Yoga For Lower Back Pain: Strengthen Stretch And Relax Your Back I
David has spent much of his adult life understanding how to heal his lower back pain. In this class, David takes you through a beginner level yoga class that shows you how to strengthen your core to protect your lower back , how to use yoga stretches, or poses, to heal the lower back and how to use relaxation to speed up the healing process. The lower back stretches alone can cause great relief and the three approaches together will ensure that it lasts. This is the first of a 2-class series. The second class is Yoga for Lower Back Pain: Strengthen, Stretch and Relax Your Back II.
Low Back Pain Yoga Workout + Free Printable
Many of us struggle with low back pain.
For some, it has even become a normal part of daily life.
The good news is that things can be better!
You can feel better!
Your body is your ally.
Your body should help you enjoy your life not be a source of pain.
Note: I strongly recommend seeing a doctor or Physical Therapist for professional advice if youre experiencing low back pain. This post is a yoga workout for low back pain + my personal experience with the issue, not a recommendation or prescription
Yoga For Your Neck Shoulders & Upper Back
Another short one, but this time the video focuses on your upper back, including your shoulders and neck, through movements like neck circles and a shoulder-opening childâs pose variation. Try it after a long work day if youâre feeling tense â before you know it youâll be feelinâ like your old self again, AKA someone who isnât constantly begging for back rubs.
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Donna Farhi: Yoga For Lower Back Pain Mini Video Tutorials
Donna has recorded an introductory ten-part tutorial series to introduce the main concepts in her longer online course Keys to Sacroiliac Stability and Ease and Movement. These 5-12 minute video tutorials will be released one every 2 days from 16 May until 03 June. Click on the link below to learn more, and subscribe now to gain complimentary access to over an hour of teaching, and feel free to share these videos with colleagues and student
This last year gave Donna unique insights into the challenges faced when the sacroiliac joints are unstable. Like many yoga practitioners, she has suffered from intermittent SIJ issues, but she had largely resolved these through the strengthening activities of horse riding for two decades. Last year she had a bad fall which fractured her pelvis in two places leaving her with debilitating hypermobility in her left SIJ. The long process of rehabilitation has proven to her that it is possible to heal and restore sacroiliac stability.
Earlier this year she designed a course, based on her extensive research and robust evidence, to help Yoga teachers and their students to learn how to prevent sacroiliac problems and also how to restore stability and ease when function has been compromised. She believes we have an obligation as teachers to be better informed and equipped to prevent this unnecessary suffering.
The videos can be accessed here.
How To Move Into Supine Pigeon Pose:
Lad down on your back with your knees bent and your feet planted at hips-width distance. Extend your right leg up, and then bring your ankle onto the top of your left thigh. Flex your right foot and allow your right knee to fall forward, away from your body, until you feel your hip stretch. For more depth, reach around for the back of your left thigh and draw both knees into your chest, keeping your lower back firmly planted. Hold for 5 to 10 round of breath, then switch sides.
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Tips For Best Practice:
Focus on your lower back here. Feel your neutral sacrum pressing into the ground.
Keep this pose active with a balanced press and pull between your heel and hand.
We love to follow this pose with 5 to 10 minutes of Savasana lie on your back, bring your heels in line with your hips and let your toes fall out, close your eyes, and relax.
Start incorporating these 9 yoga poses for lower back pain into your daily routine, and soon enough the tight, aching pain will start to subside as you return to neutral alignment and a balanced body.
Which poses do you love for releasing lower back pain? Tell us in the comments below?
Yoga For Back Pain Relief By Yoga With Yana
This 18-minute videos sequence of basic yoga exercises are intended to help relieve tension, discomfort and stiffness from the back. The video are starts off with Cat/Cow and Puppy Dog pose and includes a few hip opening stretches like Pigeon and Bound Angle. The class ends with Shavasana pose. You are encouraged to practice these postures regularly for the best results.
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Simple Yoga Exercises For Lower Back Pain
This short session is best for alleviating the tension built up during long days spent on your butt. If youve got a serious back complaint, its important to speak to your doctor before beginning any new exercise program.
Lets break down each move from the video above, and why these exercises should be part of a yoga routine for lower back pain relief.
Why Yoga For Back Pain
Pain is an experience of the Brain, and it is influenced by your thoughts, emotions, and beliefs. You may feel pain in your back, but physical and mental factors create the experience. As a Physical Therapist, I have treated hundreds a people with back pain. I had great success with reducing pain in most of patients, but that was it: reduce pain and teach them how to manage ongoing persistent pain. I knew there was something missing from these treatment. Because I too experienced this persistent back and neck pain, I kept searching. I found Yoga after the birth of my first child because all other forms of exercise just increased my pain. As I studied yoga and emerging pain science research, I saw what had been missing: I had only addressed one part of the person’s health, the physical. In order to restore Whole Health I needed to address the Whole Person: Body, Mind and Spirit. Yoga for a Better Back addresses the Whole Person by blending Physical Therapy, Pain Science research, and Yoga.
