Therapeutic Yoga
Yoga is a spiritual or 'self development' practice which has an infinite number of side benefits for the physical body and the emotions. Many people feel this benefit just by attending classes - any movement is better than no movement, and when we bring directed attention to ailed areas of the body and move with the breath the effect is greater still.
If a normal yoga class is not helping you, don't 'throw the baby out with the bath water'; it maybe that you need something that is more specific to you or better paced towards your current fitness level. Yogaphysio classes involve practices that bring balance to common ailments in the body. If you have been experiencing pain and limitation for a long time, then you may need to begin slowly and gently. Having guidance by a physiotherapist that specializes in pain managment will help you to pace in a way that is safe and allows you to build up. Priory to commencing group work recommend a private assessment and sessions, so you are able to regain the confidence in your body prior to taking the challenge of a group class.
The following practices here are a sample of what we teach. Enjoy and get in touch if anything is uncertain!
Abdominal Core Stability
Abdominal Core Stabiilty is an important base for all yoga practice. When are our body's are healthy, we take this stability for granted. However following injury, particularly to the low back, these muscles can be inhibited contributing to onging strain and pain. This short practice can be done daily in isolation or you can add other yogaphysio youtube practices to it, to make for a longer practice. Subscribe to be kept up to date with FREE regular new video's.
Other Strategies
Pain is an important experience that protects us from injury by preventing us moving in a way that would cause more damage. When pain persists though it may be that the nervous system has become overprotective and that can get in the way of healing. An approach that considers the nervous system as well as the anatomical body is required. Pain science suggests that the nervous system becomes wound up when it 'perceives' a sense of threat - this results in amplified pain and pain with normal movement. Sensitivity in the nervous system can be addressed in a variety of different ways.
A biopsychosocial (in yoga Pancha Kosha) assessment will identify physical factors - weakenss, tightness in muscles and joints; but also physiological and psychosocial factors that may be contributing to 'perception of threat'. For instance having an understanding of how the body heals and what you personally can do to address the issue is empowering for your nervous system. Pain and injury can be stressful or can happen on top of other daily life stresses and how you manage this will also impact on your pain.
They are a number of things that can be important to consider.
- You need to get knowledge about how your body heals.This empowers you and helps lower the pain threshold.
- Awareness based meditation (mindfulness) helps your to manage your own pain relieving hormones - the best drugs are in your own brain!
- Self study (in yoga Svadhyaya) is bit of an integration of cognitive therapy - helps you to identify where you might be inadvertently limiting yourself - for instance the tendency to push on, when you should rest or too rest too much when you need to push on. Not always easy to judge.
- Graded motor imagery, visualisation and other techniques that involve activates nervous system directly, without activating a pain pathways.
If you are struggling to move following an injury and your normal treatment 'go-to's' aren't working don't be discouraged. You just need the guidance of someone who specialises in pain science. Engaging yogaphysio you will access a wide range of tools and approaches that will get you back on track. Exercise, education and pain management strategies that are specific to your needs, will be at your disposal. Think of yogaphysio is your pain management coach.