Yoga has been touted as the most advantageous exercise that keeps the body fit and active. But not many people know that one wrong yoga pose can cause you a lot of trouble. A bad back, cramping legs and swollen arms are just the starting phases of your trouble. That’s why it’s imperative that proper precautions are taken when practising yoga especially if it’s done without supervision.
Recently I came across a very serious case of Mr. M.K. Ramakrishnan who found himself in severe pain just a month before his big trip to the US. Fifty nine-year-old Ramakrishnan who is a regular yoga practitioner was visiting his daughter who lives in the States.
Ramakrishnan had been practising yoga for a couple of months but suddenly was unable to even walk straight after straining his lower back with a wrong pose. He didn’t pay much heed to the pain, which got severe with time so much so that an emergency trip to the doctor had to be made. The doctor advised bed rest and pain killers but the pain would shoot back. With just a month left for his trip, he couldn’t even stand straight because of the pain.
So in the urgency to get well soon, Mr. Ramakrishnan visited an orthopaedic surgeon who then advised free hand exercises. This too didn’t help much, which finally led Mr. Ramakrishnan to seek the help of a spine specialist. He was waddling like a duck and his left toe was completely numb when he came to the clinic. His primary goal was to be able to sit properly for more than a few minutes and get flight-ready.
A movement analysis test revealed that Ramakrishnan had a derangement in his lower spine, which was resulting in foot drop. There was a disc bulge, which was causing the pain in the lower back and his left leg. Our priority was to get him ready for his US trip so we started backward extension exercises for him.
After a couple of sessions his leg strength improved and his pain lessened. While practising yoga is extremely beneficial, it is imperative that precautions are taken. No pain-no gain doesn’t apply to yoga. While in gyms, trainers push you till your muscles ache, the same is not true for yoga. Yoga should never be painful and if you experience discomfort, stop immediately.
Here are a few red signals to watch out for
Be careful of bends: While bends and stretches such as forward bends can relieve stress and stretch the calves, hamstrings and hips, certain people should avoid them. People suffering from osteoporosis could fracture their spine with forward bends. Also those with spinal stenosis (narrowing of the spinal column that causes pressure on the spinal cord) should not do back bends, as it may aggravate their condition.
Sit straight: Don’t sit in a slumped position as it decreases the ability to breathe into a straight, long spine and this can also lead to anxiety and low energy.
Cool down after workouts: Just like with any workout, a cool-down after a yoga session is vital for the recovery of your muscles. It will also help you avoid dizziness, which can occur if blood deposits in your legs during standing postures. Your yoga session should gradually increase to peak intensity before moving down to a resting energy level.
Customise your inversions: The benefits of any inverted pose are terrific as being upside down can strengthen the diaphragm and send blood to the upper lung. However, people who have neck or back problems should avoid headstands.
Don’t overdo your twists: When doing yoga twists, many people complain of pain in the sacral area, because the ligaments holding their spine to the pelvis have become so loose that the nerves are being pulled.
Dr. Namita Morajkar works with Qi Spine Clinics a speciality spine care clinic based across Mumbai, Delhi and Pune.
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