back injury

[Guest guest]

Hi Tenzin,<br>I mess up my lower back during

practice on a way too frequent basis. In the past I always

went to a chiropractor, who fixed me with one

adjustment. But Hulasana brings up some good points to be

aware of with that. The last time it happened (OK, so I

skipped the first half of the seated postures in the

primary series and went directly to the 2nd half. Some of

us just have to learn things the hard way) I just

put ice on it and didn't practice for 2 days and then

eased back into practice and within about a week it was

back to normal. I think I did an ibuprofin the first

night after it happened also. I have found that the key

is what you do within the first day of the injury.

<br><br>May your back be happy again soon,<br>Ruth

[Guest guest]

in which posture and how did the injury

happen?<br><br>Have you asked yourself: "What were the emotional and

mental states just before the injury, before starting

the session, and and that whole day? Was I

distracted? What distracted me?"

[Guest guest]

Hi Tenzin:<br><br>I had a traumatic lower back

injury several months ago, doing warm ups for

handstands. When it happened I couldn't even lie on my back

and straighten my legs. The pain was horrendous.

Could not get dressed after class, had to crawl home

and could not get out of bed for a day, couldn't even

sit up. I thought I'd never see my toes

again.<br><br>Did ice and heat, a lot. <br>Went to my GP, saw a

physical therapist who practices astanga and he gave me

some simple exercises that I continue to this day. I

could detail them for you if you send me your

email.<br><br>But the best thing I did was acupuncture. 6 days

after the incident, I hobbled like a little old lady

over to an acupuncturist recommended by a friend. She

told me it could take a few sessions, but I walked

upright out of her office. I still had a slight pinched

feeling in my lower back and went back the next week and

she took care of that in one session. She also did

this thing I had never heard of, creating a vacuum by

holding matches in glass cups then putting the cups on my

back and the back of my knees. It seemed kind of hokey

to me, it was supposed to pull out stale energy(?),

but someone here probably knows more about it than I

do. Whatever, the combination or just the

acupuncture, it worked for me, and I tend to be skeptical. And

I got to say hello to my toes again.<br><br>Every

once in a while, maybe if I don't keep up those

exercises, my lower back starts to feel pinched and I return

to the acupuncturist and she takes care of it. I

highly recommend it.<br><br>Also, when you are on your

back, have a pillow under your knees. On your side, put

a pillow between your knees. Walk as much as you

can. A soft couch is your enemy, as is bed rest. If

you need to sit for a while, bring a jacket or

something you can use for lower back support.<br><br>I

don't like to take medications, but I learned Ibuprofen

is good not only for pain relief but as

anti-inflamatory if taken on a regular basis, like for a week,

steadily. I was told to take three at a time, but I must

admit that I didn't. <br><br>I did drink a lot of tea

for joint relief, from either "Yogi Tea" or

"Traditional Medicinals" that probably include turmeric, which

has been discussed on this board, and other stuff

supposed to help. Don't know whether that really did any

good, but it didn't harm and tasted good and

comforting.<br><br>There have been discussions about pros and cons of

massage on this board. Some say stick to styles like

accupressure or shiatsu. I'm sure other can offer their

opinions on this.<br><br>I must tell you that I feel my

back is stronger than ever now, probably due to all

the attention it demanded of me. At first I was

tentative going back to class, afraid. Now I have no

hesitations, just a more clear awareness.<br><br>I hope you

feel better. It took me about three weeks. Good

luck,<br><br>B

[Guest guest]

Bandawoman:<br><br>Thanks so much for your reply and your help. If you could

e-mail me those exercises, my e-mail is tenzinw<br><br>Thanks

again,<br><br>Tenzin

[Guest guest]

Hi,<br><br>I haven't thought about the emotional

or mental causes enough. <br><br>I was plugging

through all the backbend poses, kind of feeling ok, made

it through eka pada, dwi pada, still ok, but during

yogandrasana something happened. It was not sudden - I could

not hold it for very long - and noticed that I could

barely move afterward.<br><br>I had just finished a week

of first series with Guruji, one day of 2nd series,

had to go back home to work, three more days of 2nd

series at home, then this...<br><br>I have been dealing

with a very emotional issue with a yoga teacher

lately...

[Guest guest]

Thanks Ruth.

[Guest guest]

You're welcome. I hope it-and the other

postings-help.<br><br>And to talk a little about the positive side of

injury-it can be a tremendously focusing and educational

experience if you choose to use it that way. So even though

it may feel like a setback in your practice at

first, it may be something you need to go through to

progress in your practice. <br><br>Ruth

[Guest guest]

You say you were recently at the big workshp

prior to this injury?<br><br>Maybe there is a pattern

here. Three times I ave had moderate injuries (lower

back, pulled hamstring, that sort of thing -- not as

bad as you describe but they can persist for months)

just after experiencing a significant ratching up in

the intensity of my practice. It's not as if one

particular posture causes the injury, instead I am suddenly

doing several familar postures more deeply, or I

introduce too many new ones at one time. All three of these

injuries followed immediately upon big weekend workshops

or Mysore classes in which ground-breaking

adjustments were experienced and I felt really charged up

afterward.<br><br>Maybe we are inclined to move too fast? Perhaps we

should be especially cautious after inspiring yoga

gatherings? What do you think?<br><br>Heal well.<br><br>Peace

and Good,<br>Homer

[Guest guest]

Homer:<br><br>I agree with you. It was definitely cumulative. I think I do

need to Slow down. I'm resting

now.<br><br>Thanks.<br><br>Namaste,<br><br>Tenzin

[Guest guest]

A helpful tip, especially for some older and

stiffer practitioners is to preload with ibuprofen -

400mg to 800mg taken a half hour before starting

practice will reduce post-practice discomfort a lot. If

you do this on a regular/daily basis you will notice

a lot of improvement in a couple of weeks.

