- Hello, I have chronic muscle pain since spinal fusion surgery, variously diagnosed by various docs and PTs as spasms in the quadratus lumborum, gluteus medius and minimus, erector spinae, multifidus muscles, etc, only on the right side of my back. Multiple PTs have been unable to help. I want to try yin yoga but don't know whether it's safe, nor which poses might be best given the lumbar fusion and the particular muscle groups which are affected. Any guidance would be gratefully appreciated.
Hello M
Thanks for reaching out. I am sorry to hear about your chronic pain. Unfortunately, I am not a doctor or a therapist and I am not qualified to diagnose or offer therapeutic advice. So, everything that I have written below must be taken with many grains of salt. In other words, “free advice is worth every penny you spent on it.”
Given your history with spinal fusion and chronic muscle pain, a Yin Yoga approach could be helpful, provided it's done with great care and awareness of its specific limitations. Here are some suggestions you could try out:
1) Safety First: Approach any yoga with caution, especially because spinal fusion can limit certain movements and create different stress patterns in the surrounding muscles. Yin Yoga primarily involves long-held, passive poses, which target connective tissues (ligaments, fascia, and joints). This can create a beneficial release of tension but should be done mindfully to avoid overloading areas impacted by surgery.
2) Gentle, Supported Poses: Since the quadratus lumborum (QL), gluteus medius and minimus, erector spinae, and multifidus are involved, they might benefit from poses that lightly stretch these muscles without strain. Some poses to consider:
- Reclining Twists (Supine): This could gently release tension in the QL and multifidus. Start with a supported twist, keeping the knees bent and placing a bolster or blanket under the knees for support. This should be gentle, rather than deep.
Supported Child’s Pose: This can release tension along the spine and hips. Placing a bolster under the chest and belly can reduce strain and help target the low back and glutes softly.
Bananasana: This side stretch can gently lengthen the QL and other lateral muscles. Use props (such as blocks under the arms or thighs) to ensure the stretch remains light, especially on the fused side.
Half Butterfly or Seated Forward Fold: With support under the knees, these poses can allow gentle lengthening along the back body, including the hamstrings, without pulling directly on the lower back.
You can find these poses described here.
4) Use Props: To create a truly supported environment, use bolsters, blankets, and blocks to adapt each pose as needed. This will help prevent any unwanted stress and ensure that their body is well-supported.
5) Add Breath and Visualization Techniques: Focusing on slow, gentle breathing can help release muscle tension and support nervous system relaxation. Visualization techniques, such as imagining warmth or light in areas of tightness, may also help alleviate some of the discomfort around these chronically tight muscles.
6) Consult with a Qualified Yin Yoga Instructor or Therapist in person: If possible, find and work one-on-one with a Yin Yoga instructor who has experience with students who have had spinal surgery. This can provide you with personalized modifications and hands-on guidance to ensure you are practicing safely.
Finally, have patience and work with consistency. Healing and managing chronic pain from surgery is often a gradual process, and Yin Yoga may complement other therapeutic approaches you are trying. Yin Yoga's slower pace and emphasis on stillness can be profoundly beneficial, as long as you are listening closely to your body’s responses.
Good luck!
Bernie