The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › Injuries, Restrictions, Ailments, Pose Modifications › Injuries › Postures to Avoid? – Strained Erector Spinae
The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › Injuries, Restrictions, Ailments, Pose Modifications › Injuries › Postures to Avoid? – Strained Erector Spinae
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Hello,
A little over a week ago I strained my lower back. I fell out of standing head to knee on my right side and set off sharp pains in my right lower back and right hip flexor. However, the day before I put a shipment away at work. A lot of the items weighed 50 lbs. I know I did not lift them with proper technique. A few years prior, I tore a hamstring putting away the same delivery while tired. I was trying to avoid hurting my hamstrings and was compensating with my back bc my core was fatigued. It was the next day in class that I set my back off. I was okay finishing class, but I experienced pain bending forward once my body cooled off. I’ve consulted with my chiropractor and we both think the injury was caused by lifting, not yoga. He has been doing ART and graston to help me heal faster.
Since then I have improved every day. I have not practiced yoga and have avoided bending forward. I have been able to run (I did a half marathon 2 days later with no pain), bike, and even swim (I had to be very careful with turns and also modified my swim workout). I really want to return to Bikram bc it has helped my neck/jaw issues soooo much (a couple months of Bikram >>> years of modern day medical treatments). I already feel those issues returning. My concern is returning too soon and setting myself back/making an acute injury sub-acute/chronic. My lower back is still recovering, but I need to return to Bikram for my jaw (it is already cracking again and my suboccipitals have also made themselves known and they won’t shut up).
My question is: what postures should I avoid or modify with strained erector spinae muscles? I’m also hypermobile. I am happy to remain still in a stand or savasanah while avoiding those postures. I want to be in the hot room and doing what I can to heal my body.
Thank you,
Stef
Hi Stef
Thank you for the excellent detailed information. A busy few hours while I take care on an urgent matter. I’ll be back.
Quick question… just in case I am able to reference my resources… do you happen to own my manual or app or pose tutorials? It may shortcut some explanations.
See you back here soonish
Namaste
Gabrielle 🙂Hi Stef
You of course have been avoiding bending over into Standing Head to Knee. But you can do something rather than avoid poses. In this case, stand firm on both engaged legs and bend up one knee (instead of rounding down!) and use interlocked fingers (never interlocked thumbs, just let them do what they do) and hold the knee. Stay standing, standing leg ‘locked’. Allow the weight of the bent leg to create traction in your arms as you stand there, foot relaxed, chest lifted, shoulders down and back. It’s amazingly therapeutic. Tell me if you need more explanation. It should feel great.
Instead of going into Standing Sep Leg Intense Stretch with a straight back, you should enter with chin to the chest and ROUNDING down, as if it were Sep Leg Head to Knee. By all means step out and then round down (this will protect your back), then, when you’re down to the floor, BEND the legs (do NOT keep them straight, but you must now straighten the back) slide the hands down the back of the calf muscles to get the fingers under the feet from behind or a little out to the side of the heel angling in. Never ever hold the feet from the side of the foot. And now depending on your flexibility you’re either going to look a little like a frog, or your legs will be straight. EITHER WAY your back should be straight. It’s just like Padahastasana but with your legs apart.
If your back is having an issue in Triangle, then don’t step out as far. Work on traction. I have pictures of this in my manual and can explain more. This is why I am asking you to tell me if you have any of my resources.
Do tell me what other poses you are wary of. I could make this post VERY long indeed if I take a shotgun approach and wrote something for every pose but that may be unnecessary. Let me know what other poses require assistance and I will get back to you.
Hope that gets you started.
Namaste
Gabrielle 🙂PS I posted this a week ago and found it must have hung and not posted.
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