Thank you for reaching out. So great to hear from you and WELCOME to my yoga classes! I'm sorry to learn of your injury. So often, I have students with very similar symptoms... neck and back problems. What I can lend to you... please pace yourself and take your time. So often, we're over achievers (plus, we're excited) and we want and are trying our best. Sometimes this can lead to over excursion. I always advise..practice to how your body is feeling... particularly on that day. Each time we approach our mats it's a different experience. Please let me know if I can be of an more help. I'm happy to hear from you. Thank you Kristi!