How I Healed My Back Pain and Sciatic Nerve Pain (Sciatica)

Home Back Pain Fix

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This is how my journey into yoga began. My own yoga for BJJ routines healed it all. Lower back and sciatic nerve pain from jiu-jitsu. Now I am feeling better than ever before and am 100% pain free. This set me on the path of yoga and teaching which I am thankful for. I hope that you get out of being uncomfortable and in pain and finally get to move pain free and freely in your body again. The body is meant to heal and you will heal. Keep up the work and be patient.

Jump straight to the exercises 5:55.
Also watch this video on back pain:

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00:00 Intro
05:57 Practice

Love and Gratitude,
Bre & Flo


Breathe and Flow is a travel, yoga and lifestyle channel. Knowing that the body benefits from movement while the mind benefits from stillness, we share our philosophy of mental stillness through the fluidity of a strong practice. Bre and Flo are Registered Yoga Teachers (RYT) with Yoga Alliance® holding certifications as RYT 500, E-RYT 200, and are also Yoga Alliance Continuing Education Providers (YACEP). They are trained in vinyasa yoga, hatha yoga, yin yoga, myofascial release therapy, reiki, prenatal yoga and are certified in Functional Movement Screen (FMS) Level 1 and 2, as well as certified Functional Range Conditioning (FRC) Mobility Specialists. Bre and Flo have taught at several premium yoga studios in the San Francisco Bay Area for many years and are teaching their retreats, workshops and at festivals around the world.


All content on our channel is subject to copyright or other intellectual property ownership by Breathe and Flow LLC. The ideas, workouts and other opinions expressed here reflect our experiences and opinions and are not intended to be, or to replace, medical advice. We do not hold ourselves out to be dietitians, nutritionists or medical professionals. Please consult your doctor before starting any diet or exercise program. By using our site, you understand and agree that neither Breathe and Flow nor any persons associated with it have any liability to you for any injury or loss you may suffer in connection with any content we may post.

85 thoughts on “How I Healed My Back Pain and Sciatic Nerve Pain (Sciatica)

  1. Aside from your knowledge there is something that really make the difference: the slow and calm way you explain things, the way you talk with time, pausing, breathing. It’s an intimate and generous time. A Yoga time. We learn to have time to listen in fact, to see they exercises are done. So grateful

  2. Agreed. Even just from the way he speaks and his tone, he sounds like such a gentle soul. It’s very calming to listen to

  3. Thank you Flo. After doing all your yoga for men classes and searching for additional challanging stuff on this channel, I now was very glad you had something like this as well. I hope I can get rid of my lower back pain fast. Scoliosis isn’t helping but I got it not nearly as hard es you did. Thank you for making my workout week much more diverse and giving me the right Yoga for every Tuesday morning since June. Beste Grüße aus Deutschland. 🙏

  4. ive been in constant pain for months now and this is the most relief i’ve felt in SO long, literally just cried tears of joy because i’m feeling hopeful now, thank you

  5. I loved how you always reminded that its okay to not yet have the stretch to do a certain pose. I always felt uncomfortable watching other videos where i was immediately unmotivated by seeing all these perfect poses. Need to fight my back pain too and i think i am more motivated now to do it in the mornings. Thank you ! 🙂

  6. I am a fitness instructor myself and struggle with a back pain myself:( This is the worst and the best experience for the instructor at the same time e , because you understand your students better after you have to deal with the same problems they deal with. Great video!

  7. How long did it take you to go from injures to fully healed? Having the exact same issue at the age of 25. Could use more videos related to low back pain, sciatica, and herniated discs!

  8. Thank you! I followed you through the whole video and when i stood up from the matt, i felt so ALIVE! Will definitely put it to my daily routine and start to learn about yoga! Thank you again and wish you a good day.

  9. I have been suffering from back and sciatic nerve pain for almost two months now and today i tried this out for the first time. After this simple exercises i felt a difference in my pain and so much relief. I will continue for sure. Thank you for sharing what you know and what worked for you. Blessed be your journey.

  10. Incredible man! Followed along with you. I’m looking forward to seeing how I feel after a couple weeks of this. Minimal question: Did you do this just once a day in the morning or throughout the day as well – before bed?

