Downward Facing Blog

I could still feel the pain as I think about the low back problem I had about a year ago. I remember vividly it was a morning that called for Ashtanga Vinyasa Yoga.

I rounded up the primary series in just under two hours. Having rested and meditated at the end of the practice, I stood up from Padmasana with an intense pain from the low back. The pain restrained me from straightening my torso. I had to edge to my bed and lay in prone to ease the pain.

Although the pain lessened but it still lingered: I couldn’t squat and a simple Uttanasana proved to be fatal. Did I overwork? Was is the Kurmasana? I couldn’t fathom the cause. I spent the rest of the day researching. Although I am still uncertain what went wrong, I did find a “recipe” that healed my pain. This is what I did the immediate evening:

1.    2.

I did the first two poses for 5 minutes each. When I slept, I spent 5 minutes laying on my stomach, followed by sleeping on one side (pain side leg drawn up). The next morning, I began with the first two poses as the evening before and proceed to the following gentle back bends:

3.  I alternated between  Sphinx (half Cobra) and full Cobra according to how the low back felt.

4.

5.

I lifted my leg (legs) in 4. and 5. just high enough where the pain was still bearable.

6. 

I started with a much gentler version of Dhanurasana before I attempted the full version.

I repeated the postures 5 times each, pausing for brief rest in between. To end the therapeutic practice, I ended the sequence by first resting on my stomach before I rolled over to Shavasana. I also found doing single leg-lift in cat pose (or table top), as well as Supta Padangustasana with belt (be cautious not to round the lower back) to be helpful.

I diligently practiced the above sequence for twice a day, and Voila! I was again jumping back and forth in Vinyasa on the 4th morning. I suggested a similar but much simpler sequence to my good friend, Yen Lin, because she was about to see a doctor for her low back pain. I told her to perform the sequence for two days and to seek doctor if it didn’t help. Yen Lin has no background in Yoga, neither is she a keen sport person. Nevertheless, she was ecstatic of the ease after two sessions of the sequence on her own. I congratulated her as I lectured her on the hazard of sitting long hours and carrying heavy files in a stooping back.

I must admit though that my low back pain (and that of Yen Lin’s) was probably not as serious as most people are experiencing. For instance, my friend Joshua (read Dedicated to Joshua). I email him the sequence when I heard about his condition one month ago. Due to the acute pain I advised him to stick with just 1. and 2. (on hard surface) before he felt comfortable to move on to the rest of the sequence. The last time I checked, it was still difficult for him to move on to the gentle back bends. Hopefully with the physiotherapy, chiropractor, and his strong willpower, the pain from his slipped disc will eventually subside.

As a general rules of thumb, avoid all forward bends while the low back is hurting. Although back bends usually help, they might exaggerate the pain if not executed the right way. If the pain comes from Sacroiliac joint, hip opening postures such as Baddha Konasana, Upavista Konasana, Parsvakonasana, Virabhadrasana II, etc, are to be avoided, too. At acute phase, even a simple crossed-leg seated posture is big No No.

I sincerely wish all practitioners (especially advance practitioners) a pain free life of practice.