Hey everyone. Wee to Yoga With Adrian. I am Adrian. And today we have a sequence for the lower back. This is something that you requested and I think it’s awesome and really dear to me because I very much believe in the healing power of yoga practice, keyword, practice. So I encourage you invite you to try this tutorial more than once. And embrace the repetition. You might favor the tutorial or click the ad to tab below so you can find it more easily. But this is something that I think if you practice regularly, will really provide you some yummy benefits, and hopefully get you living pain free, in the back. So let’s check it out. Shall we Hop on the map and let’s learn yoga for lower back pain.
Alright my friends, we’re going to start flat on our backs today. Using the support of the Earth to tend to the lower back. I just love all poses on the back because it reminds me that we are supported. So, if you want to go there with me. If you want to go oh nevermind, can’t sing that explicit lyrics. If you want to go there with me you can just kind of take a deep breath in and already just feel relief from the idea that we are supported by the mat, by the Earth, by this moment. Feel like a little bit of consciousness goes a long way.
So, take a deep breath in. Long exhale out. Then slowly we’re going to wrap the arms around the shins. Might interlace the fingertips here. And nice and slow, let the kneese in towards the heart. So if the lower back is already starting to talk to you, you have a couple options. Palms cane to the knees. This is great. Or again, we can interlace. Now rather than hardcore squeezing, just breathe here, relax the shoulders down. Let the weight of the elbows drop. And we have two options. We’re gonna rock a little side to side, just kind of massaging the lower back. Not squeezing like I do normally in Hatha yoga, but just kind of letting the space be. So I have an option here, or I have the option to draw circles with the palms. So just take a second here on your own, because everyone’s different so hard to do yoga for this and yoga for that, because everyone’s different everyones’s experiencing different sensations. So just try to honor that and I’ll encourage you to listen to your body, be gentle, and of course, modify up, modify down as needed.
So what we’re doing is drawing circles with the palms on the knees one way and in the other. Or, we’re fingertips interlaced, going left to right. Might even linger on one side if that feels good. And then close your eyes. Look away from the tutorial, and just take a second to feel both these things out. To check in with the lower back. Make sure you’re breathing deep. Awesome.
Then when you feel satisfied, slowly overlace the soles of the feet to the mat. And we’ll inhale, reach the fingertips all the way up and overhead. Nice and easy. We’re gonna just rock the pelvis here. So, I’m gonna rock the pelvis so that the lower back bes kind of a rainbow over my mat. If I wanted I could slip my hand underneath, there. And then I’m just gonna rock the pelvis here. Get sassy. So nice and easy we can bend the elbows as I tuck the pelvis. And then exhale, tailbone down. Navel stretches long, belly stretches long. And then we switch.
Doesn’t even matter what you’re inhaling on and what you’re exhaling on. Just breathe deep. And I’m sure this is gonna look great on the tutorial. But we’re just kind ofing into, almost a little sensual pelvic rock here. But it’s awesome because we’re massaging the top of the buttocks here. And we’re just loosening up, finding a little soothing movement for that lower back. Staying grounded to the soles of the feet. Just do a couple more, stretching the belly long, as the lower back lifts up. And then maybe drawing the navel down as we lenghten into the tailbone, lower back flush with the mat. Do a couple more on your own. Like a baby bridge, baby setu bandhasana experience. Cool.
When you feel satisfied with that I got a little zen’d out there out there when you feel satisfied, we’re gonna lift the knees back up, and we’re gonna cross the ankles, and we have an option here. If you’re really tending to lower back relief, skip this, rock to one side ande sit up. If your lower back feels tight, and you feel like this might be good, join me in a little rocknroll up. So I’m gonna grab the outer edges of the feet and begin to rock a little, front to back. If it feels like that’s yummy, do it a couple of times, massaging the spine remember it’s all connected. If this is a great way to just kind of relieve tension, then stretch and soothe the spine. Now if you’re a little more sensitive today, again, we’re all different approaching this different, then just skip that move ande to crosslegged position, which is where we will all meet.
