Hold on just a minute... aren't doctors telling patients to do Yoga to alleviate back and neck pain?
Sure they are! The benefits of stress reduction, mind-body awareness, meditation techniques, as well as the low-impact movement, stretching, strength training and even mild cardio that are involved in an easy yoga practice are unquestionable.
Often, stretching and relaxing the muscles of the back are "just what the doctor ordered" to relieve sciatica and other sources of chronic back and neck pain.
So what's up with an article on Yoga injuries?
The truth is that any exercise done incorrectly can injure you, even Yoga.
That being said, the American Academy of Orthopedic Surgeons (AAOS) believes "the rewards of basic yoga outweigh the potential physical risks...." (whew!)
A qualified Yoga instructor will be sure to provide constant feedback on form and safety of your routine. However, it is important for students to be aware of the potential risks and dangers of pursuing their yoga practice without the proper knowledge of performing poses safely. This is especially important for students practicing at home, as well as for those poses where a student might appear to be doing everything properly!
The common injuries seen in yoga occur when students overwork their muscles (including tears and strains), or have bad form which can create joint problems and even spinal injuries.
When you're stretching those muscles too far...
"There is no place for showing off in yoga," Registered Yoga Teacher Carol Krucoff eloquently stated in her Yoga Journal article "Insight from Injury".
Reiterated in Safety Tips for Yoga, it is important to listen to your body during each and every practice.
Remember: Yoga is not competitive - not with your friends, and not with yourself. Seasoned yogis learn over time that a stretch that seemed simple yesterday may be close to impossible today. Students must learn to be gentle with themselves.
If it hurts, Stop - Yogi Joint injuries.
One sure-fire way to avoid harming yourself is to be certain your instructor is aware of any existing injuries.
If you have weak knees, consider avoiding Padmasana, or Lotus Pose altogether. Opt instead for Ardha Padmasana (Half-Lotus Pose is where one foot is on top of the thigh, while the other remains tucked loosely under the opposite knee) or stay in Sukhasana (Easy crossed-legged position).
Those floors are hard, even with a thick mat. Always remember that it's okay to place a blanket under your hips or knees for extra padding!
Hidden Dangers of Spinal Injury
What Chiropractors and Spinal surgeons will tell you about yoga injuries is this: they don’t happen overnight. Chronic pain or problems don’t usually appear until it’s too late.
Performing certain poses incorrectly year over year can create permanent damage. Prevention is the key to avoiding this. Awareness of anatomy and the poses that place a student at the highest risk for injury is necessary for prevention.
For this reason, there is detailed information dedicated to Spine Safety and your yoga practice in a four-article series in the Yoga/Pilates Section, including detailed suggestions for safety during specific poses.
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