If you have ever had a spinal injury or ailment, then you know just how debilitating they can be. Just one vertebra out of place can cause a loss in range of motion, weakness in extremeties, and even migraines, so it is no wonder we find ourselves instantly raising the phone to make a chiropractic/massage/acupuncture/etc appointment. And while these professionals are a fantastic resource, it is easy to become dependent on their care and utilize them for issues we can often resolve all on our own. Below, I will tell you of my own experience with scoliosis (and the impact yoga has had in my treatment). My hope is that you will find some of my own strategies for spine maintenance helpful in your own life.
The x-ray to the left shows what my spine looked like in the fall of 2014. As you can see, that is not exactly a straight line. Although there are much more severe cases of scoliosis out there, when this x-ray was taken I was told that I would most likely need surgery within the next few years. I was seeing a chiropractor once a month to manage pain -- and that was pushing it; if I hadn't been a broke college kid I'd have likely gone more frequently.
I was living in near constant discomfort but wanted to avoid surgery at all costs. So I decided something needed to change.
Change #1: A New Chiropractor & A Simple Test
Realizing that the chiropractor I was seeing at the time was a little too eager to keep me around as a client, I sought out a new chiropractor who, unlike any others I'd visited, wanted me to see him as LITTLE as possible. He educated me in a way that allowed me to take my spinal health (to an extent) into my own hands. It started with the small, simple observation of which leg I tend to weight if standing with one hip popped. Almost all of us have one way that we stand FAR more frequently than the other. If we pay attention to our tendency, we can actively try and balance out by shifting weight to the other foot in those moments. This simple little adjustment can greatly help to balance out our hips, spines, shoulders, and neck (making each feel noticably more comfortable!), and it is a great place to start. Lesson learned: Shop around for medical help that is actually trying to help you, and learn as much as you can about what you are dealing with so that you can take ownership over it.
Change #2: Leaning into Discomfort
While the "leg test" was helpful, it was not enough to correct the curvature of my spine. I took my questions to my yoga teacher of the time, and she taught me that the stretches that were comfortable were not always beneficial. In this instance, I was finding relief in forward folds and other postures that opened my back body. However, I found out from my teacher that this was because those types of movements catered to my already displaced bones. Backbends felt uncomfortable (even impossible), but after finding out that they were what my spine actually needed, I committed to making them a big part of daily routine (both in yoga and in stretches while driving, etc) and O. M. G. did that make a big difference. After pushing through the uncomfortable start that this was (seriously.. it did NOT feel like backbends were actually a good thing when I started them), I saw and FELT some serious improvement. Lesson learned here: Until you really know what is going on, you can't necessarily just trust the "do what feels good" method.
Change #3: Daily Yoga
While that yoga instructor helped me to change the focii of my practices (and intermittent stretching throughout the day), it wasn't until about 2 years later that I realized I was still faily dependent on the chiropractor (seeing him about once every 3 months). Additionally, I noticed that when my body was stronger (usually in the summer when I was more active), my back felt a lot better and needed less attention. I knew that I needed to step it up a notch, which is when I committed to #yogaeverydamnday
Okay, so I know this one probably sounds pretty daunting. "Yoga daily? Like.. every day?" you might be asking while mentally running through all the many other items you have as a part of your daily routine -- not to mention all the items on your "wish list" for your daily routine. Yeah, it is going to be a bit difficult. Especially at the start. But it is a heck of a lot easier than recovering from injuries/surgery/whatever else may befall you if you aren't tending to your spinal health. It is also a heck of a lot cheaper and more rewarding. Think of your yoga practice in regards to 3 concepts: strength, balance, and flexibilty. If you can work on these 3 things for your spine, then you not only build up your spine's resilience, but also increase it's (and your!) comfort throughout your day-to-day.
Some specific asanas that I have found particularly helpful in cultivating a healthy spine: planks (can't have a strong back without a strong core), spinal rolls, twists (esp. standing straddle fold with a twist), camel, wheel, plow (plow is incredible), happy baby, shoulder stands, puppy pose (pictured below -- this pose opens the heart, elongates the spine, and increases shoulder mobility), child's pose (walking hands to each side to stretch side body), and basically all of sun salutation A (down dog, chaturanga, updog, forward fold, etc).
One thing to keep in mind with this daily practice is that it doesn't always need to be some elaborate 75 minute deal. It might be 10 minutes during your work break. Studies show that it is actually more beneficial to your body to stretch 5-10 minutes a couple times a day rather than for 3 hours once a week. So do some twists in your office chair; do a forward fold and standing backbend anytime you stand up throughout the day; if standing still try to do a one leg balance (on each side) during that time. It is these little things that really help you to create a sustainable practice for yourself.
Change #4: Going to the Chiropractor on MY Terms
Daily yoga has helped me immensely. I am no longer on track for surgery for one -- in fact, I have now been told that it is a "highly unlikely" possibility for my life. My spine is still curved (though less so.. I wish I had a current x-ray to share with you), and I recently went over a YEAR without having to see a chiropractor. However, going as long as you can without seeing a chiropractor isn't necessarily the best idea, either. There is a balance to strike between battling pain/discomfort with your own arsenal of tools, and knowing when it would be more effective to see the pro.
Here is the "checklist" I go through before deciding to make a chiropractic appointment:
1) deep breathing -- check in with your spine and ribs a couple times a day with some full breaths in and out. This will help you to see if you really have something out in your back or if you are maybe just holding tension in muscles or facia. 2) pay close attention to any pain/discomfort and what your chiro says causes it .. this can help you "fix" it yourself -- if you feel arm weakness, ask your chiro what that can be attributed to; find out the cause so that you can target it. For example, I get a soreness in a certain part of my neck whenever a rib below my shoulder is out. When I feel that, I then know to work my shoulderblades in and do powerful exhales during backbends as a way to maybe slip the rib back in on my own. 3) relax the muscles surrounding the problem area -- if my neck is out, I will hydrate, take a shower, hang upside down (in a yoga swing or even just dropping my torso off the edge of the couch), and lay on an accupressure mat. These things help relax my neck, and if the muscles are loose, then it is much easier for the bones to move. I usually follow this by (weirdly) brushing my hair because sometimes if I really relax my neck and brush my hair, that is enough to pop it back into the right spot. You might try doing some stretching (synced up to your breathing.. think of what your breath does during an adjustment: powerful exhales) in the shower as that can sometimes be enough.
Just remember: the goal is not to avoid chiro care altogether, but to take more control over your spinal health. So don't be afraid to use your chiropractor. If you've chosen a good one, then he will be a great resource for you. Just remember that you can be a resource for yourself as well.
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