7 Yoga Poses For Low Back Pain

7 Yoga Poses For Low Back Pain


>>MARK: Hi, I’m Mark Perry the creator of
BuiltLean and today I’m joined by celebrity yoga instructor Kristin McGee who’s to
my left and this is our second segment in kind of a series, which is covering
yoga for men. And so one of the biggest challenges I find
men have is tight lower backs, and even experiencing pain in their lower
backs. Specially in New York City, where a lot of people are kinda sitting at
your desk all day, you know, a lot of people experience chronic
pain even men and women. And so, we’re gonna go through seven
yoga poses to help decrease the tightness in
your lower back. And with that said, I’m gonna hand it
over to Kristin McGee.>>Kristin: thank you Mark. It’s so
true, so many people come to me and come to yoga looking for relief
for the pain in their low backs. And, it’s sitting at the desk all
day shortens our hip flexors, weak abdominals can lead to lower back pain, stress in general, we just holding carry
that tension in our lower back so this is not only 7 great poses you
can do for your lower back, but also a little sequence you can do. so it’s a really great way to kind of
remember this and add these poses to you repertoire
at the end of the day, you know, three or four times a week
if you can and you’ll really start to
notice some difference. Now, of course check with your Dr.
before you do anything, make sure you are not you know pushing yourself too hard,
but I’ll take Mark through this gentle Yoga plow, we start with the Boat Pose, he’s gonna sit down on his hips and this is to strengthen your lower
abdominals, particularly the transverse abdominals which is that
deepest layer of lower abs. You can see he supported himself here
with those lower abdominals. And that’s like a girdle that supports
your lower back and spine. You are gonna hold this for about
five breaths, trying to breath in and out
through your nose, and then he’s gonna lower his legs
down on the floor and sit up kinda straight out of your
lower back, you can bend your knees
if you need to, keep that same activity in your lower
abs and start to hinge forward on your hips until a forward bend. So tight hamstrings can pull in the lower
back. So here we’re stretching the hamstring and the lower back. Again, hold each pose
for maybe five to eight breaths really listen to that gentle breath through
the nose, and exhale out the nose. Then come out and sit, and take
a seated twist. His going to cross his right foot over
his left knee, left over outside right knee, and turn
to the right. So getting that mobility in the spine,
really stretching and twisting such a great motion for the back, and then you can come forward
and you’re gonna repeat on the opposite leg. and then I’m gonna show you after the twist,
a great way to open up your hips. And this is kind of a precursor to that,
because already he’s getting a little bit into his internal hips here. And come forward, and place that top
ankle over the bottom knee. It’s an ankle to knee pose. And you feel the
stretching that outer right hip. This an ankle to knee pose, a really great
way to get that pressure out of the hips which can really intensify low back pain.
And then try the other side, and again, maybe 3-5 breaths eight breaths
however long you can hold the pose and feel comfortable, and after you’ve done
the external hip rotators, you’re gonna move into the front of the hips,
so now Marks gonna come around on all fours, and we’ll start with some Cat Cow Pose. This is an excellent way to really warm up
your back, inhale hard and arch to the ceiling. Look up and drop your hips, control it with
your lower abs, specially if you have a lot of low back pain,
and then round your back and hollow, and again only do it if it feels
comfortable for you but you can do a few cycles, so now go
back to the horse, way back horse, and then come to the angry cat. After a
few rounds of that, just stretch your quads and your flexor, so step your
right foot between you hands, release the toes and back, so you are
on the top of the foot, and come up onto your finger tips
or take your hands to your front knee, and it’s gonna stretch out the hip
flexors, the quads, all of that area that really gets tight and short when
you’re sitting at a desk all day long we’ll repeat on the other side and finish up with a beautiful
relaxing pose. If you wanna take your left foot
forward just to balance yourself out, come to all fours, take your left leg forward, crescent lunge,
that’s it Mark, nice, bring your hands up to your knee, make sure you’re breathing in and out
through the nose, make sure you always stand connected
to your core, that’s why I like starting with
the Boat Pose, so you got that abdominal connection, and then bring your hands down release your left knee back to
your right knee, now sit back on your heels,
and come and do a Child’s pose stretch. Let your head relax, let your feet relax,
and this pose you could hold, for minutes if you want to. This is such
a good way to release your lower back and you can also take your hands
back to your waist, and just let them fall back towards
your, hip. All the way back, now go forward again [hup] keep your hands back but
go forward, there you go, that’s another way to do Child’s pose. Yeah, so your hands stand back
by your waist. There you go. So either Child Pose that you wanna do,
the extended arms or the hands back that was excellent Mark, so I really think
this is a wonderful little sequence you can add that’s gonna open up all tight areas,
and also strengthen your core, and support your lower back.>>MARK: Okay so I wanna thank Kristen
so much for sharing her time she’s a very busy schedule, if you wanna learn a little more about
Kristin McGee you can check her out at KristinMcGee.com, she’s got DVD’s,
you can try summer classes if you’re in New York City, or you can
do a private session, Just wanna thank you very much for
your sharing your time today. Thank you very much for watching and
I’ll see you next week.

11 comments on “7 Yoga Poses For Low Back Pain

  1. smackroscoe Post author

    Did a few of these at the gym and it helped my flexibility. Gonna keep at. Good info here.

    Reply
  2. Mamie J. Costilla Post author

    You could get rid of your back-pain completely by replace your diet a little – I've try and now almost relief all the pain. I think you should try it

    Reply
  3. Luka Arambasic Post author

    I really need help
    Tomorrow i have a very important basketball game, and coach expects me to help my team to win
    I play SF and my play is vital for our win tomorrow… But here is the problem… I focus my game on speed, technique and layups so i need my full body strength… But my lower back hurts when i try to run or jump. I can't play very good with that "injury" so i hope you can help me to get rid of this pain…
    I'll try these poses but please try to answer me as soon as possible!!! It would mean so much to me!

    Reply
  4. M AD Post author

    Just found and tried most of the positions and my back is already feeling better. I wish I'd found this video years ago. Thank you so much!

    Reply
  5. Michael D Post author

    o that feels much better please more vids for men i have upper back pain after walking and standing for long time

    Reply
  6. Raven Rivera Post author

    I came across this video looking for tailbone massages because I injured my coccyx during a fall, like, two years ago. I tried this stretch ( 7wow.cc/yvdf ) and I gotta say, it felt great. There was a lot of discomfort when I first started, but when I worked into it, it almost all went away! Wow! Thanks a ton!

    Reply

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