On Saturday, in my acupuncturist’s office, I noticed some soreness in my lower back. It does not hurt in everyday life, but it was painful when she dug between my vertebrae, looking for the reference points. Then on Monday, when Tova gave me her magical massage, I felt the same – very sensitive lower back. I might have overdone it with deep assisted backbends. I do feel it in the updog and my UD, especially when I stand up from it. So today I decided to try a new tactics – to squeeze in the buttocks and the hamstrings in all the backbends. It really worked in updog and UD, but not in standing up – I kind of lost all coordination while concentrating on the squeeze. So I am not sure how to proceed. Should I give up all backbending and wait for the soreness to be gone? Or should I try more with engaging the legs? I obviously do not do the standing up right – at some point there is a collapse in the lower back. The good news is that I see the problem, the bad news – I have no idea how to deal with the problem. Any ideas?
Wednesday, October 15, 2008
Backbending woes
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17 comments:
I wish I could help you! Overstretching isn't something I do easily though. My answer to everything is "epson salt bath" anyway.
I was expecting deeper back bends today. :(
I was all warm and had kept up a pretty good pace but the back bends were not good enough for complete satisfaction.
Thank you, Linda. Maybe Epsom salt bath is the answer for everything.
Don't the backbends just come and go? You will be probably more than satisfied some other practice.
Ya... back bends come & go for sure, with me anyway. I always have to remind myself that my standards are ALWAYS rising though. What it takes to satisfy me now is way more than it was even a couple months ago.
I'm gonna add salts to my shopping list, for when I knock off work.
I believe I actually injured myself from gripping the buttocks when backbending. After I recovered I had to learn to keep them relaxed to avoid hurting myself again. I was advised to focus on uddiyana bandha, engaging the hamstrings, and opening whilst softening the front hips. Oh, and not turning the toes in while dropping back/standing up. This has worked for me. Your mileage may vary.
I read an article on the topic at YJ: http://www.yogajournal.com/practice/733
or not turning the toes OUT rather
Hi, Anon:
Thank you very much for your advice. I think I was trying to engage hamstrings only, but my body awareness in a backbend is nill, so buttocks got engaged to keep company. I will try to avoid it tomorrow. Excellent reference, thanks again!
:)
I agree with anon, Alfia... relax bum, engage legs, straight feet (important).. hope it gets better xo
Hi Alfia,
I am going to chime in with the others on those backbends too...I had to actually learn to feel my feet in the beginning so as not to stress out my back. So keep pressing into the balls of your feet even if for a few seconds you lift the heels up while getting into it.
And Boodiba...Epsom salts rocks!
I sometimes feel I should have stock in the company that makes it cause I sure do use a lot of it!
I call it Yogi Salts :)
I buy my salts at the corner deli. Prakash always greets me with "Hello Yogi!" I pout & whine when he's out of my medicine.
My backbends are not very good these days. I've been skipping dropbacks in the morning, even. Doing too much in the lumbar region, need the heart to open more. I pinched a nerve or something, trying to get to my heels in kapo when all the crank is coming from my lower back.
I want a massage!
Happy Friday, Alfia.
I've had the same problem, especially in the left lower back.I seem to have lost the flexibility in my lower back, updog is uncomfortable. I put it down to too much backbending, as I try and work on it as its a weak area of my practice. Tiger Balm after practice has been good, stops the muscles cooling too quickly and seizing up.
Hi, Susan:
So far I was quite unsuccessful distinguishing engaging legs from engaging my bum in a backbend. But I am working on it. It is quite interesting how your body feels alien when you are in a backbend or in inversion. :)
Hi, Aby:
Sound advice! Another checkpoint to add. Will try tomorrow! :)
Epsom salt rocks! And China gel.
Hi, JS:
Sorry to hear you too, have backbending problems. I hope they will go away soon. Where are you? I miss you!
Hi, Kevin:
It seems that having some kind of problem in a lower back is rite of passage of some kind. We will overcome them, right? We are shtrong ashtangis, after all. :D
I like China gel better than Tiger balm, just because it has a smoother texture and seems to warm up the muscles stronger. But the principle is the same, I guess.
Hi Alfia,
Backbends are slow to come, the harder I work at them, the more niggly my back is. I await the day when I have some freedom of movement and more joyful backbends, like the ones I watch Susananda do some Sunday mornings!
Don't know if China Gel is available over here, never seen it.
I've never heard of china gel either! I'm intrigued.
Alfia, isn't that what it's all about? Learning to distinguish this from that, subtle sensations... even whilst upside down and hyperventilating :)
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