I have a blanket here, conveniently. I’m gonna lift my hips up on. You can use a towel or blanket, or nothing at all. As wee to crosslegged, and bring the palms to the knees here. Nice and easybreezy, we inhale, press the palms into the knees. Extend through the crown of the head. Lift your heart, just open. Then on an exhale, chintochest, navel draws back towards the spine. Wee into what I call Mr. Burns pose here, rounding forward.
Breathe, breathe into the back. And then inhale, extend, tagging a little weight in the elbows here. Open the chest, the heart, and exhale. Same thing, chintochest, rounding forward. Go ahead and catch the weight in the palms. And take a couple breaths here. Stretching the skin of the back. The breath can be so healing. So take some nice, long, smooth, deep breaths here. And then slowly we’ll rock all the way back up, ande to all fours.
Nice and slow, take it easy, honor the body, enjoy this practice, this time. So we’re gonnae to all fours. If you want you can sneak in a gentle Cat Cow here. Then we’re gonna take the right leg and lift it gently all the way up into a lunge. Now again, if the lower back is tight, breathe deep. If the lower back is tweaking, you might, save this. I mean I just don’t want anyone with lower back pain to do anything that they don’t want to do. So just listen to your body, and breathe. I’m going to heeltoe, heeltoe my right my foot out a little bit wider than I would normally in a runners lunge. You might even turn the right toes out slightly. And we’re gonna bring both palms in towards the centerline.
Now, I’m gonna curl my left toes under, walk my left knee back, and slowly sink into the hip. So what I’m doing is this might seem a little counterintuitive. But I’m streching the front of that left hipcrease. The psoas here that wraps, literally from here to here which often causes some crabby, crab crap in the lower back. So we’re finding a nice opening in the front of that hipcrease. We have the palms here to support us. If you want, if you have a block, or a book, and this is just too much for you, you can lift the Earth up to you, baby. Yeah. Four fingertips is always good.
Now breathe. Finding what feels good, again we’re focusing on deep breathes. And opening the front of that left hipcrease, the psoas. If, feels right, you might lift that knee for a pulse or two. But if we’re supertight then that might not be an option. And you might stay up nice and lifted. Couple more breaths here. Smile. Relax the skin in the face. We got this. Then toe out we’lle on to the fingertips. Send the sit bones back for a little stability as we walk that right heel in. And then we’re just gonna take it for a nice little counterpose here. Right heel stays in the Earth, as we relax the weight of the head over. Pulling the right hipcrease back. This doesn’t have to be a deep stretch guys. In fact, if we’re tending the lower back we should keep it nice and spacious, nice and easy. So one breath here with the weight of the head over. Remember it’s all connected. Cool.
Then we’ll rock back onto that right foot. Come to all fours. And nice and easy, gingerly switch to the other side. Cool. So then the heeltoe, heeltoe the left foot out now. Both palmse in towards the center line. Take it nice and slow, fine integrity. And then I will curl the right toes under, walk that right knee back. And check out, what it’s like on the other side. So again, I’m focusing on the psoas muscle or we can just kind of bring your awareness to the front of that right hipcrease. Stretching it nice and long. Using the breath, to breathe, you might lift that back knee. Again, as we said before we might lift the Earth to us. If it’s really tight that might be why your lower back is hurting. So, opening up through the front body a little bit to provide relief, in space, for the lower back. Ding.One more nice, long, smooth, deep breath here. And then wee out.
Nice and easy lifting the sit bones back. Walk the left heel in towards the centerline, and release over again. We’re not sinking all the way back. This isn’t power yoga. We’re just checking in. So keep a nice spacious vibe going on here. Weight of the heades over. We breathe. And then we roll through the left foot. We use the fingertips for stability. And this time we’re gonna step that right foot all the way up to the left for a forward fold.
Now, rule of the game here is please, please, please my friends keep your knees bent. Bend those knees, keep them soft. They can be superbent generously. Then I’m gonna take my hands to the belly, draw the belly in just slightly. And let the weight of the head hang over gently. Oh yeah baby. Release the fingertips. If you have a block you can kind of rest it here, or a book. This is not about the palms touching the Earth. They can go whereever they need.
