The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › Injuries, Restrictions, Ailments, Pose Modifications › Lower back › Piriformis Syndrome, IT Band Tightness, now knee pain…
The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › Injuries, Restrictions, Ailments, Pose Modifications › Lower back › Piriformis Syndrome, IT Band Tightness, now knee pain…
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Hi, I have recently started Bikram Yoga due to a lower back injury. I am a runner (for 15yrs) and workout at the gym 2-3days a week. Ive had a herniated disk from a car accident 19 yrs ago and have always dealt with the pain. Since Jan 2009 i started having a strange pain on the outside of my left knee (diagnosed in Nov ’09 as ITB Syndrome). Then around March 2010 i suffered some very painful lower back problems (left side)(diagnosed as Piriformis Syndrome). The chiropractor and Physical Therapy did not work, which eventually led me to Bikram Yoga. I did the first full Intro week and was addicted. I also finally got some relief on my lower back pain. So now a month into the yoga, I am starting to get a little of the back pain again. Also, while it has greatly improved my ITB Syndrome, I now have this strange pain in the front of my knee caps (both). I then had a few days that the front of my hips hurt, around the joint area, almost like it felt a little unstable. I also noticed that my hamstrings are a little tighter (significantly more on the left side, where the piriformis syndrome is). I have just got back into running since the injury and felt great getting back. But now i don’t know if its the yoga that’s causing the discomfort. I really love the yoga and i feel like it helps me mentally as well as physically. I’m never in “pain” during class, I would say its more of a little discomfort or a little tightness in my hamstrings and some lower back pain, but my instructor suggested that i tighten stomach muscles and that has definitely helped a lot with the lower back pain in class! The pain and stiffness usually comes after class and in the morning when i get out of bed. So i would like to continue to practice, i just cant deal with the pain and stiffness in my knees and hips. Is there a problem with my alignment? or is this the natural part of adjustment to the changes my body is going through? Any help is appreciated. Thanks in advance!!!
tight and stiff muscles and joints are a sign of overuse… could be you are pushing too hard and flexing unneeded areas. creating undue stress
Check out Lucas’ Yoga Body stretches. I have found that they have improved my range of motion and after yoga pain and soreness greatly. They are especially beneficial for opening the hip and loosening up hamstrings. Also… recently I was told that I was compressing my lumbar spine during back bends and that I should concentrate on stretching way up and keeping the chest lifted as I go back. Since I started doing that I no longer have the low back pain and can actually go farther back than before. Same concept for half moon has improved that posture as well and made it easier on my low back.
Hi Lissette
Sorry I haven’t answered this sooner. I was running a weekend Pose Clinic Workshop interstate.
Alright… So yes, it could be technique.
Have you read the blog post: Opening Up Your Hamstrings With Hot Yoga? It is highly possible that you are exacerbating injury with poor technique. When you read the blog you’ll understand. There are photos too. If you still need more help then come back and talk as I have plenty of other resources including Pose Tutorial DVDs.
Actually it may also help you to read the most recent answer I posted just 10 minutes ago: Hamstrings, Glutes and SI Joints.
See what resonates for you. If you do have an injury in your muscles there are things (like gravity stretches and yoga techniques) that will worsen your injury – even with the best of healing intentions!
Namaste
Gabrielle 🙂PS: 😆 For those of you interested and to save you a Google search: Find Lucas’ Yoga Body information here.
Namaste
Gabrielle 🙂thanks everyone for the responses.
Gabrielle, i will read the blog now before my class tonight. i will let you know of any improvement.
Micherie, i will def look into the stretches.
i will def check to make sure im not doing too much, Fraseram
I’ll chk back in after class,
thanks again!
Hi Gabrielle,
so its been a while that i have been back to Yoga, only because for the past two weeks I have been experiencing pain in my lower back/glute muscles. I was in extreme pain to the point that i was unable to walk normally. I took a break from running, working out at they gym as well as the yoga. Nothing helped. So i returned to yoga on Monday and i cant say i felt any relief but i felt a little more relaxed. I am going to try again tonight and just take it easy when it comes to my back. Are there any postures you recommend not doing and the ones you recommend i should definitely do for the lower back/glute pain?
Thanks!
Hi Lissette
I love to take child’s pose between floor poses (knees apart, toes together, lying forward). It gives tremendous relief to the lower – and indeed whole – spine, the SI joints and the butt too. Put your arms forward or towards your feet.
So instead of getting to the floor to lie on your back try substituting this pose. You will skip the sit-up of course and just push yourself away from the floor. You will be in a good starting position for many of the floor poses.
Try it!
Namaste
Gabrielle 🙂Thanks Gabrielle!
My class yesterday was actually better than the last two that I practiced with pain. I still felt a little pain but was not as bad. The sit ups were the worst and did as best as i could with my knees bent. I felt the same after class, then rested with a hot wet towel on my back. I woke up today better than i have felt in weeks! and today the pain is still there but not as bad! I will take your advice for tonight’s class and see how it works!
I appreciate all the help and feedback!!!
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