what’s up everyone, welcome to Yoga with Adriene, I’m Adriene. Welcome to our new yoga room. This is our first tutorial back in the new yoga room, or our first yoga tutorial anyway.
Back in the new yoga room. So I welcome you, help me christen it with some yoga basics. This month we’re kind of getting back to basics and today we’re going to do back pain. Well, we’re not gonna do back pain,.
But we’re gonna kind of address back pain and really just spend some time on the floor remembering that your yoga practice has your back. Welcome to the new room, it’s probably gonna change. We might paint it,.
We might even move to another room, who knows. But I think that this practice in particular, especially since it’s for the back, and just our yoga practice in general is awesome for teaching us to find support from within and of course, to go with the flow.
So let’s hop on the mat and get started. (steady guitar music) Alright my friends, so today we’re gonna begin on our backs. Take your time getting there, maybe take a full body stretch when you land. And begin to notice your breath as we begin.
Take a second to notice, some of you have probably heard me say this before, that your yoga mat or your yoga practice, your yoga, has your back. Literally in this moment, right? Bring the hands to your ribs,.
Bring your feet to the outer edges of your mat, and then allow the knees to fall in. Take your time getting here, no rush. Then lift your lower back, lift your pelvis and see if you can just tuck the tailbone in, maybe reaching it up towards the sky.
So we’re just lengthening out through the lower back, basically. Then we’ll draw the shoulder blades in and together and down, so we’re just crawling those shoulder blades underneath you so we can open up through the chest.
Low Back Pain Relief ONE MOVE
What’s up, guys? jeff cavaliere, athleanx . Today I’m going to try to help you to get rid of that low back pain once and for all. You see, you’ve got to start understanding what’s causing the low back pain in the first place to really be able to conquer it. I think a lot of times the advice that people that suffer from back pain get is just misdirected, and misguided. They’re looking at the location of the pain without actually looking for the.
Source of the pain and unless you get to the source you’re never going to get rid of the pain once and for all. So today I’m going to show you an exercise that you’ll want to start doing and I’ll give you different levels of progression depending on how acute your back pain is. Okay, first of all, if you’re dealing with a really bad back that doesn’t even allow you to move at the moment, you’re not supposed to be in the gym exercising.
What you’re supposed to be doing is allowing that to heal, calm down, and control the inflammation. If you’re beyond that though and it’s more of a chronic problem keeping you out of the gym or making the gym training sessions uncomfortable then you’ve got to start with an exercise and start training those weak spots. 99% of the time what’s causing low back pain is a weakness in a joint below that. In this case it could be the hips. It could be weak hips and glutes that are basically putting.
You in the position to be compromised in your low back. so what we do is, we have a setup here, and in this setup you see all I need is a barbell and a band. The band I have anchored to the back of this squat rack. However you anchor it, I have it on the back of some pins. Now I’m going to get myself in position here behind the band and I’m not going to worry necessarily about the bar just yet, especially if this is something that you’re not in an acute stage, but you still have quite a bit of back pain.
And weakness. You get yourself into the bend and you just walk forward. It kind of blocks your progression to the cage. Now what you want to do is, you want to position the band right across the crease that happens right here in your hips, okay? Because the first thing it wants to do is teach you what a hip hinge is. Most of us that have weak backs dont’ really know how to hinge correctly. It would feel.
Like moving me into this position here it’s just pulling me back and when i let the resistance take over it pulls me back into a proper hip hinge. It’s taking me at the hips and bending me right at those creases here right at the top of my hips. If I were to put this higher, like against my stomach, and I lean forward allowing this to take me back that actually has me fold over the band. Right now I’m pulling myself into a flex position which is going to cause problems for us that have low back pain. First.
Thing, up here, now i walk forward. Now all I do is, I allow it to hinge me and then I come back against the resistance of the band. Squeezing my glutes as hard as I possibly can and also extending here, staying up nice and tall, to extend to the low back. So now we’re tying together the glutes and the low back which are supposed to work together. They’re both extending us. They’re both bringing up back in this direction. We need them to be able to work in concert.
With each other. most of us dont have glutes working at all so then the low back tries to accomplish that. The other thing you could see that would happen is, if I dont have the ability to extend because I dont have strong glutes so I can’t extend I start to have this posture where I fall forward because I’m not extending through the hips. The more I fall forward, the more responsibility is taken over by the low back and that’s trying to hold me up. You know what/ Doing that 24 hours a day, minus our sleeping time, is too.