Gentle Hatha Yoga for Lower Back Pain

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Instructor David Procyshyn
Average: 4.9 (69 votes)
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This short yoga class teaches you how to care for your lower back. David takes you through a self-massage routine and a series of stretches that release key muscles responsible for the tightness around the hips, legs and back that are associated with lower back pain. Note: you need two tennis balls, an old sock, a strap and a bolster. Check out this video to see how to make a bolster at home.

Equipment: Strap, Bolster, Rubber Ball
Style: Gentle Yoga, Hatha Yoga, Yoga at Work, Yoga for Seniors, Yoga for Back Care


Helped my fiance.
christier66 3 months ago

My fiance has been suffering from bad back pain for weeks. I finally got him to try a yoga class for back pain. I've done David's other back classes before but needed a short one so that he would go along with it. His back cracked/popped 3 times in the areas where he was feeling the most spasms. He said that the area that cracked was the place that he has been needing to crack for a long time. Results are what will convince him that yoga is really beneficial. He is a hard core gym rat and has been so resistant to trying yoga. Thanks, David.

Brenda Rhodes 11 months ago

This was absolutely amazing in releasing my lower back! At the time, I was skeptical as my back was tense and tight. I did not use the balls this time as my back would not allow it, but I can see that with more use of this practice, the balls will help massage the spine and surrounding muscles. Thank you for this wonderful program!

I liked this class very much
Yeka 1 year ago

I liked this class very much David...
I have a problem with my lumbar discs so the tennis balls are painful ( I hope that soon they are not anymore). Can I use a pair of tight socks instead?
Thank you!

Re: tight socks
David Procyshyn 1 year ago

I'm not sure. They would need to be balled up and quite thick to be effective. You may find that you don't get enough pressure. But go ahead and try it and let me know if they work!

any substitute?
mccannjl 1 year ago

I don't have any tennis balls. Anything else I can use? thanks!

Instead of tennis balls
David Procyshyn 1 year ago

Absolutely. You can use anything that is firm but has the softness and give of a tennis ball. You don't want it to be hard, or too soft, essentially.

I chose this wonderful
Nyamyj 1 year ago

I chose this wonderful practice in lieu of advil. Got the kinks out gently and mindfully. Much appreciated, thank you.

thank you so much
RobynCS 1 year ago

thank you so much are a wonderful teacher

Tennis Balls
jordanss123 1 year ago

I have two lacrosse balls that I have used for my back in the past. Would it work to use those instead of tennis balls?