Modifications › Injuries › Major setback. And so disappointed!
The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › Injuries, Restrictions, Ailments, Pose Modifications › Injuries › Major setback. And so disappointed!
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I’ve been practicing for about 4 – 5 years, and have really felt a great deal of accomplishment in the past two years especially. I caught a brief cold during the holidays and had a few week’s away from practice. My first week back was terrific, I took it a bit easy, but didn’t feel I had lost much in the way of strength or stamina. But this past Saturday, when going down into the first part of awkward pose, my low back seized up and caused me more pain than I’ve probably ever experienced in my life. I did stay in class and was able to do a few (but not many) of the postures. I certainly abstained from anything that caused further pain. By the end of class, I was not able to even bend down to pick up my mat and water bottle. Thankfully I was there with a friend who could pick up my junk and help me home.
I spent the next 24 hours lying on the floor, “trying” a few simple stretches from time to time, with no improvement whatsoever. I wasn’t able to even stand up on my own without major support from a rail or wall. I finally called a doctor who prescribed some pain meds and muscle relaxers. After four days, I’m now mobile again. But I haven’t been able to drive a car (the meds make me loopy, and it’s actually still painful to bend over to get into a car) so I’ve been working from home all week.
The pain is in the center of my lumbar spine, equal on both sides. No tingling, numbness or weakness in my legs or arms.
I’ve had similar, MUCH less severe spasms in the past in various parts of my neck and spine. but these have never lasted more than a day or two.
Given it’s been almost a week since the injury and I’ve only improved a tiny bit, I assume it will be a while before I’m back in a class. :(( I can’t tell you how sad that makes me!
A few questions:
1: Should I do any “mini” poses to help get some motion back into my spine?
2: Why would something like this happen? I thought I was ‘immune’ to such a severe injury with a long-term, regular practice (3-5/week) and decent eating habits. It just doesn’t seem fair! (hurumph!)
3: When I’m back in class, what should I be looking out for? This came completely out of the blue for me, so I’m sure I missed some cue at some point about an imbalance going on.Looking forward to some words of wisdom!
Hi wabbit
I’m disappointed for you too! 🙁
Thank you for providing the detail in your post.
It would be really remiss of me if I did not address the question of core strength straight away. You say that you have had these issues before elsewhere in the spine. However I would like to exclude this as a problem right from the get-go. Have you been to a physical therapist for them to assess your ability to turn on your core muscles? Your issue mid-lumbar COULD mean that over time your strong body has compensated for a lack in that area. So first place is to check this.
OK, so another question is about your other painful experiences in your neck and spine, related to your Bikram yoga practice. Did these other episodes happen before or after you had established a regular and frequent yoga practice?
>>>> It could be that your spasm literally needs a physiotherapist’s care. Many preyoga years ago I went to a step class(!) and within an hour afterward I was in THE WORST pain unable to stand, walk, lie down – I was simply at a loss to know what to do, unable to feel comfortable in ANY position. Seems a similar condition to yours! I went to a physio for manipulation, massage, some ultrasound and it cleared up almost immediately (she was VERY good). She said she could see the muscle spasm – and I of course could feel it – in my upper lumbar, lower thoracic area.
To answer your 3 questions:
1: If you have muscle spasm that is causing this terrible problem then I would resolve the spasm before causing any more issues. If you are sure it is not a spasm then regular cobras and arm assisted cobras are good to start with. Let me know if you have my email newsletter on back pain because it has some exercises in there (and a great relaxation pose). I will send it to you if you need it.
2: Why? See above. I am leaning more toward the muscle spasm theory.
3: Take care of your acute pain first before going back to class. If you’d be willing to respond to the preceding questions that would be great before I give any other advice about what to look for.I think it’s possible that if you have a spasm it could have partly resolved by your rest. I would seriously consider hands on work first because the pain meds don’t seem to be giving you the reprieve you are after.
Get back to me. I want to help you in any way I can ASAP.
Namaste
Gabrielle 🙂Thanks for your quick and thorough response!
“Have you been to a physical therapist for them to assess your ability to turn on your core muscles? Your issue mid-lumbar COULD mean that over time your strong body has compensated for a lack in that area. So first place is to check this.”
I’ve never been to a PT, but my physician suggested that would be a next step once I get to feeling more normal. I think though you could be right about the over-compensating … I did the whole “health club” thing for about 20 years (ironically, I taught step classes for a brief time in my 20s! :)) So I’m sure after 20 years of “traditional’ ab training, I was probably not strengthening the “real” stability muscles. But that leaves me with the question: wouldn’t 4+ years of yoga correct or improve that? Why would it show up now, when I feel like I was making such progress?
I file your newsletters in a their own little folder, and found a few on backbends, but I suspect that’s not the one you’re wanting me to read right now :)! would you mind sending the ‘back pain’ one along?
Thanks again. Really loving this forum, it’s a great resource!
Namaste — Matthew
Hi Matthew
I know it’s hard to believe, but because this yoga is static (without the jump through movements of say Ashtanga or Vinyasa and maybe Power yoga) it is possible to strengthen your core BUT ONLY IF you know how to activate it first. There may be movements where you routinely keep it engaged and others where you don’t. So it really is worth having it checked out.
If you are still not any better then please find someone who can help you with the spasm! You really shouldn’t exercise around it.
I just located that newsletter and I’m just sending you via your private email! I am truly grateful for your comment and glad you love the forum
Namaste
Gabrielle 🙂Hi Matthew,
I am a physical therapist and I couldn’t agree more with Gabrielle.
I once had a similar lower back problem. Even though I am a physio, I decided to have someone’s advice. I have an instability in my lower back. I can go really deep in postures. I was aware of that instability and was contracting my core while doing postures. I got a really big spasm and was not able to move at all last year. When I saw my coworker, we checked the core muscles. I had no problem contracting them but as soon as I was going to far in the posture I would lose the contraction. That’s when my spasm would show up to protect my lower back.
I would highly recommend to get it checked out. My physio checked my core while I was doing some postures in front of her. She saw the problem right away. Took me a while to control it and I’m still very tempted to go in my instability to go further in my postures but I know I’ll end up hurting myself again.
Good luck with everything! Hope it gets better fast!
Thanks, Gabrielle/Abelanger. This is making sense to me now! I’m certain I’ve been doing the same thing, Abelanger … going deep into postures and losing the contraction in my core. Makes a lot of sense that over time the stronger I go into poses like that, the more the chance of something like this happening.
Odd thing: I continually get loads of compliments from instructors on my practice, and little, if any, correction on postures. Mostly, I attend classes led by new/inexperienced instructors. Is this something instructors (even experienced ones) could see/correct? Should I make an effort to go to more seasoned instructors? (Surely brushing up on Gabrielle’s master class would not hurt!)
Thanks again, this has been really helpful. Can’t wait to get back into class!
Great conversation and information. I’ve noticed Gabrielle recommend a PT from time to time. It may be time for me t find one. Thanks everyone.
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