http://www.anniemorecambe.com/Isle_of_Tana.html

There are certain positions you shouldn't do in Yoga for some back conditions until you get x-rays and a proper assessment.

A Physiatrist(rehab. Dr.) would help also with back Rehabilitation or order any test also. Is it the rhomboid muscle he says that's bothering you?

Take care. Charry

Its my lower lumbar and then thorasic (sp?). I was doing a very poor exercise which consisted of standing straight up while holding a 20lb medicine ball in one hand and place my other arm straight down my side. I would bend to one side, lifting my free hand up the side of my body, then straightening back up. Horrible exercise for the core which i did when i was clueless about the weightlifting world. That hurt my lower lumbar. I couldnt lay in certain positions for a few days afterward. I can feel the irritation when i bend to the side or even bend backwards. I can feel the muscle when i do exercises like deadlifts.

For my thorasic, i believe i hurt that going too heavy doing overhead press and bending backwards too much and not maintaining correct upright posture while performing the lift.

I have gotten xrays, and they came back normal which is good. I went to physical therapy and didnt have much luck with them which is why im venturing into yoga and these new books to try other routes and do my own physical therapy.

They didnt tell me it was the rhomboid muscle, it could be.

I've never heard of that exercise you did with the medicine ball. But yeah, stop it

If your xrays look good then "in general" your discs are holding the correct height. It doesn't mean there is nothing wrong with them. So don't assume you are 100%. Xrays are for bones. An MRI shows discs. Unless the doctor feels the need he won't send you for one.

So if you start with the assumption that maybe you just tweaked muscles and irritated your body. Dump all the weights. If you need some resistance then try light bands. Even in Pilates when they use weights they are talking 3-5lb dumbells just to cause a little more effort to be used. In both Pilates and Yoga your own body weight is the dumbell...

As Charry noted there are Yoga positions (and also Pilates) that you shouldn't do. Honestly after doing a lot of Ashtanga Yoga. The very basic postures are fine unless you are really messed up. The ones that cause a lot of pain are very extreme and you'll know it in short order. They're complex moves that require a lot of twisting, strength, and balance. Most of them I doubt you could do. I fell all over the place just trying to learn them. Pilates also has some complex power moves.

Get some books and videos on basic movements. There is a good book that I got that is called Pilates for Men. Couldn't be any simpler. It helps build core.

Both forms help with core, breathing, posture, and balance. They also increase strength because of what you do.

If you get nowhere in several months of laying off weights and doing basic exercise. Then I'd be back at the docs office wanting him to explore further. Rehab is slow but it doesn't take forever.