Sports is all about athleticism, the adrenaline rush, the excitement of the game, and the heat on the ground (or the court). Sports accidents are inevitable and may lead to consequences. Spinal cord injury is a common injury in sports that could arise due to a violent landing, an awkward move, a bad twist, or even during a workout. The spine injury may worsen if sportsmen return to their sport while the recovery is underway and also if there were issues with the low back even before the injury. Very few athletes (like Tiger Woods or David Wright) with back injuries have made a stellar comeback. While sometimes the injury may not be treated with non-surgical options, quite often they are and this article will give some details about it.
Spine Injury and Sports
Football, volleyball, cycling, water sports, skiing, snowboarding, etc., are some sports that see the most cases of spinal injury. These injuries include,
Vertebral fracture
When movements pressure the spine vertebrae, it leads to cracks in the spine. The symptoms come up as pain, a bruise, or swelling.
Cervical injury
One of the most complicated spinal cord injuries is cervical spine injury. It is a shock-like pain that could emanate from the neck sides or arms due to overstretching.
Muscle strains
Excessive stress over a joint or muscle could lead to back muscle strain or ligament sprain. Common to weightlifters, the symptoms could go away with rest or escalate with more workouts.
Disk Herniation
When the spine’s soft tissues penetrate its tough exterior, the stress results in a herniated disk. The condition could be minor or severe, depending on the level of compression. In most cases, the discs heal within six months or so and may not need surgery.
Yoga for Recovery
It may not be too tough to be on the path of recovery for sportsmen in physical terms because of the discipline that already cultivates in them. However, complications of spinal cord injury can create feelings of isolation, anxiety, and depression. And hence, self-acceptance becomes important. Yoga is a slow process with lesser risk to the spine and helps enormously by creating mind-body awareness and emphasizing on the essence of self-care.
Sukshma kriya or simply warm-up stretching, helps flex the stiff muscles of the back and enhances circulation in the body.
Vajrasana and its variations help straighten the spine and define the posture (crucial to impart confidence post-recovery) while opening energy channels.
Other asanas that bring flexibility in the spine and do not overdo the muscles are marjariasana, dhanurasana, tadasana, pawanmukhtasana, setubandhasana, bhujangasana, natarajasana, etc.
Savasana posture stands relevant at the end of the yoga session, where your mind and body undergo a state of deep rest. In yogic space, this posture is highly relevant as it directs your mind to feel the pain points and heal them by feeling the healing process. Your attention is entirely focused on your body and your breath is slow, controlled, and relaxing. This brings great difference during your recovery process from a spinal injury.
Anantasana, with some variations, helps you regain strength in your spinal muscles, and works on your hamstrings, thighs, and core body. The reclined pose is a great balancing technique and has spiritual significance.
Pranayama such as Nadi Shodhan helps fight mental disturbances such as anxiety and stress that may creep up on the road to recovery. Start with a deep breathing exercise that enables stability in you and calms your mind.
Shitali Pranayama, also known as the cooling breath, helps remove excess heat from the body and reduces episodes of depression and stress. And when it is followed by the Bhramari pranayama, you experience the benefits doubly.
Yoga Nidra meditation helps calm the nervous system, balance emotions, and increase self-control. Athletes with long-term spinal injury cases have found immense relief with this technique who consider it to be therapeutic.
Note: Always consult your medical specialist before you start with any yoga posture to understand your condition and limitations. The causes of spinal injury could be unique for every patient. Hence the sequence of asana is also crucial.
Benefits of Yoga for athletes
Reduced pain and positive psychology
Healthy visualization
Increased circulation
Strengthened core muscles
Improved flexibility and range of motion
Better self-regulation
Increased metabolic rate
Improved standing balance
Improved respiratory function
Greater body awareness
Improved sleep quality
“Yoga is essentially a practice for your soul, working through the medium of your body.”
- Tara Fraser, yoga teacher
Based on inputs by Pooja Venugopal, Faculty, Sri Sri Yoga
Written by: Supriti Tripathy
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FAQ on yoga for spine injury
Excessive training, bad technique, weak core muscles, exertion, and muscle strains are a few causes of spinal injuries in athletes.
Warm-up exercises, hydration, counting body parameters like sugar and pressure levels, training from an expert on handling equipment, a healthy lifestyle, etc, are a few ways to prevent injuries.
Do not over strain your muscles
Do not stay in one posture for more than 20 minutes
Do not get up from the bed with a jolt
Maintain light activity throughout the day
Assess if you experience discomfort in the spine anytime and alternate position
Green vegetables
Organic Food
Herbs and spices like ginger, turmeric, clove, cardamom, cinnamon, etc.
Berries, avocados, nuts, and seeds
Coconut water, sugarcane juice, etc.
Dairy products
Incomplete spinal injuries last not more than a year and a half whereas complete spinal injuries can stay permanently. The permanent injuries may cause paraplegia(paralysis of the lower body) or tetraplegia(paralysis of the upper body) depending on the area and severity of the injury.