This is about feeling grounded through the soles of the feet, and then finding spaciousness in the lower back. So we breathe here. We use the exhale to let go. We find a little weight in the sit bones, and we use that inhale to maybe really feel expansion in the lower back. The exhale to ground down, find stability. Can grab the elbows here if you like. Let’s take one more nice long deep breath in, and then we let it all go.
Toe out of this forward fold today, we release the palms or the fingertips to the mat, by bending the knees generously. And then slowly, nothing fancy here,e back to all fours. Cool. Cross the ankles, nice and easy, we walk it back through. Texas. Ande back to the back for our final posture for the lower back. Yea. Hug the knees into the chest. Feel that space. Yeah. Starting to feel better. Starting to feel good. And then we’ll send the fingertips left to right. You know I like to call this Texas T. And we’ll scoop the tailbone up, draw the knees up towards the heart, and then this is not about forcing. This is about, again, gentle, finding ease, creating space in the lower back. So I’ll gently melt the knees towards the right side. And rather than keeping the knees practically hugging up towards the heart like we normally do, give yourselves a little more space. So again, rather than drawing the knees all the way up here, I’m letting myself have a little more spaciousness, a little more, just space. So I breathe here.
I can take that left palm, of course, guide it a little deeper into the posture. I’m breathing now again, into that psoas lower back, outer edge of the hip. Yummy. So I’m encouraging us to start here as a way of just again, moving with ease but you can, of course, hug the knees up and play with anything in between. Couple more breaths here, you might turn to rock onto the right ear. Then on an exhale, nice and easybreezy. Melt it back through center. Itch your nose if you have an itch, and then send it to the other side. Here we go.
Again, I’m giving myself a little more space using the right palm to guide and get a little deeper. I’m not anchoring anything. I’m just kind of letting gravity do its job. Nice, long, smooth, deep breaths. Turn it onto the left ear if that feels good. Softening through the face, and again, we breathe. Cool. Gently, making your way back to center, you can end with a nice flat back fullon body stretch. Or, so ask yourself what feels better. Open, or we’ll turn over onto our bellies ande into a Child’s Pose. Bellyes to the top of the thighs as we release here.
Back Massage Therapy How to for Sciatica Pain Relief Treatment, CranioSacral Techniques
Greetings again! This is Athena Jezik. We’re gonna work on some more tutorials and explain some things out. Sciatica seems to be a problem that many many people suffer from so i thought i would go through a little bit more sciatica work and explanation on how i deal with sciatica. There’s many different techniques that people have but for me this has been the most effective and i’m also learning that there’s different types of things thate from that area.
Sciatica usually is paining from about here. When it’s real bad it will run down the leg. It’s a nerve pain so it runs as though it’s a like a hot iron or a hot rod going down the leg. Very ufortable. Sometimes there’s pain though in other parts of the hip which isn’t really the classic sciatica but it does still involve things similar because there’s so many nerves thate out of this sacral area. So that’s another thing that i’ve been discovering.
So not everything that happens with the pain and going down the leg is maybe the classic sciatica but it doesn’t matter because in my opinion naming a lot of things doesn’t really do anything except for make it a disease and then a disease is only by law treatable by the western medical people.
So that’s just names and labels. The thing is we want to get people out of pain. We want to move them into a space of being able to function well. So in that pain area of the hip impinging nerves and creating bad sensation or pain down the leg we’ll call that the sciatica pain and of course ites from here and I find that it is always got a direct connection to the positioning of the sacrum that also has a direct connection to the position of the sphenoid bone at the occipital base and I’m gonna show you a little bit of this.
I’ll just show it to you now. Excuse me it’s early in the morning and I’m kind of foggy today. So the sacrum is sitting here and in that sacral bone there is a lot of nerves thate out from here.
These little holes are where theye out of so if that is position a little bit crooked on there, which happens quite a bit then we’re gonna have this pressure. The nerves are not going to being out with the proper alignment and the nerves are gonna have pressure on them when they are twisted a little bit.
sometimes this bone can be in a position that’s a little more like this or it can also be an abination of that particular pattern so it’s important to be able to allow this bone to be able to lengthen down. This is something better done if the body can do it itself.
