The Yoga That Saved My Spine: A Personal Story of Injury and Recovery
Finding the “Golden Key” in Recovery
(5 minute read)
My passion for Yoga isn’t just professional– it’s profoundly personal. In my late twenties, I was blindsided by a repetitive-stress injury that left me with persistent low back pain. With one of the world’s leading spine experts by my side (my dad, Dr. Jeff Saal), I had the path forward laid out clearly in front of me: take it easy in my yoga practice, be kinder to my body, take up more meditation, and most importantly–stop all forward folds and twisting.
I nodded my head, I said I understood– but I didn't listen.. I desperately examined everything else: my habits, how I stand, how I sit, how I sleep, how I eat, the list goes on and on…no matter what, it felt like I was patching a leak with a Band-Aid.
It took an excruciatingly painful moment on my yoga mat until I was forced to stop, to put my own ego and attachment aside–and ultimately to begin to heal, both physically and emotionally. This experience transformed not only my body, but also my entire understanding of holistic recovery and body mechanics.
The Comfort– and Trap– of Routine
For years, my daily yoga routine was my anchor: every morning, rain or shine, tired or sick, I practiced the same sequence. It was my identity and comfort zone. When Dr. Saal warned me to stop bending and twisting, I refused to believe it. Yoga had always made me feel good, particularly forward folds (aka bending forward, or spinal flexion). I convinced myself that sticking to my routine meant I was okay, ignoring the warning signs my body was sending. The familiar narrative, “yoga heals everything”, was hard to question, especially when it was echoed by celebrities, trainers, and friends.
The Moment Everything Changed
One morning, as I melted into my favorite standing forward fold, something was different. My spine erupted with pain– a searing, internal scream I could no longer ignore. My body was begging me to listen. That moment was both terrifying and liberating. For the first time, I had to acknowledge that my old approach wasn’t working. I needed to let go of my obsession with routine and embrace a new path. It was time to finally take my healing seriously.
From Resistance to Acceptance
Letting go of my familiar practice was like losing a part of myself. I felt vulnerable, frustrated, and even angry. The journey was anything but linear. Some days, I grieved the loss of my old practice; other days, I celebrated small victories, like waking up with less pain or feeling a sense of calm I hadn’t known in years.
The Quest for Evidence-Based Yoga
Yoga, as I knew it up until that point, wasn’t going to cut it for me anymore. I needed another path forward. So I went to the library, I checked out what felt like every single book known to man on yoga and spine care. I poured through historical yogic texts. I sleuthed into the depths of the internet trying to find the solution for “Yoga and Back Pain”. The results? Shocking (and not in a good way).
Nothing out there made actual sense! It seemed as though everything out there fell into one of three categories:
completely generic and a one-size-fits-al approach,
the most basic and gentle stretches that anyone who has gone through physical therapy knows already like the back of their own hand,
(worst of all) the content was medically unsound, riddled with inaccuracies, false claims, and was downright dangerous.
It was at this moment that we (Dr. Saal and I) knew we HAD to do something. We knew that if I was struggling through this, there were hundreds more lined up behind me searching desperately for the same answer.
The Golden Key: Reinventing Yoga for Spine Health
We devoted countless hours together on the yoga studio floor, meticulously dissecting every traditional yoga pose. Instead of relying on the usual categories taught in yoga teacher trainings, we reclassified each posture based on its impact on the musculoskeletal system and spinal health. Our mission was clear: to build a yoga practice grounded in science, not just tradition. Through this process, we created a comprehensive guide– a true “golden key”-- to understanding what yoga for spine health really means.
When I began applying this approach to my own practice, it was transformative. For the first time in a very long time, I experienced what it felt like to move without pain, unlocking a new level of happiness and freedom in my body. My journey through debilitating pain became the catalyst for developing SAAL Yoga. The yogic metaphor of the lotus rising from the mud perfectly captures this transformation: out of darkness, light emerges. And with it, a new way forward for anyone seeking relief and renewal through yoga.
What I’ve Learned– and Why I Share
Today, my yoga practice looks nothing like it did before my injury. It’s more mindful, more compassionate, and far more attuned to my body’s signals. Some days, it’s a calm and graceful slow dance between my body and my breath. Other days, it’s tough as nails, sweat-inducing and downright exhausting. BUT, it is only using the poses that are right for MY body, MY spine. SAAL Yoga, as we created it, gave me the tools to reclaim my life, and it’s why I’m so passionate about sharing this approach with others.
If you’re struggling with pain, frustration, or the feeling that you’ve lost yourself, know that healing is possible. It may not look the way you expect. It may require letting go of old routines and beliefs. But with patience, self-compassion, and the right support, you can find your own path to wholeness.
The Universal Lessons of Yoga, Injury, and Recovery
My journey isn’t unique– many have found transformation through yoga after injury. My honest hope is that my story encourages YOU to listen to your body, honor your journey, and trust that healing is not only possible, but deeply personal and profoundly rewarding.
“Yoga teaches us to cure what need not be endured and endure what cannot be cured.”--BKS Iyengar