What Yoga Poses are good for Scoliosis and Leg/Back Pain?
Question:
Hi! I just started looking into yoga for elderly. I have a lot of arthritis
in my back as well as severe scolilousis (I can never spell it). I'm in
lots of pain most of the time and I have numbness in both legs. Mostly the
right and sometimes it feels like I'm being stabbed with a huge needle in my
thigh which causes a squeezing of the nerves. I'm on nerve medication which
is helping but is so expensive. Also the Dr. doubled my blood pressure
meds. I think it was up due to the pain level. I hate taking all these meds
and when I retire, I will not be able to afford them.
I also am overweight
and have high cholesterol. I need HELP & FAST. It's getting hard to sit or
ride in a car for any length of time. I'm 4'10 and 169#'s I tried diet pills
which really helped with the desire to eat but also caused heart
palputations. I feel like I can't win for losing. I also have a pinched
nerve in my neck since I was 19 and now I'm 62. Please let me know if there
is anything you feel could really help me.
Tired of the pain.
Answer by Justine:
I believe yoga can help you! A lot of the nerve pain is probably due to compression in your spine impinging on the nerves where they come out between the vertebrae. With scoliosis the best thing to do is work with yoga poses that create axial extension - that is, lengthening the spine from the tail bone through the crown of the head. Even the stabbing pain in your leg is probably originating in the spine. And you are right, the rise in blood pressure probably is due to the constant pain.
The safest position for you to practice yoga in is on your back so the spine is long (ie uncompressed) and stable. Forward bending from this position is safe because the spine is stable, so lying on your back and drawing the knee(s) into your chest will serve to stretch the musculature of the low back and bring movement and fluid into the interveterbral discs of the low back which is very healing.
So, first we need to find a way in which you can relax in a position where the pain is minimized. Lie on your back on your bed and place pillows under your calves so that your thighs are perpendicular to the bed and your calves are parallel to the bed resting on pillows - if that is not comfortable try having one leg up with the other knee in toward your chest and then switch sides after about 10 minutes. This will increase circulation to your low back (healing only happens with circulation!) and also allow your spine to settle.
 Eventually I would like you to move this to the floor with an ottoman supporting your calves - the harder surface will allow your spine to settle and align better.....As you do this see if you can close your eyes and watch the breath - deepening your inhale and lengthening your exhale. The nice thing about this is it also calms the nervous system and lowers blood pressure.
To create space in your low back I would like you to try a yoga pose called apanasana, also known as knees to chest.
 The safest position for you to practice yoga in is on your back so the spine is long (ie uncompressed) and stable. Forward bending from this position is safe because the spine is stable, so lying on your back and drawing the knee(s) into your chest will serve to stretch the musculature of the low back and bring movement and fluid into the interveterbral discs of the low back which is very healing.
Lying on your back (with no pillows under your head so your neck doesn't get compressed) bring your knees up to your chest and place one hand on each knee, inhale with your arms straight and as you exhale pull your knees toward your chest and draw your belly button toward your spine, Inhale and straighten your arms again, exhale and bring your knees toward your chest. Repeat this 8 to 10 times and then you could hug your knees into your chest for a few breaths.....it is totally fine to let your knees splay out to the side as you draw them in toward your chest. This pose will gently stretch the musculature of your low back and increase circulation to that region.
 The safest position for you to practice yoga in is on your back so the spine is long (ie uncompressed) and stable. Forward bending from this position is safe because the spine is stable, so lying on your back and drawing the knee(s) into your chest will serve to stretch the musculature of the low back and bring movement and fluid into the interveterbral discs of the low back which is very healing.
You could also do this pose one leg at a time to stretch each side of the low back independently (very useful for dealing with the asymmetry in the low back caused by scoliosis
I would like you to start working with axial extension very simply. Standing with your feet hip width apart, as you inhale slowly raise your arms out to the side and then overhead, lengthening through the crown of the head, as you exhale pull your belly in as you keep your spine long and allow your arms to come back to your side. Do this 8 to 10 times several times throughout the day. With all the exercises, feel free to start with fewer repetitions and work your way up :o)
There is a spice called Turmeric that is very good for a lot of things. You can buy it in capsule form at a health food store and take it 3 times a day, about 500 mg each time (active ingredient is curcumin). It is anti-inflammatory and increases circulation - which is hard to get in one drug, much less one herb....it is also good for your heart, digestion and is a cancer preventer. I would suggest trying this and allowing some time for it to work....it has worked very well for me and many of my clients.
I'm not sure where you live. It would be great if you could find a teacher to help you. One resource I could recommend is to look at the teacher directory on www.viniyoga.com and see if there is someone near you. Please write back with your progress and we can add some more movement to help with your condition.
Good luck....and thank you for reaching out!
Justine Shelton
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