The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › Injuries, Restrictions, Ailments, Pose Modifications › Injuries › Back Sprain
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I thought I’d start a new topic because my problem and questions have evolved
It started off with just numbness in the foot after Standing head separate stretching pose. Then a few days later pain developed. Finally it has been diagnosed by a Physiotherapist as a Sprain in my back
Basically that day I was overdoing it and not holding my core in enough and some ligaments that attach muscles to spine have now torn AKA ‘Sprain’.Lumbar sprains look like this
Lumbar (Low back)
Pain; mild to intense
Pain that spreads (radiates) into the buttocks, legs
Lower body stiffness
SciaticaOk so problem is this:
After yoga I feel great. There is no pain and no stiffness. Great right? Well , not so great because it only takes 5-12 hours for pain and stiffness to return.
I have some competing needs:
1: stretching makes the tightness in the back around the injury dissipate and thereby reduce pain
2: Strengthening back – particularly back sequence
3. Letting the sprain heal and not tearing those repairing ligaments againThe BIG problem: Stretching out tight muscles uncomfortability – the good stuff – is the same as the ligament tearing uncomfortability. And my sprain is in the middle of my back so it can come up in virtually anything.
Basically I don’t know when I’m doing harm and when I’m doing good.
And I seem unable to hold back beyond any discomfort because part of the discomfort feels and does goodAny suggestions?
Update:
After being pretty sure I tore the sprain some more in class I’ve decided to give it some rest.
It will mean stiffness and less movement of inflammation but once Im in that nice hot room and I’m enjoying stretching out the rest of my back I’m now pretty positive I’m also stretching the sprain – ligaments as they are trying to stitch together – and I don’t want to develop scar tissue which can cause stiffness and other problems later. Other people who encounter this problem might not be the same as me and may have better pain and stiffness signals and/or not enjoy the ache of stretch quite as much.
I’ll give it a few days to do some repairs and then have a go with trying to take it easy.Hi Myf
I answered part of this in another post you would have just received a notification for!
It was to look at Opening Up Your Hamstrings With Hot Yoga.
Also now that I have the additional information about your mid back being involved I can add something even more important.
Part of your problem is on the way IN to those inverted poses. You are straining your back on the way into Pada Hastasana, Sep Leg Intense Stretch AND Head to Knee poses, and probably into Half Tortoise too. Oh, and on the way out too. 😉
I have full step by step photos in my manual (the advertisement for which is on this website for Amazon or you can find it at my own website Hot Yoga MasterClass. HERE is what you need to do IN WORDS without looking at the book: Instead of entering with a straight back, as you start the descent, bring your hands in and walk your hands down the legs and round the spine, chin in first and then curl. Do just as you would do for the Sep Leg Head to Knee pose but with hands in. Then for all those poses fully participate in the proper pose. The damage is occurring for you on the way in AND out. So avoid that terrible spasming and do something great for your mid-back muscles.
Namaste
Gabrielle 🙂 -
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