The extreme heat of a Bikram yoga class is designed to help avoid injuries by keeping your muscles warm and limber. But whether you stretched too far or slipped out of a pose because of sweaty limbs, accidents can happen. Some rest and rehab time will probably be required, but you might be able to return to your mat with some restrictions, depending on the extent of your injury.
Causes
Many yoga poses can cause injuries if done improperly. Pay attention to your back's alignment in poses that involve backbends or side bends, such as half-moon, camel and standing bow poses. You should feel a slight stretch in your back, but never extreme strain or any pain. When doing poses that include a forward bend, always bend from your hips and keep your back straight.
Treatment
Treatment for your back injury varies on what's been injured and how severe the damage is. You should always see a doctor for a proper diagnosis and course of treatment. Anti-inflammatory medications or physical therapy can help a number of mild to moderate back conditions. In severe cases, surgery might be required. Depending on the injury, your physician may recommend you take time off from activities such as exercise until you're fully healed.
Poses to Avoid
Certain poses can aggravate a back injury, so you might need to avoid them depending on the type of injury and your doctor's recommendations. These poses include the usual back-bending suspects, such as camel, bow, cobra and locust, but also straight-backed poses that might irritate the low back, like corpse and legs-up-the-wall poses. Always let your yoga teacher know before the start of a class whether you need to make modifications because of an injury.
Alternatives
Because many of the poses contained in the Bikram sequence might not be good for those with back injuries, you should consider another style of yoga. While Bikram classes usually follow the same set of 26 poses each time, other types of classes tend to vary their poses from class to class, depending on the instructor's preference. Ask your studio or fitness center whether it has any Bikram alternatives, such as "gentle flow" or restorative yoga.
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