If it’s forced into it, it doesn’t always mean that it’s going to hold because there’s a bunch of stuff underneath there. Thework of the facial structure, the membranes under that that will twist like a nylon stocking and so if it’s forced back it will go back but because of the underlying structures there it will pull it back into that odd position.
This is translating up into the head and because I’m a cranial sacral therapist and I’ve been doing it for so many years I have a lot of understanding how these connections are made. So right in there where the purple and the yellowe together is the sphenobasilar junction.
The sphenoid bone is the yellow bone right here and so that bone touches all the other bones and it does relate directly to the sacrum at this joint. So if this sacral structure is sideways, crooked on there, that’s going to be placed and it’s going to be like so The same thing is gonna happen at at the head. This sphenoid bone is going to be out in a similar manner because it’s a counterbalance for what’s going on with the body. So it keeps things balanced so that we feel somewhat straight.
So that’s areas that I look for in work around low back pain particularly down in the sacral area. I do not like to do the hard pushing with the elbow. For one thing You can get through muscles that way but your elbows are not very sensitive as to what you’re really doing and what structures you’re on and i have found that when i’ve tried to work elbows even forearms the bones and the bony surfaces. it’s just too rough. I don’t feel good about it. It doesn’t feel productive so I don’t use that method.
Also sometimes when the nerve is affected there’s inflammation. So in my opinion the way that I see things is by driving yourself into that nerve, through those muscles with a bunch of inflammation going on is not really going to help the problem.
So there’s little things like that that I pay attention to that I don’t know if many other people take a lot of that into account because we do get sort of a technique to loosen things up and it doesn’t always provide for us the thoughts of what’s happening at the subtle anatomy level.
So I test this just by checking at the occipital base and at the sacrum to see the position of everything and once the position is established then I can go in and work with the sacrum in order to correct it.
Sometimes this will be corrected quickly and sometimes it’s not corrected as quickly and I believe that a lot of that is because it’s maybe not a true quote sciatica but there’s other stuff going on maybe in the hip joint. There might be some kind of misalignment in the pubic arch. There might be some kind of a rotation in the hip as well so other things have to happen. So here I’m just giving a little drag on the sacrum and letting it loosen up and letting it swim around and my other hand is at the occipital base.
Just steadying the dural tube. And so there I just wait a little while and then I will soften the muscle area around there. I work really differently. It just kind of depends.
So much of my work is intuitive. There’s somewhat of a protocol that I follow but each person presents things differently. No two bodies are ever the same. No injury patterns are ever the same. So flexibility is important to be able to move from various techniques and not follow things too rigidly particularly in pain problems and issues Then the other thing that i will do is to get my finger at the base of the sacrum.
Excuse me, at L5 S1, which is right in this area here L5 S1 so try to put some distance between there because that’s where the jamming probably tends to be. Sometimes it’s at the coccyx.
And I’ll show you that technique as well. So with that you just do a little stretching integrating in with the muscles integrating in with the tissues and then just waiting for it to move. This is going face down. There is a better way to do the sacral pull when they are on their back but this way will also open it up.
Either way is fine and my other hand up here is also feeling some rotation and some movementing up the spine. So as one area of the spine is off every little vertebrae is affected to some degree. There’s a little bit of adjustment that they have to make in order to keep the misalignment aligned and the bodies just gonna do that it’s gonna work within the framework that it has and it’s gonna normalize whether a pattern is there.
And so there now we’re getting it softened and now there’s a little bit of a stretch happening. I’m stretching downward with the hand that’s on the L5 S1. And I am taking a little bit of a stretch upward.
Just a little traction. No deeper than the fascial level. So we have skin, fluid, then fascia. So I’m three layers down and giving a little stretch there and i’m feeling quite a bit of rumbling going on and there is a separation happening between L5 S1 And it just swims around and the sacrum is trying right now to find its way back to the proper position.
It’s a good idea, if you know cranial work to also balance it at the spenoid level because the sphenoid bone, if not corrected, can pull this thing out. Sometimes this will correct the sphenoid bone but it’s a good idea to check both.
