Back Care Basics Back Care Basics A Doctor's Gentle Yoga Program for Back and Neck Pain Relief By Mary Pullig Schatz, M.D. Foreword by William Connor, M.D. Preface by B.K.S. Iyengar RODMELL P RE\ .'J Rodmell Press Berkeley,California 1992 Copyright©1992byMary PulligSchatz,M.D. Illustrations copyright©1992byJ.WilliamMyers. Allrights reserved.No partofthisbookmaybereproducedortransmitted inanyform orbyanymeans, electronicormechanical,includingphotocopy ing, recording, orbyanyinformationstorageand retrievalsystem,without permissioninwritingfrom thepublisher. Forinformation,addressRodmell Press,2147BlakeSt.,Berkekey,CA94704;510.841.3123;www.rodmellpress.com. FirstEdition PrintedinChina 08 20 LibraryofCongress CatalogCardNumber:91-78206 ISBN-IO: 0-9627138-2-1 ISBN-13: 978-0-9627138-2-8 AnneCushman Editor AndreaDuFlon Designer FredStimson Cover Photographer ClarkThomas/Nashville Photographer J.WilliamMyers Illustrator ArchetypeTypography Typography TextsetinSimonciniGaramond DistributedbyPublishers GroupWest This book is dedicated Tomyfather, Richard Murphy Pullig, M.D., who gavemeathirst for knowledge, an appreciation of the joyof learning, and his personal example of helping those in pain. To myyoga teacher, the Honorable B.K.S. Iyengar, who has unselfishly shared with me and his yoga students around the world the knowledge and experience he has gained through fifty years of teaching back patients. To myhusband, WaIter Frederick Schatz, whose steadfast love and patient companionship have helped make this book a reality. ~, ill' Contents acknowLedgments ix 'Foreword by WiLLiam Connor, :M.'D. xi 'Preface by 'B.X.S. lvenqar xiii 13egin with Caution xv Chapter One Yoga: The WayBack to Health 1 Cfiapter 'Two Understanding Your Back 9 Chapter 'Three Moving Again after Injury or Surgery 21 Cfiapter 'Four Assessing Your Flexibility and Alignment 37 Chapter 'Five Relaxation Techniques 63 Chapter Six Home Base Poses 87 vii Chapter Seven Moving On Poses 111 Ciiaptn'~iglit Sacroiliac Pain and Sciatica 133 Cluuner .Nine Rounded Upper Back, Forward Head Posture, and Neck Pain 143 Chapter 'fen Scoliosis 163 Chapter rtLeven A Woman's Back 181 Chapter 'TweLve The Yoga ofDaily Living 199 Chapter 'Thirteen Exercising Safely 2U 'Epilogue 226 appendix Back Goal Diary; Back Care Diary; Assessing Your Flexibility and Alignment Worksheet 227 9lossary 235 'Resources 239 'Bibliography 243 Index 247 viii ~ Acknowledgments In addition to those mentioned in the dedication, I gratefully acknowledge the following for their contributions to this work: The dedicated men and women who were myteachers and mentors at Vander bilt University School of Medicine and Louisiana State University School of Medicine, for giving me the Western medical background through which I could understand and appreciate the therapeutic efficacyof yoga; My patients and students, for helping me learn to teach and to recognize the importance of the therapeutic transformations that yoga can bring about; Anne Cushman, for her editorial professionalism, her devotion to yoga, and her gentle ways; Carol Nelson and Francois Raoult for their enthusiasm and their tireless energy during long photo shoots; Clark Thomas for his photographic expertise, his commitment to excellence, and his creative talent; BillMyers for his beautiful and informative drawings; Lynne Denny for her swift and accurate secretarial support; Betty Larson for her well-educated knees; Donna Gurchiek for her radiant pregnant presence; Susan Underwood, P.T., for her positive suggestions about the manuscript; Judith Lasater, Ph.D., R.P.T., for starting me on the road to postural improvement; Linda Cogozzo and Donald Moyer, mypublishers, for their vision and tenacity in bringing this book to fruition. ix