Tag Archives: back health

ashtanga, fitness, health, life, mindfulness

Knocked Silly or Body Reset

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2014 08 21 14 56 53
2014 08 21 14 56 53

My back has been finicky for going on 3 weeks. I have chronic back pain, but it is usually held off with yoga. Most times, I can go into a yoga class not feeling very well and leave feeling amazing. I was actually feeling better on Tuesday and thought a hot yoga class would take me to the 100% mark. But it didn’t take despite enjoying the class and the teacher. The next morning, I woke up with even worse pain. I took AcroYoga last Sunday thinking the same thing. When you lay on your back and you fly someone on your legs, its really therapeutic to my back. But I really felt terrible afterward this time.

So I taught a Rocket yoga class on Weds and wasn’t feeling good. I went into teaching Power Yoga last night and left feeling amazing! I mean, like almost 100% healthy. I had tons of fun. And while my back is still sore this morning, I’m amazed at how much better I felt.

I’ve read stories of Ashtangis who were practicing at the Shala in Mysore, India. They did their 6 day a week practice starting very early in the morning. Some days, they were sick, sore, or injured and asked Pattabhi Jois “Guriji” if they could take the day off. They would ask to do the Primary Series instead of a higher series. Or they’d ask to sit out on part of the practice. Guruji would smile and say “You Do”. Yoga Chikitsa, the primary series, is called the healing series. It really has that effect on people.

Sometimes, I would go into lifting heavy squats or deadlifts against my better judgement. But quite often, my sore back or sore whatever would feel fine. Firing all those muscle fibers to a hard effort is kind of like greasing an old, rusty gear box. You often have to force it into working properly. I know that sounds Neanderthal, but it really works. Like last night: I was doing locust pose and bow pose with the class knowing my back hasn’t been in good shape. But it actually felt better totally engaging into those muscles. I forced my muscles into submission and, in the end, it was therapeutically healing.

There are times for rest. There are times for healing. But sometimes, there are times to push through and move your body. I think most times deserve the latter. Even when you’re sick, increasing your circulation and moving your lymphatic fluid around can only be a good thing. Listen to your body; but also don’t listen to your body. Sometimes if it tells you to stop, thoughtfully and carefully do what you’re gonna do anyway. You may be surprised by the results.

ashtanga, bodybuilding, crossfit, fitness, health, yoga

Yoga Did Miracles for my Back

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Medical Article on Back Relief Through Yoga

When I had a mid-life crisis (joking) and turned to ultra-marathon running, the result was a lot of back pain. I don’t mean just pain as in, take a pain pill and go to sleep. It meant I couldn’t lean over to tie my own shoes. If I laid on the couch, it took about 10 minutes to figure out how to get back up. Sitting and standing from the toilet was quite a chore. Being afraid of walking my 20 pound little dog since spotting a squirrel and tugging would result in intense pain, me letting go of the leash, and not being able to chase her down. I had to operate my vehicle with my left foot instead of my right because of intense sciatic pain. It was the most terrible kind of pain you can imagine.

I went to the back clinic and they gave me cortisone shots directed by x-ray to put the needle in the right place. The right place was my L4-L5 disk that was degenerating. The doctor showed me the CT-Scan and said, “see how your disk looks? This is how we’ll all look when we are 70 years old, but yours is happening now.” I also had slight stenosis and considerable pinching to my nerves.

The first physical therapist was no help at all. He prescribed bed rest, laying forward on a pillow as long as I could, and ice. Well, I had already been doing that. Then I went to a real PT who helped me. She did Manual Release Therapy (MRT), lots of nice adjustments, but mostly her prescription were exercises. And this is KEY!!!

Our skeletal system, even with dense connective tissue, would fall into a clump without muscles. You can have fairly major deficiencies in joints and back, but overcome it largely with strong muscles.

So she had me doing exercises to work the little finger muscles that go along the spine. Let me tell you, being “strong” is not enough. I was powerlifting with deadlifts and squats over 400 pounds. But then I’d twist under the dashboard to change a fuse and my back would go out. I couldn’t do anything for weeks and it took months to recover. And this happened yearly. What I didn’t have was asymmetrical strength. Like the strength you have for wrestling and gymnastics. Or strength like doing one handed lifts and strongman movements. But the best strength of all is YOGA!

There are old texts, Sutras and such, that say that there are 80,000 to 80 million poses in yoga. So when people think they invent new ones, they are kidding themselves. Every movement of the body has been done. All these twists, balances, and holds in odd positions strengthens every possible movement in your body. It is good for any sport and any body. It is clearly what solved my back problems. And yes, I still have an episode every couple of years, but nothing like I had before.

Think of the vertebrae in your spine like any other joint in the body. It needs strong support with muscles in all directions. If it is allowed to shift side to side or pinch in one direction, your nerves will not be happy. Yoga helps prevent drastic shifting of your spine.

Yoga is the best solution. But it also helps to lift weights, do your Zumba or other fitness, and do sports. Doing deadlifts and squats are not enough since they are too symmetrical and are not done with breath (you hold your breath in competitive lifting). You need to add single sided exercises with breathing; like one-armed lifts and presses with a dumbbell. You need to do side-to-side work, like side planks, oblique raises, and leg ab/adduction. You need lunges and pistols. Asymmetrical sports are good too: golf, softball, basketball, tennis. Anything where you are throwing, kicking, and twisting.

People rag on CrossFit all the time, so forget I even said that (or embrace the idea). Variety is key. You can’t do the same thing over and over and expect yourself to grow. And it is absolutely necessary for back health. You need to do different things. Yes, you can specialize in a sport, but add a ton of assistance work. If you are a Powerlifter, its OK to try a clean & jerk or pull a heavy sled now and then. You might even try a pull-up or, heaven forbid, try yoga! It won’t kill you. Add routine deep tissue massage or other bodywork and some cardio and you have health!

Yoga just might save your life.