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Iyengar Yoga For Lower Back Pain
Try Our Free Yoga For Lower Back Pain Class:
How Can Yoga Relieve Lower Back Pain?
There are numerous ways in which Iyengar Yoga can help to reduce lower back pain. Although there are many causes for lower back pain, it is very common for people to arrive at yoga classes with this pain originating at least in part from tight hamstrings.
Stiffness in the group of 3 muscles at the back of your thighs known collectively as the hamstrings can restrict the movement of your pelvis in relation to the movement of your legs. As a result of this restriction, undue strain can be placed upon your lumbar spine. A practical example of this is when you sit on the floor and straighten your legs to the front . In this position tight hamstrings can tend to pull the back of the pelvis downwards thus reducing the curvature of the lumbar spine. This can then put the spine in a more vulnerable position as you attempt to sit upright. You simultaneously feel the tension of the spine being pulled downwards and lifted upwards at the same time.
This pose allows you to stretch your hamstrings whilst keeping your spine long and straight. It is an adaptation of the classical uttanasana pose where you reach down towards your feet. It reduces the common tendency in this pose for the spine to round and pull towards the pelvis.
Drinie’s Ease Into Your Day
This class will keep things simple and grounded. The class is a slow moving restorative style stretch with a focus to help you start your day the right way! The sequence wouldn’t fall into the classic restorative category but it contains restorative elements. We would feel safe in saying that the…
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Drinie’s A Little Help From A Block
Most of us tend to have a love/hate relationship with yoga props. Unfortunately, many people may view props as a sign of weakness. However, props are really a sign of strength and wisdom. This class will focus on using yoga blocks to make poses more accessible and safe. Blocks can help with align…
Yoga Poses To Ease Lower Back Pain
Kaisa KapanenTeacher and Entrepreneur
Sensitive introvert entrepreneur, writer, scuba diver, wellness enthusiast and Yin yoga lover . View more
The lower back, or the lumbar region, can be an area that often gets sensitive for most of us at some point in our lives. Whether we have to sit a lot during the day, or whether we move a lot, the lumbar region can get affected. In any case, pain in the lower back can seriously affect your mood and your day.
To get you started, here are five yoga poses to ease lower back pain and help relieve that dull ache.
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Deep Release For The Hips Hamstrings And Lower Back
This class is slow, gentle and offers a deep opening for the muscles around the hips, lower back and legs. Its pace alone allows you to sink into a beautiful state of calm. Add the beautiful sounds of Craig Paterson, master musician, and you will be lulled into a deep, lovely, relaxed state. If you are looking for more, check out our 1-month program, Beginner Yoga for Optimal Lower Back Health .
Yoga For Burn Out & Chronic Fatigue Syndrome Part 1
“I have been doing this every weekday since last February. Then I was housebound. Now I am able to walk 30 mins and start work again in the New Year. This really is the most helpful thing I’ve done of all the suggestions and ideas I’ve come across. I cannot thank you enough Alanna and I have been promoting this video to all the NHS physiotherapists specialising in ME/CFS that I come across. There are so many charlatans promoting costly cures out there and here is one given freely that really works. Again a huge thank you”. Samantha Larner. Yoga Therapist Allannah demonstrates a series of yoga techniques to help you combat fatigue. Especially useful for CFS sufferers, helping your hormonal and immune systems. Feel better, breathe deeper and regain your energy! I love your feedback so feel free to leave a comment or ask a question. If you love this video, don’t forget to share! xxx
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Yoga For Healthy Posture
Feel like each and every one of your lifeâs problems comes back to poor posture? Then bookmark this workout and do it on the regular. In it, Mishler focuses on yoga postures that âexpand your awareness of the spinal column,â like supported side angle and triangle pose, so youâll remember to take good care of your back.
Yoga For Back Pain By Yoga With Bird
This 20-minute yoga routine promises to incorporate some of the best stretches for back pain relief. The first half of the practice slowly flows through with several gentle supine warm ups and poses. The second half moves through a sequence of Cat/Cow, Child, Revolved Hero Pose and Seated Yoga Mudra.
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What Causes Lower Back Pain
Outside of the more common medical reasons, such as a bulging disk or osteoarthritis, a major cause of lower back pain is prolonged sitting or standing . The more you sit, the less you use your stabilizing muscles, causing them to weaken and have difficulty doing their job when you need them, leading to pulled/strained or sprained muscles .
When your muscles are weak, the simplest actions can cause lower back pain: picking up your child, carrying something heavy, or twisting the wrong way in the car.
These yoga poses help relax tight muscles, strengthen weak muscles, and ease lower back pain. But remembertake your time getting into each pose, and if something hurts at any point, stop! Adapt your practice to how your body feels in each moment, and be gentle with yourself to ensure you dont make your back pain worse.
