Yoga injury

Lower Back Pain and Posture (Pelvic Tilt) and how Yoga affects Pelvic Tilt

Posture is not simply a matter of standing up straight, like your mother told you to; posture is created by the Hamstrings and Hip Flexor (mainly the Iliopsoas) muscles. If the Hamstrings are stronger than the Psoas, the pelvis tilts backwards and if the Psoas is stronger than the Hamstrings, the pelvis tilts forwards. The spinal column balances on top of the pelvis and adjusts its curves according to how the pelvis is tilted. This is the body’s internal balancing…

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Lower Back Pain in Yoga Practice and the Lumbar Spine

The Lumbar spine, unlike the lower thoracic spine, moves very little and should not be used during back extension movements, because the vertebrae or discs can be damaged. Any muscular imbalances between the hips, legs and lower back cause pain and restriction in the lumbar spine, and can ultimately result in injury. Hamstring muscles that are overactive cause the lower back muscles to tighten up, jamming the lumbar facet joints. An overactive Iliopsoas will do the same thing, which is…

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Back Flexibility with Yoga

As we get older our spines bend less, mostly because of the effects of gravity on the spinal discs, which begin to dehydrate and become compressed after 30, reducing the spaces between the facet joints in the vertebrae and limiting movement. Gravity and an upright human posture also causes some the spinal muscles found in children to be converted to more rigid and stable ligaments in adults. Child-gymnasts and young yogis are capable of much more extreme backbending than adults,…

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Lower Back Pain and Alignment

Another cause of lower back pain is found in the alignment of the left and right sides of the body, some bodies are structurally asymmetrical: one leg is shorter than the other, or the pelvic halves are different sizes, people can be born that way, or their structure can be altered by bone fractures. Weakness on one side of the body can also be caused by operations, serious muscle injury, nerve injury in the spine or a stroke. Asymmetry is…

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Hip Pain and Injury in Yoga

Hips are vital in all body movements because the body’s centre of gravity is located in the hip area, about 4 finger-widths below the navel or belly-button. Healthy hips are also the key to a pain-free lower back and knees. Flexibility in the hips is determined by strength and overstretching the hips in an effort to make them flexible will instead make the hips weak and dysfunctional. Muscle imbalances in the hips also lead to inflexibility in the legs –…

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Hip and Hamstring Flexibility

Hamstrings and hips get a lot of stretching in yoga, because everyone wants to do Hanumanasana, and also get their feet behind their heads, preferably both feet at the same time. For many, this will never happen, precisely because they try so hard and focus only on one set of muscles without understanding the interlinking between the muscles of the hips, legs and lower back. Please refer to Lower Back Pain: Some Yoga-Related Causes for an explanation of these relationships.…

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Lower Back Pain: Some Yoga-Related Causes

The causes of lower back pain are varied and complex. Physiotherapy texts state that in most cases it is impossible to pinpoint the exact body tissue that causes the pain and because humans have an upright posture, it is virtually guaranteed that everyone will have an episode of lower back pain in their lives. Most treatment of lower back pain is focused on relieving symptoms. Even hi-tech imagery is not a reliable indicator of the cause of pain- people are…

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Movement Habits and their Effect on Yoga Practice

There are three particular movement habits in asana practice that either cause or indicate problems with the hips: These will be covered in detail in separate posts, to keep posts shorter 1. Allowing the hip to push out to the side and not maintaining a level pelvis in the horizontal plane – lateral pelvic tilt 2. Hinging from the hips when folding forwards from a standing position or returning to an upright stance from a forward fold. 3. Arching the…

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Anterior Pelvic Tilt in Yoga Practice

When the hip-bones tilt forwards, creating an arch (lordosis) in the lower back, you have anterior pelvic tilt, one of the main causes of lower back pain. Some people, mainly women, have a lower back that is naturally lordotic. This is due to the shape of their Sacroiliac joints, and is not necessarily painful or problematic. Anterior pelvic tilt is extremely painful when it is caused by muscle imbalance, mainly weak gluteal muscles. Some other symptoms of hip muscle weakness…

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Previous Hip Injury and Yoga Practice

Many people turn to yoga as a way of healing hip injuries that they acquired elsewhere. Some people find that their injuries improve with mild stretching and strengthening, but others find that their symptoms get much worse.

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