Back bend problems

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#1014

Posted by regan

Hi,
I have trouble doing the back bend compression of the spine part of Ardha Chandrasana. I have had problems with my neck and back for over 4 years (as a result of being in a car accident) and doing this part of this asana places strain on my neck, trapezius muscles and arms. Perhaps I am not doing the bend properly. Do you have any suggestions?
Thank you.
Regan

[Gabrielle (The Hot Yoga Doctor)]

#2852

Hello Regan

It is interesting that you mention this as your sole problem with your backbends. So if you have any issues with other backbends please let me know. Still you were quite specific so it leads me to the following answer.

With your arms up over your head and dropping your head back it seems to me that it is probable that your trapezius and levator scapulae are contracting and could be causing the problem. This early on in the class you are not as warmed up as you are at the end, which MAY explain why it only happens here.

BTW, levator scapulae are the muscles which usually originate at the 3rd and 4th cervical vertebrae (neck) and attach or insert into the middle top border of the scapulae. It raises the middle part of the scapula. So if you have some unresolved neck injury and you lift your arms up over your head then it is likely here that you are finding it difficult to relax your shoulders down and back away from the ears. Your traps (mostly your lower traps) are also important in releasing your shoulders. Activating your lower traps and releasing lev scapulae will help to decompress and lengthen your neck.

Another issue you MAY have here is your body tightening up around the pain. This is a protective mechanism. Whether conscious or unconscious this tightening may also have to do with the fear you may have that is preventing you from dropping your head back totally. This is the safest place for you in this pose. If you can’t do that then holding your neck up is further straining your muscles and putting it at risk.

There are other things that could be happening here. For example you may find that because of the fear and or pain, you may be unconsciously trying not to go as far. As a result you may be either
a) looking up to the ceiling, instead of looking back, which definitely stops you progressing and creates strain OR
b) allowing your legs to bend.

What should you do?

One suggestion is this: if this is the only backbend that this occurs in then I would suggest that you set up as you do in Camel.
@ So, come up from the left side after your second side bend, exhale and bring your arms down to your sides to ‘complete’ the pose
@ Bring both palms in at the base of the spine
@ Squeeze your hips strongly forward
@ Inhale take a big breath and drop the head back on an exhale
@ INHALE and create LENGTH in the spine as you stretch up space between your vertebrae
@ go into your backbend.

Of course at all stages make sure your legs are completely locked out and your eyes go back as far as they can.

Your description of the problem does not relate any medical or specific problems (or any treatment that you have had or are currently undergoing, even massage) so I am just going on face value.

Regan, if this approach doesn’t work – and there are several things for you to pay attention to – then I have another idea to offer you, but I shall wait for the results of your experiments. One of these is another way to use your arms, and the other is to enlist the help of someone else in s specific technique.

Take care and let me know
Namaste
Gabrielle 🙂

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#2853

Posted by regan

Hi Gabrielle,
Thank you for your speedy and detailed response!
I think my muscles do tighten up as a protective mechanism as you mentioned. I will definitely try to relax more in the future. It is interesting that you have suggested that I may not be warmed up enough for the back bend, as I do not experience any difficulties with the other poses or even the Camel. In fact, I have no trouble doing the Camel.
Could you please let me know what else I can do with my arms? I would say that as soon as I raise my arms, put my palms together, and hold my biceps close to my ears that I feel the pain.
Thanks again.
🙂

[Gabrielle (The Hot Yoga Doctor)]

#2854

Hello Regan

You are welcome!

Without knowing you or your practice I had to cover a few options to work out the exact problem. My suspicions were correct. 😉 It is all about your body and not at all about being warmed up – as you have no problem with any other backbend.

Many times, the teacher will give a blanket command to squeeze the head with the arms. In your case, when you squeeze you are actually causing an increase in the problem, an exacerbation of the pain and strain. It is going to be hard consciously trying to relax when the technique in use is making it difficult or even impossible.

Notice that the problems arise when you straighten the arms, squeeze the palms. Notice how the muscles on top of your shoulders and around the neck close the space as your shoulders rise. I wouldn’t be at all surprised if you also notice that when you have the pain that your chin drops a little as you shrug your shoulders up.

