Yoga for Lower Back Pain

Dashama Konah
A free video tutorial from Dashama Konah
The Anthony Robbins of Yoga
4.7 instructor rating • 3 courses • 12,302 students

Learn more from the full course

30 Day Yoga Challenge & Detox Diet Transformation System

Learn the Most Powerful Yoga, Health & Healing Program Online: Hours of Proven Effective Practices Guaranteed.

09:52:19 of on-demand video • Updated December 2017

  • In 30 days you will learn basics, fundamentals as well as intermediate through advanced yoga, meditation and cleansing dietary practices through video, audio and ebooks
English [Auto] I'm here with Stephen and Stephen is our Norwegian the only guy in the group. He's so lucky. So Steve was telling us he has some lower back pain when we go into certain backbends. So I was thinking what a great opportunity to demonstrate and to show why that could be happening. And then how to maybe alleviate some of that. Right. So one of the reasons why it could be happening is your positioning. So I want you to come into a backbend And let's see how it looks. So come in to the one that you feel the problems mostly OK Campbell. All right. So Caml pose for him. He's saying when he does this one he feels the lower back is being compressed and it's causing a pain. Right. So come out of it. OK. I'm going to Child's Pose for a second. So let's talk about that see and come back up. What did you feel feel like. So on my right side hits me when I go out of it it's not when I'm in it but it's when I go out. It bites when you come up from there. So so what I would say about that is if it's when you're coming up you can focus more on your core control. And that would really help. So if you're coming up from there if you're relying on your back training but your back is at a contracted position it's potentially why it's causing that. Right. So if you really focus more on the front of your body the quads and the core to lift up then then you're really like relaxing your low back and then whatever's causing that kind of potential pinching would alleviate it. So let's try that again and let's see if you can do it like that. So here you're fine right. OK it's when you come up. So when you come up see if you can really engage your core your quadriceps and lift from the front body's strength. You felt it didn't feel that way anymore. OK. OK. Does it. Is that the only one. What about like full we'll do you it's in alignment right. Let's try full well and we'll just see. Yeah we'll see how that is because it's always the case like if you guys it's coming out of a pose if you focus on coming out of the pose with more strength using the other muscles then you're going to release the pain where you're getting this kind of like contraindication right. So here he is in full will now stand has is actually pretty good at this full wheel pose. What I would say is to get his shoulders a little bit more open would really help here as well as the hip extensors would really help here. But when he's coming out and do come out just lowering down you're OK same thing. Engage your core relax your back touch your tail bone down as you lower chin to the chest. The locks are good you're here right here or when you come down. So it may be so bring the money into the chest and then lower that like down and then come into a twist. So it may be that you're actually on the right side right now. OK. To the other side that's OK so twist come into the test. So it may be that you're your tight right there and when you go into that position when you arch back that the muscle is kind of sliding over the nerve and when you're coming down it's sliding back over and that's when you're getting this kind of a little bit of pinch. That's why he doesn't stay with you. It's not like you have that the rest of the day right. It's just in that one acute movement. So if it's acute if it's right in that moment as a do it's like the way that you're coming down. This muscle is sliding over a nerve it's pinching it for a second. And then when you're finally back it goes back to its normal place where that can with time that well you can alleviate that. What's going to require is that the muscle gets looser and looser so that it doesn't slide over a pinch right that it stays in its place or it stretches in its proper alignment. What's happening right now is that it slides what I imagine is fighting over potentially pinching and then it's sliding back over and going back where it should go. Does that make sense. So if that's happening for you I would focus on. That's why I said stretch like this. Focus on stretching those muscles out really like especially the lower back muscles and the glutes and all that this whole area lower back especially though. So that as that loosens up you won't get that anymore. Awesome. Good job. All right. So I'm here with Polly again and Polly has a little bit of back pain some time so we wanted to talk about how we can alleviate that. Let's talk about it tell me what's going on with your back. Exactly. Generally when I see people stretch into a stretch I'm mostly on my lower fat they Axel's done. So when you're doing hips stretches specifically or inner thighs are better for bending positions and they're feeling it in the lower back. So what we talked about before is now there's a couple of things I think number one you're a mother. And this is something important for people to realize that when you have a child your whole anatomy changes right. So when you have your your child who came through that spreads a lot of the bone and it sometimes can cause a little bit of different types of sensations from then forward. Did you have this before you had your kid. Yes. Yes. So I think that that's one of the reasons to say that that's not something that necessarily really matters because what the problem is is the problem is the problem. So we want to solve that. But I think that that's part of the root is when you have the kid and your hips spread and everything kind of opens up for that for him to come through. That's probably part of the root of the problem. So we'll just talk about how can we alleviate some of this tension. Right now I think that it really depends she has a unique specific case but I think a good kind of stretch is just to come forward like this. Now she's pretty flexible so if she wasn't so flexible this one might be more effective. But if you pull your arms through like this and just rest your forehead down. How does that feel. When I'm going to do something like But I can feel something going on just on that one side. That is where I did. Strappers