Stiff and tight lower back after damage. How do I get back to yoga?

Hi Gabrielle,

I had suffered some minor bone loss on my L3 – L4 vertebra, but I didn’t had any surgery I am still under chemo theraphy.

My posture is much better there are no postural changes , my doctor said you can resume all kind of sports or yoga after 6 months from now.

My pain from back has reduced upto 90% but there is slight stiffnes and tightness on my right lower side just above my right buttock .
I have recovered well and now my weight has increased upto 78 kg its 10 kg more than the previous during my illiness.

Please let me know how to approach the situation?…

Hello Diptesh

If you haven’t already downloaded my free e-book on back pain and yoga I suggest that it may hold some interest for you. (All subscribers to my newsletter get this). Specifically many of the experts recommend never being totally inactive. This means keep some movement in the area; keep doing some exercise.

As I am not familiar with your exact problem because I don’t know you personally, I would recommend confirming with your doctor (and checking in with your own intuition) what level of milder back exercise you could undergo to start with. Your letter seems to indicate that you will not have any restrictions in 6 months. But I imagine that you need some kind of activity until that time so that you can build up your support, strength, flexibility and stamina.

I sense that a gentler approach to start would be good. A program to strengthen your core muscles (even Pilates) to help create a solid support for your lower spine. Perhaps a yin yoga program to create some space in your vertebrae and length in those tight muscles. I would not start with a vinyasa style yoga as yet.

The choice of exercise will depend on what your physician and you decide as appropriate. Experience with the style of yoga that I teach (Bikram Hot Yoga) has shown very impressive results with sufferers of all kinds of ailments.

Thanks for your question,
Namaste
Gabrielle 🙂