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When NOT to do yoga
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In many cases, stretching and performing hatha yoga poses are as effective as physical therapy when it comes to alleviating the pain of muscle spasms or other soft-tissue injury. However, there are other times when the practice—much as I love to espouse its usefulness—is not the right thing to do (or at least not in excess).
The following are some examples:
1) Connective tissue (ligament/muscle tears) injuries. In these situations, such as a rotator-cuff injury or a torn hamstring, a better goal than stretching the injured area is to let it rest. It’s really just a matter of simple mechanics—you’ve already “pulled” the injured area too far, causing the fibers to tear. Time will help it mend. In contrast, stretching may keep the injured areas from growing back together and healing as fast as resting it would.
2) Arthritis. In general, arthritis responds very well to yoga poses and stretching. However, this is a condition in which too much can be just too much. Keeping an area limber and well lubricated can often ease the stiffness and pain of arthritis. In contrast, too much stretching can end up inflaming the joint, making the pain worse. In this case (as in all of your yoga practice), let your body be your guide. See what feels best, and monitor the effects over the days after you perform poses that work the afflicted joints.
3) Repetitive-strain injury. Carpal-tunnel syndrome, scourge of the 21st century, is a result of repeating a motion that compresses the carpal nerve that runs down the middle of the wrist . . . over and over again. Examples are typing too much at a computer desk (make sure your desk and chair are adjusted properly!), repeatedly pressing the buttons on a computer mouse, performing a job that requires holding tools tightly (like plumbing or dental work), and more. Similarly to arthritis, stretching these areas can help lubricate these areas with healing white-blood cells and help alleviate pain. And again—similarly to arthritis—overdo it, and you’ll be feeling it the next day. So, even if it feels good, in this case, hold back a little.
4) Nerve pain. Some back injuries, such as bulging or herniated discs, can send shooting pains down your legs called “sciatica” (named for the sciatic nerve, which becomes inflamed). Nerve pain is to also blame in thoracic-outlet syndrome, where discs, arthritis or scar tissue press on a nerve, causing shooting pains down the elbows, forearms and wrists. Same guidelines apply here as in numbers two and three, above.
So, remember . . . no pain, no pain! Listen to your body. Pay attention to the signals that it is giving you. When the mind stays in step with the body, you will be in a state of “yoga” or “union.” This union will prevent you from getting injured (as well as conferring numerous other benefits). And your body will thank you, as well.
Enjoy!
Namaste (“The light within me bows to and honors the light within you.”),
Brianna Politzer Stevens
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Blogs: (follow my blog posts at http://twitter.com/briannapstevens)
S.F. Examiner.com blog on Yoga and Spiritual Living:
Scuba blog for women: http://scuba.girlswhogodown.com
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Yoga classes: Sunday, 5:15-6:15 p.m. and Monday 12:00-1:00 p.m. at Castro Valley Yoga (http://www.cvyoga.com)
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