The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › The Hot Yoga Poses › Ardha Chandrasana › Sciatica / herniated disc L5
The Hot Yoga Doctor – Free Bikram and Hot Yoga Resources › Hot Yoga Doctor Forum › The Hot Yoga Poses › Ardha Chandrasana › Sciatica / herniated disc L5
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Hi there. I’m new to this forum and would love some advice. I have been suffering from herniated disc pain/sciatica for a couple of years. I’ve noticed that my Bikram yoga practice sets off my injury/pain every single time i attend class (in the past). i’m now under the care of a physical therapist to recommends core strengthening exercises at home, and also avoidance of extreme forward bends and twists. there are several poses in Bikram that i’ve tried to modify and my pain flare-ups are less debilitating now, but still i’m struggling with figuring out which poses to do and not do. obviously i’m still doing something wrong, but i’m on the right track. is there a modified Bikram series that can be recommended specifically for folks with herniated disc/ sciatica problems?
Hello Shannon
It would be most helpful if you told me what poses you are personally finding difficulty with.
Thankfully there are some things that you can do to modify your poses sufficiently to be able to still enjoy yoga in the hot room.
* In standing forward bends and even when on the floor in Rabbit and Tortoise poses you can walk our hands down your thighs to add extra support to simply engaging your core. Do this rather than coming down with a straight back so you have good support without strain or pain. Your maneuverability will return and in time you will be able to enter and exit poses in the ‘regular’ way.
* Focus on backbends and twists to create mobility in all directions. This will bring improved nutrition through making the joints juicier! You mentioned on one hand you have been told to avoid twists, and on the other hand how you are getting some benefit from the yoga. So use your body intuition on how far to go into the twists, but try not to avoid them.
* Focus on breath, alignment and then depth and NEVER go to a point of excruciating pain.
* Please go to Opening up your hamstrings with hot yoga for some fine detail and technique photos on how to open up the whole back side of the body. This explains a technique which is useful to apply for Hands to Feet pose as well. Plus make sure you keep your feet parallel Separate Leg Intense Stretch pose so that you pose no risk in inflaming your sciatica condition.
* In backbends rise up out of the spine in an attempt to extend well before you go back.
That’s a good start. You may have some pose specific questions. Post them and let’s see where we go from there. You may simply need more detail on answers above.
Think creation of movement and space.
Namaste
Gabrielle 🙂In the last month, I’ve been starting to experience what I believe is sciatic pain (specifically, persistent pain in the buttocks). I’ve been looking on the web for some stretching therapy but read that certain stretches actually makes the pain worse.
I remember taking a class a few years back where the teacher said that standing, if you put your toes together and leave the heels slightly apart, it would prevent sciatica, but know all too well that the advice may/may not be the most Kosher.
Any advice?
Kristin
In the last month, I’ve been starting to experience what I believe is sciatic pain (specifically, persistent pain in the buttocks). I’ve been looking on the web for some stretching therapy but read that certain stretches actually makes the pain worse.
I remember taking a class a few years back where the teacher said that standing, if you put your toes together and leave the heels slightly apart, it would prevent sciatica, but know all too well that the advice may/may not be the most Kosher.
Any advice?
Kristin
Oh boy, this one escaped my attention! 🙁 Sorry ’bout that Kristin!
Pain in the body is either going to result from an event like an accident or it is going to be the result of longstanding conditions. Mostly it is the latter! And these are usually result of muscular imbalance.
I am not sure if what your teacher said is true about specifically preventing sciatica. But what I do know is that in order to keep hips and knees (and therefore the body) in alignment many people have to stand with big toes touching and heels slightly apart to preserve a straight square position, otherwise their feet fan outward. Give that your body position affects your alignment then it is possible that small changes will affect your whole body. And given that imbalances cause dysfunction which cause conditions which may produce pain over time then standing with correct alignment is key!
As for the specific stretches, which ones are you unsure about? In other words, which stretches have you discovered that are supposed to make the pain worse? I imagine you have looked up piriformis syndrome in your ‘travels’. I am positive we have had discussions on this forum: just type ‘piriformis’ in the search box on the top right.
Investigate what stretches work for you and your condition. Work on your alignment as a priority. The balance of function that you get over time from the yoga should sort it out!
Namaste
Gabrielle 🙂 -
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