There are several tips on how to go back to Yoga after a back injury
I got a question from a reader named Rachel:
“Hello, I recently re-injured my back and therefore purchased the Fix My Back Pain. It’s amazing. I almost got an immediate improvement in my back pain. I am wondering once I am free with back pain, can I resume doing stretches or Yoga poses which have me curved and round out my back?”
CLICK HERE to watch this video on YouTube
Rachel, thank you very much for sending in your question.
Now my approach is I hate when anyone tells me I can’t do something or will never be able to do something. And I hate to say that to someone else.
But when it comes to Yoga, when you go back to Yoga after recovering from your back pain, you just need to be a little bit smarter when it comes to doing Yoga.
You must:
- Know what your limits are.
- Know what you can do.
- Slowly go back to what you were able to do before.
Yoga After Back Pain Injury
If you’re dealing with chronic back pain, getting advice from your doctor before starting a yoga routine is essential. Therefore, your doctor should be able to let you know which poses are good for you and which ones to avoid.
Moreover, it’s also a good idea to start Yoga with a teacher who has experience dealing with back pain and other medical conditions.
Keep in mind that too much Yoga may make your back pain worse, so be sure to listen to your body and don’t push yourself too fast. Then, if you’re dealing with acute back pain, it’s best to avoid Yoga until the pain disappears completely.
Acute Back Pain
An injury causes acute back pain to the muscles or ligaments , which isn’t fixed with rest alone. You should avoid any strenuous activity. Therefore, you should also avoid doing Yoga if you have a herniated disc. Afterwards, a herniated disc occurs when there’s pressure on the nerves in your back due to a tear in the outer covering of your spine. While, Yoga may help chronic back pain [¹], it’s not advised for herniated discs.
You will not be able to jump in and do what you were able to do multiple months ago. And then, it is going to take you some time to get back. Moreover, it will take time for your body to get the movement, for your muscles to remember what you are doing, for your mind to feel more confident in what you are doing and for you to reach the level you did before.
Moreover, avoid jumping back into your yoga routine after an injury. Instead, take your time and ease back into a regular yoga routine.
And the last thing I would mention is when it comes to movements and if you had a previous back injury. Try to look at having the action happen in the hips. After that, the more you can keep the lower back neutral, the better.
With a neutral back, I mean that the curve in your lower back is maintained. You are not rounding it out or flattening it out. You are trying to keep that curve and have the movement from the hips.
Rachel, I hope I have given you the answer you want. Yes, you will be able to get back to Yoga. Just remember that it will take time for your body to return to where it was. Work on that movement from your hips and keep your back neutral.
Lastly, there’s a lot of research showing a benefit in doing Yoga regarding low back pain relief [²]. Studies say that yoga once a week has an advantage on low back pain, so it is something to think about.
Now, if you are suffering from low back pain, I strongly suggest you check out Fix My Back Pain :
There you go, this is Rick Kaselj from ExercisesforInjuries.com saying take care and bye-bye.
Rick Kaselj, MS
P.S. – If you want to ask a question about your injury, you can leave it on my Facebook Fan Page wall.
Say goodbye to discomfort with Low Back Pain Solved! Take control of your life today—find relief and regain your strength now!
References
1. Weiner, S. S., & Nordin, M. (2010). Prevention and management of chronic back pain. Best Practice & Research Clinical Rheumatology, 24(2), 267–279. https://doi.org/10.1016/j.berh.2009.12.001
2. Koes, B. W., Van Tulder, M. W., & Thomas, S. (2006). Diagnosis and treatment of low back pain. BMJ, 332(7555), 1430–1434. https://doi.org/10.1136/bmj.332.7555.1430