Over thirty-five years of constant back pain drove me to my knees in prayer. Then it lead me to a daily yoga practice to manage the pain. Finally, it enticed me to see a chiropractor. My skeptical mind probably would not have believed that the curved spine of scoliosis (Mine was off vertical by 18 degrees!) and the flattened discs that I saw in the x-rays were actually pictures of my spine, had it not been for the two small metal rings on the back of my sports bra! But as I mentioned in the title of this week's blog, "Seeing is believing!"
Since my spine is now over 65 years old, I suppose the flattened discs shouldn't have come as a complete surprise either. (But I practice the learned ability to lengthen my spine by lifting the crown of my head up and away from my tail bone in every physical posture! How can I be in stage IV of intevertebral disc degeneration?) Can I deny what I see in my x-rays? Could it be true that my pain is caused by muscle spasms as my body continually attempts to compensate for a spine that is curved sideways from the right?
The curves of scoliosis are not the normal front-to-back cervical, thoracic, lumbar and coccyx curves designed to support the head, torso and abdomen. The abnormal curve is usually sideward and produces a drop effect to the shoulders or hips, or may even manifest as an exaggerated curve along the length of the spine, such as a swayback posture (called lordosis). The chiropractor explained that it appeared to him as though I had experienced some physical trauma to my spine many years ago---a car accident with whiplash and a twist, a serious fall when I was very young, or my mother dropped me as a baby? Yet I can remember none of these traumatic incidents, but I do remember the gynecologist saying that I had a retro-flexed uterus that pressed into my sacral spine, but that's now gone and the pain persists.
So I now do believe that I have scoliosis---and that I've had it for all those numerous years of back pain. Suddenly those "Yoga for Scoliosis and Fibromyalgia" workshops that I took years ago to learn how to modify positions for students now apply to me, and I'm experiencing the difference first-handed. This week we'll modify the simple spinal warm-up called "Cat and Cow Flow" or Chakravakasana for those of us who have scoliosis. Please don't make these changes unless you know for a fact which side of your body is shorter or longer!
- Physically---After praying on your knees in "Child's Pose" (described in my first blog on January 10, 2009) begin to lengthen the shortened side of the spine by "walking" the torso away from it. In other words, if the spinal curve occurs from the right making a "c-shape" as observed from the back of the body, exhale as the arms walk around to the left side of the bended knees. Remain here for several slow and deep, three-dimensional (ujjayi) breaths to allow the muscles along the right side of the spine to lengthen and relax. If the curve makes a backward "c-shape" walk around to the right side of the knees to lengthen the muscles along the left side of the spine (called erector spinae).
- Then slowly inhale the torso forward onto the forearms as they move directly in front of the knees, coming up onto the hands, fingers spread wide like a starfish. As the body continues to raise up onto all fours (hands and knees) align each hand directly under the shoulders, but---the modification during inhalations---place the knee of the shortened side just a few inches behind that hip rather than directly under it. This slightly modified alignment of "Cat and Cow Flow" or Chakravakasana for scoliosis will help to stretch and lengthen the muscles along the shortened side of the spine during the spinal extensions as the head and tail bone are lifted upward. During the exhalations into a cat-like curve, move the knee of the shorter side forward in front of that hip and notice how the erector spinae muscles are moved into greater spinal flexion of the cat-like arch.
- Please be sure to change/modify the position of the knee on the shorter side of the spine during each phase of "Cat and Cow Flow" or Chakravakasana for scoliosis---back for the inhalations of spinal extension and forward for the exhalations of rounded spinal flexions. After 8-10 repetitions of this breath-synchronized flow release onto the back for at least five minutes of restoration in "Corpse Pose" with the use of folded and rolled towels under the neck and lower back to "set" the spine straight. (Next week I'll describe this chiropractic method.)
- Mentally---Since the voluntary lengthening of the spine is a learned physical action it requires brain action and focus. Pay close attention to the slow and deep rhythm of each breath as you direct healing into the muscles along the shortened side of the spine.
- Spiritually---Only faith in a loving God can heal, or at the least, alleviate pain, but faith is the mandatory ingredient in the healing effects. Don't be like "doubting Thomas" who needed to see and feel the scars in Christ's hands, side and feet to believe it was truly He who had arisen on that first Easter morning. Believe in your Savior, Jesus the Healer. Ask in His name, and you will be healed (enough) as you practice yoga modifications for your specific conditions.