I am going to give you some general pointers about your arms and shoulders and later on what to do in the backbend.

The arms over head:
Here’s what you have to do:
1) when you bring your arms over your head, interlace fingers and bring the arms back.
2) be more concerned that you can drop your shoulders down and back, broadening the scapulae (or shoulder blades) than bring bringing the arms close to the head.
3) in order to get the right shoulder position, you will most likely have a small bend in your elbows, and you will find it hard to squeeze the palms together. Hey, but you won’t have any pain in your neck. You will see space around your head and neck.
4) keep the chin up parallel to the ground.
5) keep working on getting the arms back without creating strain, pain, or dropping the chin.

With this technique you will definitely start to open up your shoulders. Your neck will decompress and lengthen. Your chest will open. Little by little, over time, you will be able to work the arms longer and straighter and the space between palms will tighten. Please use your dropping chin as a sign that you need to let go of something: either adjust the shoulders down and back, lift the chin up, or bend the elbows a little.

The backbend:
When you set up for your first backbend, really relax your arms and let them bend a lot as your put your head back. Settle your head back. Then lock your legs and push the hips forward. Then stretch up to the ceiling on an inhale (to create the space in your vertebrae) WITHOUT totally straightening your arms. The more relaxed your neck and shoulders the more you will be able to straighten the arms. One day you will lock them out. Track your progress!

Regan, this very important issue is going to pervade your entire practice. You can apply these principles to just about every pose. Even though it causes you most pain during the backbend, I am positive that you will benefit by dropping the shoulders (slight elbow bend) and lifting the chin in Half Moon side bends too.

Practice now with new shoulder awareness in ALL your poses, feel free to post in pose-specific threads if you encounter any problems!

Cheers
Gabrielle 🙂

[Becks]

#4395

Hi Gabrielle

When going into a back bend I am able to get my arms back and push my chest up, and feel no pain in my lower back. I try to keep my knees locked as I go back and push my hips forward but I have sharp pains in my knees if I try to lock them. Am I pulling up on my thigh muscles too tightly?? :-S Thanks in advance for your help!

[Gabrielle (The Hot Yoga Doctor)]

#4397

Hi Becks

Just confirming: is it a pain in the knees (in the joint) and not the thighs at all? Is there muscular pain involved along the quadriceps?

I await your reply! :cheese:

Namaste
Gabrielle 🙂

[Becks]

#4400

Hi Gabrielle

Thanks for your reply! It is a pain in the knee itself – it feels like a sharp pulling of some sort. The only way I can get away from it is to bend my knees slightly when I go back because it feels like I will do some damage if I try to keep my knee locked. I don’t feel anything in the quads at all. Really wierd!!! :-/

[Gabrielle (The Hot Yoga Doctor)]

#4425

Hi Becks

I am wondering whether you should just go back to that place before your leg hurts. Keep the alignment and strong legs. I would concentrate more on letting go of shoulders and neck while staying strong in the legs!

I am also thinking that some long yoga stretches (yin style) could help you iron out some of the problems there.

Let me know if that resonates for you.

Namaste
Gabrielle 🙂

[Becks]

#4430

Thanka again Gabrielle I will certainly try that. What are yin style yoga strtches? My friend bought me a workout ball and so i have been lying over it on my back to try and stretch out the front of my body. Maybe that will help. 🙂

Namaste

Becks

[Gabrielle (The Hot Yoga Doctor)]

#4433

Hi Becks

Yin yoga is a style of long duration stretches that really help to open up the body. It is a great complement to the ‘yang’ style of yoga that we love (that with a more energetic slant!).

A good place to start would be downloading Lucas’ At Home Stretching Guide. Then you can always enhance your repertoire. But first try the free guide in the Resource Center. There are definitely stretches for your legs in there.

Long duration stretches help your body recognize safety in the stretch and you will notice during the position that your body is noticeably opening up. It helps you learn how to surrender and also use the breath.

Namaste
Gabrielle 🙂

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