Please Be Careful and Learn Your Limits

I shared something that happened to me last week with Sandi (sdivas). She suggested I share it with you, and I think it's a good idea too!

About 4 weeks ago I started attending a yoga class at the local gym. It is supposed to be a gentle yoga class for beginners. The instructor is a 58-year-old registered nurse who has been doing yoga for over 30 years. Her specialty is teaching yoga to cancer patients and other health conditions. I informed her of my extensive spinal fusion but did not mention that I have osteoporosis. My spinal fusion pretty much limits me from doing activities that are not recommended for osteoporosis anyway. I also have been suffering with soft tissue irritation around the screw that goes into my pelvis on the left side. I am waiting until Oct. 5 to go to pain management for a trigger point injection.

Last Wednesday was my third class. I have enjoyed it immensely and feel it is something I can do to get a little flexibility back. We were stretching our hamstrings/gluteals. I was lying on my back, right leg bent, left ankle over the right knee, hands clasped under my right knee pulling the left leg to my chest to stretch the glutes. It is a wonderful stretch when done properly and especially for me since my left leg has been extremely tight since my extensive back surgery two years ago. Well, the instructor came over and put her thigh up against my right foot. Okay. She had just mentioned using the wall to help you with this stretch so I could visualize her as the wall. She inched closer and closer with her thigh increasing the stretch. I looked at her and she said, "I am going to keep pushing until you cry 'mama'," When it got to be too much I cried and she held that position for about 30 seconds.

Well, my left iliotibial band has been extremely tight since surgery. I have to take two Skelaxiin before going to bed or it spasms so much that I cannot sleep. (Yes, I have been to PT for this but they weren't able to get much relief for it.) What the yoga instructor did caused my left hip area to be overstretched. I have been in massive pain since then and walk with a limp. It has intensified the soft tissue irritation that was already there from the screw head. On Friday it was so bad at work that I took too much pain medication and had to zonk out on a church pew for an hour. Saturday night I kept waking up during the night due to the pain. Yesterday it took me 3 hours to get ready for church - a task that would normally take 30 minutes! Today I went to my PCP and she switched me from Vicodin to Norco. Now it's just a matter of waiting for my pain management appointment so I can get a trigger point injection to relieve the pain.

This is all to say please be careful in exercise even when it is supposed to be very gentle. Also make sure that you get a very knowledgeable instructor. And don't be afraid to stop or question the instructor, even physical therapists, if they are asking you to do something that YOU KNOW IS NOT WISE. This is partly my fault for not telling the instructor to stop sooner but I like to pretend I am "normal" and put up with a lot more than I should. So please, BE CAREFUL!

Peggy (volunteer moderator)
46 years old - diagnosed with osteoporosis at age 33 but now have osteopenia

By SequoiaHealth
Posted September 21, 2009 at 6:53 pm
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Hi pgreene:
Stretching is NEVER supposed to hurt so I don't understand the reason for the "MaMa" stuff. Stretching is always about a moderate to strong pull on WARM not COLD muscles but never painful. Always tell your instructor all of your limitations. If not then make sure your instructor is a psychic.

If you have further questions or you would like to join our support group please feel free to email me at bebonestrong@sequoiahealth.com.

Woody McMahon

By SaraMeeks
Posted September 21, 2009 at 8:11 pm
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Thank you pgreene, for your insight. Yes, it is important for us to pay attention, ask questions and follow our own inner sense of what is right with us.
However, what "feels" right is not always right.
In your case, I am hoping that you heal readily but it does take about 8 weeks for injury healing. Most people don't need to stretch the glutes (even though it feels good) rather, they need to stretch hip flexors, quads (thigh muscles) and strengthen the glutes which are weak from disuse in large numbers of people.
My entire program is what I call "Yoga-Inspired Movement" as a lot of it stems from my long years of Yoga practice and teaching. If you would like to start again, send me an email and I'll send you the Re-Alignment Routine. Email through website www.sarameekspt.com

By DeskJockey101
Posted September 22, 2009 at 8:06 am
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I am so glad I read this as I was anticipating taking yoga lessons or at lest some basic, perhaps I will hold off on this ... I hope you are able to get some pain relief, no one likes pain !!

By Loods
Posted September 22, 2009 at 8:30 am
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No one fully understand you body better than you. It annoys me when physical instructors/physiotherapists etc.... claim to know the body and how it works, despite the fact we are all different and have separate tolerances.

I found this out to my cost when a physiotherapist pushed me too hard and broke both my femurs! Despite the fact I told her I needed to stop she pushed that little bit further with dire consequences.

Always listen to you body and don't be pushed around by someone who may well have a degree in their chosen profession but little common sense!

I hope you feel better soon Peggy.

