I remember signing the consent form for scoliosis surgery with a certain amount of fear: I knew about all the possible risks at this point, but seeing them bunched up over several lines in the surgeon’s scrawl was still a jolt. This wasn’t a last resort though – rather the culmination of considerable thought, research and a belief that it was the right thing for me. And part of what helped me reach the decision with confidence, was fifteen years of practising yoga.
At 38 I was viewed as fairly old to have the operation, given most people are teenagers when they have it. It’s quite a major operation, the risks are a little higher for adults and the recovery is often slower, so it’s not an easy decision. Deciding to have the surgery when you’ve lived with a severely twisted body for almost three decades can also open up a can of worms emotionally (a blog post coming up on this topic soon!) However it also meant I knew my body. I’d used yoga to help me manage aches and pains, strengthen my back, improve my posture and generally look after myself. It had also increased my body awareness: it was taking more and more effort to keep myself comfortable, fight the fatigue and keep upright. The surgery was a positive decision and I went into it with my eyes open. I was confident I could use my yoga practice to prepare myself for what lay ahead.
A yoga class that incorporates many of the standing postures alongside simple breath practices (pranayama) is great for preparing for scoliosis surgery. There are also particular areas I focused on, based on what I thought would help me in the six month post-op period when I couldn’t bend over, twist or move very easily while my spine fused. Activities like sitting up in bed (in hospital and at home), cleaning your teeth (try this without bending forward!) and picking things up from the floor will be more manageable if you can get your body ready. Postures to strengthen the lower half of the body and increase core stability are key; so your arms and legs can do the work while your back heals. Knowing I was empowering myself to get through my recovery also helped prepare me psychologically.
Try this little sequence out:
Constructive rest
Hands on belly with deep slow breathing for 5-10 mins. Think of a positive intention for your surgery on the in breath. Let go of any negative thoughts as you breathe out.
Downward dog
Hands pressing into mat, knees slightly bent and tailbone reaching towards ceiling. Relax your head.
x3 breaths
Plank
Draw the belly in to protect the lower spine, ground the hands into the mat, shoulders over your wrists and stretch your heels away from you.
x3 breaths
Chair
Feet parallel and slightly apart. Bend your knees and reach back with your bottom as if to sit down. Arms reaching up next to your ears, palms facing each other.
x3 breaths
Squat
Take your feet apart towards the edges of the mat. Squat down, with your upper arms on the inside of your legs. Hands pressed together. Put a rolled up blanket under your heels for tight ankles.
x3 breaths
Eagle
Take the right leg and wrap around the left. Slightly bend the left leg. Place the left arm over the inside of the right elbow. Press the palms together.
x3 breaths
The relaxation stage at the end of any sequence is vital to allow your body to absorb the practice, so don’t scrimp on the time you spend in it – you need it! I made sure I incorporated lots of relaxation postures and meditation into my practice in the run up to my operation, so I could feel calm and steady on the day. I like to lie on my front as an alternative savasana: it’s comforting for your belly and allows your upper back muscles to relax. Unlike lying on your back, in this position you can’t feel your back ribs protruding (depending on your curve) so you can also forget you’ve got scoliosis for a while 🙂
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