Additional Videos For Each Part Of The Body
GUIDED WRIST PAIN RELIEF & PREVENTION EXERCISESDetailed tutorial stretching the wrists, fingers, and shoulders to immediately alleviate pain in your wrists.
GUIDED SHOULDER PAIN RELIEF & PREVENTION EXERCISESFocused yoga stretches and muscle building exercises drawing your shoulders back while aligning your spine and posture.
GUIDED FOOT AND ANKLE PAIN RELIEF & PREVENTION EXERCISESFour strength and balancing exercises that will help build the muscles around your ankle and in your foot.
GUIDED MID BACK PAIN RELIEF & PREVENTION EXERCISESStretching, strengthening, and rotating your side muscles, lower back, and shoulders to help create space and relax the mid-back.
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Yoga Poses For Lower Back Pain
Do you experience low back pain? Perhaps if you spend a lot of time sitting down or driving?
Or maybe you’ve tweaked your back once or twice in the past and it heals on it’s own, but you’d like to prevent tweaking it in the future and particularly prevent it becoming a chronic injury.
Many of my clients have asked me about yoga poses for low back pain so I thought it would be helpful to share a quick list of helpful poses, with descriptions and photos.
Here are my favorite yoga poses that will help to ease low back pain and get you back on track with your life, feeling pain free and flexible.
I recommend beginning this sequence, using the breathing as noted below, and then progress to holding each pose for longer, up to twice the number of breaths noted below.
Always listen to your body and remember to breathe deeply and slowly. If any pose doesn’t feel good or you are experiencing discomfort or pain, please release out of the pose and leave a comment or question in the comments section below and I will be sure to respond.
Lower the knees to the sides of the mat, place the big toes together, sink the hips back into the heels and place the forehead on the mat for Child’s Pose. Your arms can be stretched out in front or back alongside the legs, whichever feels most comfortable for you. Hold and breathe for 5 long deep breaths.
Feel free to follow along with our Online Yoga Class Videos for more postures that may help with low back pain.
Tips For Practicing Downward Facing Dog:
Press down firmly into each palm, particularly into your thumb and forefinger.
Spin your shoulder blades out and up to avoid sinking into your shoulders.
Let your head hang freely to remove any tension in your neck.
If your lower back feels rounded, bend your knees deeper.
Focus on lifting your hips up and back rather than on pressing your heels down its completely natural if your heels dont touch the floor.
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Yoga For Back Pain All Levels By Yogacandi
This class begins with a seated meditation followed by several neck and shoulder warm ups. This sequence is the most creative and unusual in our list and incorporates several interesting asana variations. The goal of this practice is to twist, stretch and flow with ease to release muscular tension, stress and pain.
Yoga For A Better Back
was designed by a Physical Therapist also certified to teach Yoga and a thorough review of current research on Yoga for Back Pain. This step-by-step program blends knowledge of the spine from physical therapy with the ancient practice of yoga to heal your low back. When combined, these interventions support good pain science and research to address how pain is perceived and processed by the brain and body. You will learn about the functional anatomy of the spine and how to exercise safely and effectively to gain core support and mobility. But even more importantly you will practice Mindfulness in order to create awareness of what is causing your pain.
The course includes 4 modules to mindfully and physically progress you through gentle movement building into strength training for your mind, body, and spirit.
4 Mindfulness Lessons to help you address thoughts and emotions that keep you in pain.
4 Physical Lessons that lead you through safe and correct performance of Yoga Postures
8 yoga videos to replay over and over as you build confidence in movement and strength. Also pictures of each yoga practice and guided audio meditations to help you create a daily practice.
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Satisfaction Guaranteed 100% Refund If Not Fully Satisfied
Brian has 17 years experience as a Forrest Yoga Guardian Teacher, Bodyworker, and a hands-on teacher of Anatomy and Myo-Fascial Release Massage Therapy. He offers Pain-specific Structural Massage along with 15 years as a Forrest Yoga teacher in Los Angeles. Brians mission is to teach you how to use yoga to help relieve your own pain while preventing future pain or injuries.
Weekly Backcare Class Online & In
Yoga for Backcare is a weekly class for either beginners or non-beginners. Its at 7 pm, Wednesdays, local time in Darwin NT. Its at 19B Bishop St., Woolner, NT .
This class is part of a set of very easy classes such as Gentle Yoga, and Easy Restorative Yoga. All these classes are also usually suitable for those with back issues. If in doubt ask your teacher, Chris Lalor.
All beginner classes, including the above, are at the class reservation app, or the beginner timetable.
To try it out, just get a pass at the links below, and then reserve a class, online or in-the-studio.
Another good option is to see the success story about backcare yoga, told by Raj, a Flametree student.
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