Yoga for back pain. Does it work? Does it help? About 80% of people will develop a major back-related problem at some point. Your spine isn’t just one thing, it’s a whole region of your body – intervertebral discs, muscles, ligaments, nerves. There are a lot of different constituent parts, so there are a lot of different things that can go wrong. So, when we think about a solution to back pain, we need to think about a systems-based approach. This video will help you to rethink and re-evaluate your relationship with pain.
CONTENTS
00:00 Yoga for Back Pain
00:30 80% of People Will Have a Back Pain Problem
01:14 Why Pain is Adaptive
02:00 Treat Root Cause
03:10 Systems Problem / Systems Solution
04:06 Strength, Flexibility & Balance
04:16 Super Squeezer Pose
05:42 Diagonal Lunge Stretch
06:59 Pointer Pose
If you think about the root cause of your back pain, you can start to find some solutions. Modern lifestyles aren’t conducive to a healthy back – a lack of activity, limited range of motion, lack of strength and flexibility, combined with muscular imbalances create a perfect storm for back problems. To reverse that problem, very often we need a systems-based approach that focuses on flexibility, strength and lengthening for muscular balance.
3 CORRECTIVE EXERCISES IN THIS VIDEO:
1) Super Squeezer – strengthens your posterior chain (includes hamstrings, glutes, QL, erector spinae)
2) Diagonal Lunge Stretch – works on your psoas muscle and hip flexors
3) Pointer Pose – corrects right and left imbalances
DISCLAIMER: Please do not use this video to diagnose or treat a severe injury. In all cases, you should check with a trusted healthcare provider before starting any self-care routine. Listen to pain. It’s your body’s way of communicating with you.
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#YogaforBackPain #BackPain
Hope these new videos are helpful. If you have questions or suggestions for future videos, please drop note below. – Lucas
I love the video and I have been doing ENEMAS AND YOGA for detoxing, fitness, health, wellness, disease, illness, pain relief and weight loss since 1995 when I was 13 years old.
im going to try these i deal with chronic low back pain started taking seamoss made it a little better but i still wake up with the same tightness and pain. i have scoliosis as well from diagnosed in middle school. back pain came as an adult after i had kids (3).
Lucas, you know this already; you are an excellent communicator.
Lucas… Great lessons! I spasm in my feet every time I try to do one of these poses. I’m a Type 2 Diabetic, so have some neuropathy. Work through it, until used to it, or am I doing something incorrectly? Thanks!
Brilliant. Easily understood and teachable to my students. I really love your approach. Thank you!
I am in my seventies and I cannot squat deep enough to put up something off of the floor. I feel if I try to pick something up, I will fall on my nose. What can I do to strengthen the knees. PS. I cannot get myself off of the floor once I get down. What do you recommend?
Love these yoga poses Lucas! My clients are middle aged golfers and they all have back pain! LOL So these are ideal! Thank you !
How soon after a herniation/recent bulge can you start getting into these exercises? Thanks!
Thanks, Lucas, will certainly try the poses. One question, though: after getting up in the morning, my lower back really needs attention. What mostly helps: rotational exercises, like your Twister or Flamenco Pose. I can virtually hear the blockages relieve. Why is that and is there anything I can do to prevent the blocking in the first place?
Hello Ian – pretty common to feel stiffness in the morning. There are temporary adhesions and dehydration of tissues. Sounds like you found a routine that works, that’s great, keep going with it…
Happy to hear, Tammy. Keep going!
Thank you 🙂
Thanks, Frank, I very much appreciate it.
@YOGABODY Danke and thanks! Maybe that´s sth we forget. As important as it is to follow teachings, it is also vital to “find a routine that works” on our own accord.
Hello Avri – sorry to hear you’re having pain. Keep moving and go slowly…
Love these videos – thank you! If you ever do one on rehabbing calf muscles (as a complicating factor in achilles’ tendonitis) that would be great too! Thank you for making yoga accessible to everyone!
This teacher is full of inspiration kindess and compassion. Well done!
You’re amazing Lucas!
I stumble on your Y-T canal… You seem to be for me the perfect guide for steering out of that mess..
(I had been practicing yoga a lot till 1 year ago as i started to get repeatedly wounded around the sacrum (SI or lombar?) a.n.d around the right shoulder. sounds here like inflammation and has lasted now for weeks and weeks ..)
Both together is hell… no posture available..
I got it: ligaments? Pain as a red light..
Now i have from you the SI and back pain programs..
See what is your advice for that shoulder ..
Thanks Lucas! Love your videos and your explanations. I have a hard time with the squeezer pose without the squeezing in a video series I love called Aire Yoga. Often have to stop because it causes lower back pain for me, even though I know it’s supposed to help. Wondering if the squeezing portion makes it safer or what the purpose of that is? Thanks for all that you share! (You should have been a dancer, those feet!)
Great exercises. Thank you sir 🙏
Great to know. Thank you Lucas! I’ve been dealing with right hamstrings for few weeks. Ups and downs. Will try them before bed.
Keep going, Nonlee!
Keep going, Edwig…
Thank you, Gabriela!
Thanks Menyhart!
Hello Laurie – thanks for the suggestion.
Yes! Calf tightness in chain with achilles & foot arch would be great!
Mr. Lucas, which exercise is applicable to practice for lower back pain, the Cobra or the Bridge or both? Your expert advice would be appreciated.
Hello John – either might be helpful but practice at just 5/10 intensity.
Thank you Lucas for making each of your videos so do-able and real. I hope I can help my lower back get better with some of these strengthening exercises
Thank you, Shifa! hope it helps…
Your psoas stretch have really hit the spot. I think its the only psoas stretch that have actually worked for me
Everything you explain so nicely in detail 💯 thank you so much for sharing your knowledge🙏🏼
Thanks, Lucas. Hope I can get relief. I wonder if my tailbone pain is connected to my back pain. You tell me!!
@YOGABODY Thank you, I love doing both of them.
Hello Sandra – coccydynia is a real problem for a lot o people, often just something to work around.
Glad it’s helpful, Lalasamayi!
Great to hear, keep going Proben!
@YOGABODY Any remedy?
I am very new to stretching and exercising. What are those blocks and would you recommend purchasing them? If not what would you recommend in place of them?
Nice article inspiring thanks. Hello Administ .
After all, what a great site and informative posts, I will upload inbound link – bookmark this web site? Regards, Reader.
Making hard to understand concepts readable is no small feat. It’s like you know exactly how to tickle my brain.