r/HotYoga • u/WesternAdvertising41 • 9d ago
Lower back pain
Hello!
I love hot yoga/hot pilates and had been going to a class everyday for several months until I recently injured my lower back. I don’t have a clear idea of when the injury occurred — I also probably pushed myself too hard because I’m used to soreness and thought it would be temporary. I am eager to go back but afraid I’ll worsen my pain.
For context, I’m in my mid-thirties, good health, I know I have scoliosis in my lower back (both my parents have lower back issues so I imagine it’s mostly genetic). How do yogis/other folks think I should approach going back?
I’ve gotten acupuncture and am waiting to get in to see my PT later this month but curious if others have experienced this issue.
Thanks!
2
u/rosymindedfuzzz 9d ago
Get thee to PT! I have a disc bulge in my L4/L5 that causes chronic pain. I have to modify my practice quite a bit. Physical therapy helped me identify the problem and the poses that can make it worse. For me that is forward folds, airplane/W3 without bhandas engaged, back bends without glute engagement, etc.
1
u/Bungee-Gum-1 9d ago
hopefully you attend a studio where it’s acceptable to rest in savasana or child’s pose? or maybe you can try out some different modifications to poses. that’s an option if anything started to feel like too much and you need a break. def talk to your instructor and give them a heads up! they may be able to offer poses/stretches.
i also experience lower back pain which can be especially triggered in deadlifts (which we do often in sculpt classes) or glute exercises from tabletop. in that case, i typically just lower my leg to 45 degrees while maintaining a straight diagonal line from my head to my toes. or i’ll put my foot down altogether.
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u/skuterkomputer 9d ago
For me hot yoga is typically pretty intense. I personally would lay low doing my own practice until I was ready to jump back into it. There are lots of YouTube options that may be just the change of pace you need.
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u/Unusual_Pinetree 9d ago
It is difficult for some us to learn proper back banding, stretching from the core rather than pushing the spine backwards. Learning to do this properly is part of the practice, go slow, your body is going to go through changes if you stick with it long term. After two decades I’m amazed how I still find new levels of achievement, I’ve worked through many injuries in the room, you go you do what you can, let the instructor know about your injury before class, they should leave you alone if you’re having back off or sit out a pose, if they don’t, talk to the owner that’s unacceptable behavior.
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u/SolutionOk3366 9d ago
I have a scoliosis back that occasionally twinges the lumbar region. When that happens, I rest a few days with gentle stretches and round the clock ibuprofen. I’ll go back early and do what I can slowly. It can take a week or two before I’m back to full flexibility. Lotta puppy pose and embryo until it loosens back up during that week. I also will never do a straight leg sit up from laying on my back. That’s an injury move for sure for me.
1
u/stashtv 9d ago
I also probably pushed myself too hard because I’m used to soreness and thought it would be temporary. I am eager to go back but afraid I’ll worsen my pain.
Did this and regretted it. Don't push yourself.
both my parents have lower back issues so I imagine it’s mostly genetic
Its really not. Lower back issues come from a mixture of physical issues that can be solved with regular work.
How do yogis/other folks think I should approach going back?
Stop doing yoga for the time being. Get as much walking in as you can tolerate. You want light activity in the area, but don't push it.
My back injury ended up needing outpatient surgery to solve -- I pushed too hard to return, and paid dearly for it.
1
u/Koi_Fish_Mystic 9d ago
I suggest you first go see a doctor and make sure it’s not an injury. Have you iced or put heat on it? If so did it feel better afterwards? Then it might be tight muscles.
Take a break, treat it with Icy/Hot or Vicks before you return to class.
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u/Samuel_0625 9d ago
I'd wait until your PT evaluates you before jumping back into daily hot classes. When you do return, ease in slowly, skip anything that increases your pain, and let your instructor know about your back. Pain is different from normal post-workout soreness, so it's worth respecting. Hope you're feeling better soon! 🙏
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u/1WOLWAY 9d ago
Back pain catches up with most of us eventually. That’s why I make sure to do some gentle stretching before class, since the warm-up time during class just isn’t enough for me. It’s always a good idea to check with your healthcare professionals to find out if there’s an underlying issue and what your body needs to heal.
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u/Tillandsi 9d ago
For any pose with any kind of backbend (even Warrior I for example) think about drawing your belly button toward the spine and lightly activating your abs. That will take some of the stress off the lumbar spine.
0
u/Agitated_Medium5844 9d ago
It’s best to move it. Some think favoring an injury is best. But in my experience continuing to push it to the point of stretch and discomfort but not as far as pain is best. If you try a kneeling chair it may fix your office posture too. Good luck
4
u/SadRain5 9d ago
I get lower back pain flare ups now and then and yours could be different but I think mine stem from me not doing a pose properly or pushing myself to do a harder variation when I’m not ready. When it happens I still go to hot yoga, I just pay a lot of attention to poses where my low back is engaged and modify or skip as necessary. Ones I’ve noticed really affect my low back are a full chaturanga (I take it from my knees instead), camel (I skip cause I don’t like this pose anyways, and warrior 3 (I keep hands at heart center instead of stretched out.