[Guest guest]

to "preload with ibuprofen" on a daily basis will

turn you into a drug addict!! This is the most

dangerous advice that could be given to any one especially

yoga students. Perhaps the "doc" is a getting a

kickback from the big drug corporations to dispense this

advice - but rest assured it is dangerous and misguided

advice.<br>Missy p. clearly sees the wiles and wants of the

writers on this message board. Any idea that is popularly

held (and easy to carry out) is embraced. Any ideas

that are not popularly held (like many from

traditional yoga systems) are immediatley scoffed at. Missy

p. can already imagine the incoming responses - "I

took tylenol for this injury and it really helped my

marichasanadrugs aren't so bad they have a good purposeI

drink beer a half hour before practice and all my pain

goes awaywhat you say is not for everyone, don't

take that advice just do what feels right - like me"

and on and on. <br>The "doc"tor is in the house and

he is recommending drugs and weights. What's next -

surgery and a high protein meat diet?<br>Dear Friends -

missy p. entreats you from the bottom of her little

pink heart - to understand that if you take drugs to

get through practice that is not a yoga practice. We

all know that yoga is a path for liberation. To be

free of suffering. Yes we all suffer. If we mask or

dull the suffering of the body and mind with drugs -

it is only temporary. We have not eliminated the

pain. Keep your mind clear and sharp - understand the

nature of pain. Ashtanga yoga is a path to purify the

mind and nervous system. Drug taking during practice

makes this impossible. It is a waste of time and

consciousness. You will miss the great gifts of Ashtanga Yoga.

[Guest guest]

I couldn't disagree more. "Preloading" with

ibuprofen is asking for disaster. Ibuprofen and other

NSAIDS can have severe gastric side effects, including

bleeding ulcers. This is especially true if these drugs

are taken on an empty stomach, and many people

practice in the morning before eating anything. These

drugs have a lot of other potential bad side effects as

well, and when taken long term cause kidney

damage.<br><br>Practicing yoga allows one to be in touch with their body.

Taking drugs to get through practice will disconnect the

mind from the body. There are NO short cuts.

[Guest guest]

Sorry, yogadoc, but I am also a physician and I

continue to preach what I have practiced for several

years: preloading with ibuprofen allows one to move

further into one's practice and helps *prevent* injury.

This has worked well for me and has allowed me to

continue serious skiing, biking, rollerblading,

windsurfing, and diving. Obviously gastritis is a limiting

factor, but only a small percentage of users of NSAIDS

get significant gastritis/bleeding/ perforation, and

I operate on them when necessary. I personally have

never had any side effects. Nephrotoxicity is a serious

problem with outdated ibuprofen but is not at low ongoing

doses. I am not talking about perception altering drugs

or mind-body disconnect, but simply to allow one to

actually DO the practice. For those who have been flexible

and limber (ie gymnastics, ballet) all their lives

yoga seems to come easily, while for those of us who

came to sports and yoga without that background

progress is slow and painful and we are limited by

musculoskeltal stiffness. NSAIDS are NOT a shortcut, but they do

allow me to practice actively and over time to reduce

the need for them.

[Guest guest]

Gee doc, i've been stressed out lately, I'm

thinking that if I take a little valium every day, it will

really help me get through this tough time - care to

write me a script?.<br><br>I'm not sure if you're

jerking our chain here - this advice just seems so far

out - and maybe there's no point in convincing you

but to anyone who is sore out there, here are some

very basic reasons why taking ibuprofun on a daily

basis is stupid<br><br>1. The warning on the bottle of

Motrin IB i have says do not continue use for any longer

than 10 days - 3 days for fever - i find this medicine

has been very valuable when i tweaked my back and

when i've had a bad fever/flu- i find it very powerful

and am very wary of taking it unless i absolutely

need it- why anyone would want to allow their system

to get used to and possibly become immune to its

effects are beyond me.<br><br><br>2. You are not supposed

to take ibuprofun on an empty stomach(and it DOES

irritate your stomach if you dont have food in it)-

ashtanga yoga practice is meant to be done on an empty

stomach.<br><br>3. If you are very tight and unflexible because you

have done a lot of sport-well, welcome to the club,

honey. Stop looking around you and start practicing. If

you are keen on practicing Ashtanga, practice 6 days

a week and dont move on to a pose til your ready.

Everyone gets sore now and then - hot tub, shower, tiger

balm, fine - but If you are so sore that you have to

take medicine after every practice you are pushing

yourself way too hard and you need to back waaaaaaay up.

Most important, you should have a good hard look at

why the hell you are doing this to yourself - perhaps

this form of yoga is not for you.<br><br>4. Masking

the symptoms of an injury with drugs and continuing

to practice on the injury, but not feeling it

because you're medicated seems like a recipe for

disaster. I mean, really- why would you want to go DEEPER

into an area thats vulnerable - that injury is telling

you you're not ready.<br><br>Further info on

ibuprofun can be found

at:<br><br><a

href=http://onhealth.com/conditions/resource/pharmacy/multum1/item,70851.asp

target=new>http://onhealth.com/conditions/resource/pharmacy/multum1/item,70851.a\

sp</a><br><br>But I'm curious - how long have you been practicing,

how many days a week do you practice, are your

teachers aware of how you're approaching

practice?<br><br>namaste<br><br>sue<--card carrying member of the neither

flexible or limber

club