Yeah. And I pause a few of them on my table. It feels good though. So once you get into it it's good for you. It's getting into it. You're having a little bit of like what Stan was experiencing. There's like something being pinched here potentially. And so that that's on the way down. But once you there this could be potentially a good one to relieve the pain a little bit a little bit of feels good. OK. To come all back up. All right. You're going to sit in and just take your left foot across the right then hug your knee. So when you do this one do you feel it in and suffusing. Yes. Sometimes when you feel it in there in the hip crease like in the head extensor It's like gosh look a sharp a little bit. It's because the tendons like kind of pushing into the bone. So you kind of if you adjust yourself a little bit move yourself around it will alleviate that positioning. And then it will hurt as much because so you're going to sit nice and tall and see if you can pull your knee into your chest and then twist a little bit. So as you twist you can even elongate even more you feel that in your lower back it's a stretch. And in your glutes they're not they're not they're OK. Yeah. So this is a therapeutic approach to relieving that if you're in a seated position and then you can do the same type of position laying down and try to lay down when so laying down all the way down. I want you to lay the other way because it's your other your left like to lay all the way down. So let's lower this foot down and bring this one into the chest the knee and so hug your knee and then bring it across. So just like that. And then find the place where you really feel like it's shut. You feel that they're feeling more we'd be better here. That says that one. So see if you can come out of it a little bit reposition yourself here so that it's not pinching as much as. You feel that is it pinching in there still the same. Yeah it just starts on the inside part. Yeah. They came together. Well typically if the one on the hip extensor that's usually like the tendon ligament kind of pinching into the bone it means that you need to position yourself a little bit differently. But this is a good stretch for her lower back. So these are the types of ones that work for a lot of people with sciatica. No I don't think you have sciatica necessarily but it sounds a lot of the same. Some people have sciatica. Basically your sciatic nerve is being pinched every now and again or chronically some people it's chronic if it's chronic then it's always happening and it always hurts. But if it's just sometimes then it's symptomatic or situational then you can go into these stretches and you like alleviate that. So what's happening is she's pulling the muscle away from the tendon or the nerve. And so that's why. Number one it feels good. It will stretch it so that will help to alleviate the future pain. And then the third part of it is hopefully that as we stretch this just like we were talking about with and that eventually it would find itself not laying over that nerve pinching brain makes sense. So these are the kind of things I know you're very super active person. So when you're doing a lot of vigorous practice it can exacerbate the problem. So you have to find the balance to do the going yoga to do the program that is just to be really still and be with that breathing and going in deeper. So I would hold this pose for let's say 10 minutes or something and then with time and over time and then especially with the massage if I was going to be her private teacher I would work on her while she's doing it and I would go in and I would see if I could find a chair where it is. Is it like close or down here. So it's deep. And the reason that's why you're feeling it in the front side too it's really deep so it's not. It's like a superficial problem. It's the deeper end where the nerves are connecting at the spine like that deep and then the muscle lays over the top of it and it kind of causes the shooting or chronic or probing or whatever kind of feeling that the pain in the back. So that's one possible solution. Now another one called back up to CNN. Well just one more so do it with your legs extended straight in a forward bend. Let's see if this helps so reach your arms forward. When you're in a forward bed and how does it feel. Feels good. It's like there's no pain there. You feel stretching a little bit here. So this is a gentle version. Like some people who are very tight. This is a very intense stretch. And some people who are very you know advanced in the yoga practice like Polly This is just a gentle one but it's still effective and it's still therapeutic. And she could still hold this for for multiple minutes at a time and it would help to alleviate some of that. But I think her best her best practice is going to be when you have the knee slightly across the chest so if you want to come in a half lotus with the left leg become part does that make it more intense. No. No. OK try the other then maybe to see if it makes sense for yeah. Yeah. Okay so if it's her left side that she's feeling this kind of psychotic problem that we're in Bend the right knee and a half lotus if she can. And then that's going to isolate the left lower back a little bit more into the glutes. And you'll notice she's able to go really low so it's not a matter of flexibility. You guys can see that sometimes somebody can be really flexible and it has nothing to do with that. It's more a matter of something deeper inside and very isolated. Right. And when we talk about our philosophy with the messages in the body and how the body is talking to her I think she has some deep trauma in that first shock. And if we looked it up in the book I feel like would be it would be pretty clear of what that message is but for now I believe it is probably connected to the birth of her child because a lot of times when people do have children this whole back area the hips expand and when they have to expand things move around. Right. And so what used to be in the right alignment with the nerves and the muscles and the bones and everything. Now it's moved so your body has to adapt to that and then find a way to have that perfect harmonious alignment again. Makes sense to us. OK. So if you wanted to if you were going to be with her for this could just focus on massaging her lower back because she says she experiences just some relief. And I would encourage her to stay for about five minutes come all the way up and extend the right leg. So five minutes is my go to amount of time for you in yoga practice. So catch job.