  11. How did you heal and manage the symptoms? Will the exercises suggested in this video involving forward bendings not further damage the already existing bulged disc? As the normal recommendation by the doctors is not to bend forward with your spine directly??

  12. Thanks for this Flo. I injured L5/S1 left side long ago when I was 30 (21 years ago) and have struggled on and off with pain there since then. Yoga and Pilates, especially core strength, help a lot. Just recently I am getting similar pain on my other (right) side, same place L5/S1 :/ These stretches are helping – and I would love more movements targeting pain, flexibility and strength in these areas in particular. Thank you!

  13. Hey man I just wanted to say… when you described your back issues it matched perfectly with mine.. I started doing these stretches every day like twice to three times a day cause I was in agony daily. It was horrible, started to effect my mental health as well. These stretches and stretching overall changes my life man. I am literally no longer have back pain or discomfort..Seriously Thank you so much for showing me this video with your knowledge and experience. You’re awesome and wish you good health and a happy life brother

  14. This is the first time I have tried this video and I just started crying. I could feel my body relaxing and I realized how much pain I have been in. Thank you so much

  15. It seems like you are helping a lot of other people also. I just did this and it’s felt so good loosened up my whole lower back and legs. And also the way you teach and describe things is perfect. Thank you.

  16. Hey man thank you so much for your great work, as a rugby player I’v been struggling for a long time with all those sciatic and lower back issues and your videos really help to fix it and to keep on playing ! you have all my support

  17. This is really helpful, struggled for many years with low back pain, even while practising Ashtanga. I’m performing this routine on daily basis, and capable to continue with sport activities painless. Thank you man…

  18. I’ve had sciatic pain on and off for the past 4 years from a herniated disc. The pain radiates down my left leg when it’s really bad. Although I’ve recovered considerably since the incident through exercise and stretching I still have pain. I’ve recently been getting into yoga and trying to find good poses for sciatica. The research I’ve found says that all forward bending is bad for sciatic pain. I’ve heard this echoed from a chiropractor and two different yoga instructors as well. However, obviously these stretches worked for you. It’s just so odd how conflicting the opinions on this are for sciatic pain and what should be done to help it. Any thoughts on this? Thank you.

  19. How are you doing, Jenny? Have you recovered? I’m suffering for more than a year now, the pain isn’t completely going away 🙁

  20. I’ve started these exercises yesterday and I already feel a relieve in my back. So glad I found this video. Thank you so much for sharing and your calm explanation how to work the exercises.👍🏾👍🏾👍🏾🌸🌸🌸

  21. YES!!!!! i fractured my upper spine simply by jumping off a 4 foot ledge.. something i could do easily for years.. 46 when that happen… my injury healed.. but i was a physical mess.. especially my lower body… lower back had me where i couldent twist at all.. and my legs where so f&^g soar.. i couldn’t handle it… ofcourse COVID limited the help i could get..i was lost…. YOGA SAVED MY LIFE!!! this is how i survived my trauma!! the drugs did nothing for me but made me dependent for relief.. wich never came… it took work and dedication to come out of the dark place i was stuck in!!!

  22. That’s awesome man! so good to hear positive results from this. I have just been getting my issues for the last 3 months & it’s only getting worse & it sucks, his description was really spot on with my own issues as well. I just did my first day/first time & it hurt but felt good. I’m excited to get/see results.

  23. Life changing video!! I’ve been doing these exercises 3-4xs/day for 3 days and I feel so much better. I will continue to incorporate them into my regular yoga practice. Thank you so much.

  24. Thank you for sharing your story and these stretches! Did you feel like you had a certain diet in order to heal faster? Like anti inflammatory foods? What kinds of core and glute workouts did you do that didn’t irritate your sciatica? Thanks for your time!

  25. Found these stretches very helpful. Been diagnosed with two herniated discs and have had excrutiating nerve pain in my right glute and leg. After two weeks I can now do the first one perfectly and the second one is improving. Thanks a lot 🙏

  26. I couldn’t agree more , injured myself whilst doing Jeet kune do (Bruce Lee’s Kung-fu) it was a very prolonged injury it almost felt like the pain will never go away and affected my mental health too , so to speak! But now slowly and surely my back is getting better and I also believe DEEP BREATHING IS A VERY IMPORTANT KEY TO HEAL NOT ONLY BACK BUT THE ENTIRE BODY :))

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