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Therapeutic Applications: Backpain

Backpain is the second most common casue for doctor's visits and the leading cause of disability for people under the age of forty-five (Yoga as Medicine, Dr. Timothy McCall, 2007). The most common treatment for backpain used to be bedrest, but doctors now recommend gentle activity and exercise to increase strength. The activity can resume the same day as the backpain episode occurs.

The beauty of yoga is that it teaches people to use their breath as a bridge to connect to sensations in their body. Through relaxation, breathing, imagery and gentle exercises, they can discover what a pain-free range of motion feels like, and begin to reconnect with their physical bodies in a positive way.

To ease backpain, there are a few key points to consider:

1) Cultivate an awareness of normal spinal curves

Pelvic Tilts

(Inhale to arch the back and exhale to press the low back into the mat)

To open the thoracic spine (for a rounded back):

Warrior A with arms at the side
moving with the breath

To minimize a lordotic curve (for a swayed back):
Tadasana with a block

2) Invite breath to the back and to the low belly

Child's pose
(breathe into the low back)

Constructive rest (breathe into the low belly)

3) Strengthen the abdominals and the deep back muslces.

Locust pose with opposite arm and leg lifted

This is an excerpt from the Ajna Yoga Manual, Therapeutic Yoga for Backcare, a manual for the 20-hour workshop, a component of the 500 hour Teacher of Therapeutic Yoga Teacher Training Course.

Therapeutic Applications: Sciatica

Sciatica is an impingement of the sciatic nerve and can cause debilitating pain in the low back, the buttock area and down the leg. The sciatic nerve is the longest nerve in the body. It begins at the low back (L4, L5 or S1), crosses over the piriformis muscle in the buttock and runs down the entire leg to the foot.

Pain the buttock that radiates down the leg is commonly called sciatica. The pain can vary between dull, aching and burning sensations to sharp, shooting pains. Sciatica is caused by compression, irritation or inflammation of the sciatic nerve.

Sciatic pain is aggravated and sometimes caused by a tight piriformis muscle. The piriformis muscle begins inside the pelvis. It connects to the sacrum, the triangular shaped bone at the base of the spine. The piriformis muscle is one of the external rotators of the hip and leg. Postures that lengthen the piriformis muscle can offer great relief to sciatic pain sufferers.

A tight piriformis muscle is not the only cause of sciatica. There may be other causes of pressure on the sciatic nerve, including a herniated disc, a misalignment (subluxation) of the lumbar verabrae or a narrowing of the verabrae, called spinal stenosis.

The cause of sciatic is difficult to determine. But whatever the cause, sciatic pain can often be relieved by these postures:

      Reclining Big Toe Stretch
      - Lift one leg and place a strap at the ball of the foot.
      - Extend the leg out to the side and across the body in a twist.

      Downward Dog
- To relieve pressure on the sciatic nerve.
      - Keep a narrow distance between hands and feet.

             Extended Side Angle
         - To release the outside of the hip.
           - Keep the elbow on the thigh to keep the side body long.

    Half Moon Balance
     - To release tightness in the hip and low back.
     - Try with the back against the wall, to help with the balance.

       Cobbler Pose
      - To open the hips and stretch the groin, inner thighs and ankles.
      - Practice with the back supported against a wall support under the knees.

Therapeutic Applications: Frozen Shoulder

Frozen shoulder is characterized by pain and stiffness in the shoulder joint that limits arm movement out to the side (abduction) and in front of the body (flexion).

Sun salutations are very difficult for students with frozen shoulder because of the arm movements overhead and the weight bearing postures.

A gentle approach and patience are needed when working with a frozen shoulder. Because the connective tissue has gripped around the shoulder, there will be only very limited movement at first.

These three therapeutic asanas can help the healing process, when done every day:

Pendulum Swings

Standing, lean over to one side and begin to swing the arm from the shoulder socket. Swing in small circles in one direction and then the other, to release the locked position of the shoulder.

Shoulder Shrugs

Sitting or standing, raise both shoulders to the ears. Take a breath there, and then squeeze the shoulder blades together on the spine. Take a full inhalation and on the exhalation, sigh to release the shoulders back to a neutral position.

Sunbird
In tabletop position on the hands and knees, lifting one arm up at a time. When raising the arm, turn the palm so that it faces inward, with the thumb pointed upwards.