She just had a couple pulses. There’s a lot of activity going on. Even though she’s not suffering from sciatica or any kind of hip serious pain problems there’s still a lot of activity going on, which is correcting little misalignments in there, which is a reason that we should be paying attention to maintenance.
Even though we’re not hurting, we might wanna have some kind of session just for tweaking. I see a number of people whoe in regularly every four to six weeks just to be tweaked with cranial work And I myself have an hour and a half session with somebody once a month.
And I love it when I get it. It took me a while to find somebody that I felt was at my capacity.
Okay and then the other position is just to lay the hand on the sacrum here and curl the fingers at L5 S1 and give a little bit of traction this way. This is a little tricky because you have to keep the palm of the hand pretty secure and the fingers have to bend so there’s quite a lot of technique in the hands in order to get the right feeling. And the hands have to work independently because I’m right at the sacral coccyx junction and I’m stretching downward on that while I’m allowing the movement, which is a little bit of a swaying motion at L5 S1. There’s a downward traction as well as this being loose to be able to align.
at the same time it’s being tractioned downward. Okay and there’s some movement happening. These techniques will usually give quite a bit of change to the pain.
It doesn’t mean that one time is going to give total remedy to the problem but it does begin to correct that space. Once that’s corrected then we can go in and also work into the muscles, much deeper into the musculature.
And the only reason i work into the musculature is to loosen the muscles so that they’re not sinching down around those nerves because if they are sinching around those nerves then they are not gonna let go really easy even though the alignment happens so i just worked really deeply into these glutial muscles for the purpose of the muscle again, not the purpose of the nerve.
And I’m careful if I go into the area where the sciatic is the main place where you can feel it. I do not go into that with a lot of deep pressure because again I don’t like going into the inflamed areas and I don’t like going into pain with a lot of pressure.
I don’t think in my work it gives me the better results. Okay and then up front and there is many areas of the hip to take and loosen.
And along the ridge of the hip as welling from the sacrum. Working all that. And of course both sides are benefited. I won’t do too much on this side. Both sides have benefited by that.
You can even go into the attachments of the hamstrings. In fact it’s a good idea to make sure that the quadriceps and hamstrings are well stretched.
With this there’s also some stretches that can be done with the leg, but I will show that at another time So basically what i do is corrected the position of the sacrum to alleviate the pain of the sciatic pain or hip pain.
Back pain spinal manipulation works for sciatica
Does spinal manipulation help with sciatica The answering up Spinal Manipulation Helps Relieve BackRelated Leg Pain Reported in Healthday, adding spinal manipulative therapy SMT to home exercise and advice HEA may improve shortterm oues in patients with subacute and chronic backrelated leg pain BRLP. Gert Bronfort, D.C., Ph.D., of the University of Minnesota in Minneapolis, and colleagues reported their findings in the Annals of Internal Medicine.
Lower Back Pain Immediate Relief With Acupuncture Case Study
A The reason for acupuncture was due to John, my son. Sort of saying try it, I got nothing to lose. I tried everything else, apart from having surgery again. So let’s try it. I tried it and it is obviously working. Q What’s your impression of acupuncture before you tried it A That was just a load of rubbish that somebody stuck needles into you and it supposedly worked.
But since being here, in the first half hour of needles being stuck at the back of my hand. I had pain relief. If I wasn’t happy about it, I would be quickly to tell you, No, this is not working. This is not for me, cause of 4 years having pain, taking handful of pills everyday to about to where I am nearly etting to take the pills and the pain threshold has gone down dramatically. Anyone Who knows me and sees me and says, Hey you Allan is walking straighter His facial expressions are better, I am very quick to tell them why and how.
Physical Therapy NYC Testimonial Relief From Lower Back Pain and Sciatica
Hi, my name is Matthew F. I came back here in August, late August in 2013. I wasplaining from lower back pain, sciatica and difort sitting for long period of time, staying for long period of time. And in September, I was diagnosed with two bulging disks, two pinched nerves on my left leg and one on my right. And I started physical therapy from that point forward. And now, I’m in November 2013, I am able to sit for a long period of time without extreme pain and difort as well as standing due to all the physical therapy I’ve been doing with the staff here at Back and Body Medical.