Low back , groin injury/pain

[Guest guest]

Sat Nam everyone,

 

I have done an archive search, not too much info. Here is the issue

I am having.

 

10 years ago, I severely tore (no other word can explain that pain)

my left groin muscle from a horseback riding accident (my horse

spooked and threw me high into air, I flew literally over her head!)

I was " holding " on with my legs, thighs, butt everything clenched

tight, which is probably what caused the injury. After landing on

the ground, and sitting up, deciding to stand up was VERY painful. I

hobbled back to the barn. Got in my car went to the doctor who said,

it was probably a bad strained groin muscle. The pain did subside,

eventually.

 

Here is my issue, doing any forward bends causes lower back strain,

doing any forward lungeing, hip openers usually cause this old injury

to flare up. Any ideas of how I might open up the hips without

causing further damage or pain? Sometimes sitting in Easy Pose is a

challenge, there must be a way to heal and strengthen this area. It

also seems that the pelvic area was also affected.

 

Any ideas on some modified hip and lower back exercises?

[Guest guest]

Sat Nam Katsbox

I have a similar injury after sliding down embankment and doing a split on a

boulder. That was 15 yrs ago. Now given a gentle exercise by a savvy

physical therapist which helps but cannot use any resistance bands or ankle

wgts.

It is call a modified clam. You lie on the unaffected side, knees bent, and

do not roll back as you do it. Put your ankles together and gently open up

the top affected bent leg and hold for 3 seconds. Do three series of 10.

If can only do 1 set fine and gradually increase as you can. Lie your head on

a flat pillow for comfort. It does help. My coccyx is involved and the

tendons shortened and cause it to pull toward the left. I am hoping to stretch

that tendon as the pain can get intense with walking.

Good luck and e mail if instructions not clear. Only open 30 degrees or

less. It is supposed to be a small move.

Heartfully

Teresa

 

 

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[Guest guest]

Kathleen

As you go, you might be able to raise it a little higher. Do not let the

pelvis roll back.

I don't know where specifically your pain is but another mild exercise is a

leg lift to strengthen the hamstrings and 30 degrees applies and hold 3 sec.

Do both legs but the opposite kn ee must always be bent to take the strain off

the back. I have to strengthen the muscles there also. I had recent

laminectomy and my legs are also weak.

I have a couple of other mild exercises also if you want. They are to

strengthen the hamstrings for one and the other the belly to give the back more

support.

The other thing is water walking in a warm pool. I had to join the Y for

this but haven't gone yet due to other stuff. I am looking forward to it.

 

 

 

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[Guest guest]

Thanks Teresa

I will certainly give this exercise a try, and see how it goes.

Your reply is appreciated.

 

Sat Nam

Kathleen

[Guest guest]

For low back pain, try starting and ending your yoga poses with about

10 cobras starting out with low cobras progressing to full cobras. If

this seems to ease the back pain, try progressing upward facing dog 10

times again before and after.

for strengthing the low back,work on 10 locust poses. If this is too

much strain start lifting both legs 5 to 10 times then add arms and

legs. Swimming is also good for the back muscles

For the groin pain gentle stretching in a wide angle seated forward

bend to each side with the back straight no bending of the back.

Bound angle pose also stretches the groin. Go into the stretch with

each exhalation as deep as you comfortably can is the key.

I have also found a gravity inversion table is helpful for low back

pain.

Work slowly and do not force yourself into any painful poses. I hope

some of these suggestions are helpful.

Life is too short

Live, Love,

Laugh!!

Wondershire

[Guest guest]

Also try a good diet that helps clear the colon and promotes good digestion.

 

Sat Nam,

 

Guru Rattana