By petplant
Posted September 22, 2009 at 10:26 am
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I find that even low impact Yoga & Tai Chi classes sometimes have instructors that tell you to push your limits. You have to know your limits - sometimes not an easy task - and know what you should and should not do. Usually, when I take Yoga, the instructor asks me if it's ok for them to help me into position (by pushing or moving my arms or legs) & sometimes, you have to say "no". I have a great Tai Chi (& Qigong) instructor who does regular classes as well as classes for seniors & sometimes this is better than Yoga.
I always recommend Acupuncture or Acupressure (usually both can be done by the same person) for pain. Sometimes, you have to go more than once & sometimes they give you things to do at home, as well as a treatment.

By Caleigh
Posted September 22, 2009 at 11:42 am
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Pegreene: So sorry to hear that you are in so much pain. I too pushed to hard on a couple of machines at the gym with leg extensions and leg curls. I have been in pain all week because of of my desire to do more - much more. I have really tight quads and have to be extremely careful not to overdue it. I am thinking of taking a yoga class and will have to look for a qualified instructor. Hope you are doing better soon.

By Caleigh
Posted September 22, 2009 at 11:43 am
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By summerhour
Posted September 22, 2009 at 2:25 pm
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first of all - do no harm
was that teacher told ?

Patabi Jois (founder of Ashtanga Yoga)is said to have been rough at times on his students.
But the practice and teaching of yoga today has to adapt to the influx of today's completely changed population of yoga students . What is wonderful and strength building for adolescents is not necessarily ok for older folks just starting up

my own teacher was permanently affected by one adjustment (given by an experienced teacher no less )

By juliemarie
Posted September 22, 2009 at 6:45 pm
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Rules for us all:

Doctors & Pharmas: first, do no harm.

Us: Know your limits

I have been a yoga student for over 40 years and it is my joy. In the studio, the first asana brings a snug feeling all over my body. Now, with posture being my pet project, I am practicing Mountain Pose as often as possible during the day.

But.....and I will admit I am a smart aleck in the studio, I tend to go to my limit by myself without any help from outside forces, I was doing a spinal twist--just love it-- when a substitute teacher came over and gave my shoulders a little extra twist. Since the teachers at my studio are very well educated in body conditions, including osteoporosis, I didn't think to stop her. Crunch! What a terrible injury! It kept me out of the studio, gym and track for three weeks.

Since, sadly, I have had to ask the instructors not to touch me. If I am doing something incorrectly, just talk to me. They all agree. If I can correct it or 'work on the edge,' I will make that decision.

Also, I have a wonderful conditioning class twice a week. Twice, I have injured myself. Now, I just do half of the exercises and movements to protect myself. The instructor concurs. Another of the attendees does the same.

Note: I have just had an x-ray of my spine to see if there are any fissures in those vertebrae. None. I can still do my bends, twists and inversions that I love so much. However, the x-ray did show arthritis between the vertebrae. What do you do about that? I have no pain in my spine.

Keep moving and keep safe.

By bestinsuranceagent
Posted September 24, 2009 at 8:53 am
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I practice yoga and pulled a glute muscle a year ago without the assist of an instructor. I slipped due to lack of balance. The muscle still gets sore from the stretching, but I honestly think I would turn to mush without the yoga practice and I certainly sleep better. However, you should only take your body to a point where it is not being pushed over that limit.

By bettyrenshaw
Posted September 27, 2009 at 3:19 pm
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pgreen and sarah
i am late getting into this discussion by 4 days.
i first read pgreen's position and went to try that; I am WAY too stiff to do it as she did. however, i ADAPTED it to what i COULD do--with-in limits that I understand--my condition [one total replaced hip and one needed] imposed limits.
I liked it and in improvising found my own suitable lower body stretch; it felt right--- then I read sarah's reply.

I certainly sympathize with you, and, glad to see sarah offer to send you 'alignment' moves, I am going to ask her to send it to me.

I have followed yoga exercise, but, not faithfully; these days I have more of the need to stretch muscles for the sake of realigning my hips and lower back if Sarah will include me--i want hers. thanks for passing this on to us! YOGA IS GOOD!

By NCH
Posted September 28, 2009 at 10:07 am
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Hi Peggy

Would you mind if I asked you how you have managed to increase your bone density from Osteporosis to Ostepenia? Noticed you put this at the bottom of your discussion. I'm 33 and as you were diagnosed at this age would be keen to hear?

Thank you in advance.

NCH

hope you're not too sore x

By pgreene
Posted September 28, 2009 at 12:52 pm
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The only thing I can contribute the improvement to is taking Fosamax. I did not keep up with calcium and vitamin D while I was taking it though. I have been on a Fosamax holiday since last October and have been consistent with my supplements. I will see my endo in November to determine what we will do next.

Peggy

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