Yoga for Lower Back Pain: Strengthen, Stretch and Relax Your Back I

David Procyshyn
Instructor David Procyshyn
Average: 4.8 (124 votes)
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David has spent much of his adult life understanding how to heal his lower back pain. In this class, David takes you through a beginner level yoga class that shows you how to strengthen your core to protect your lower back (including the transverse abdominis), how to use yoga stretches, or poses, to heal the lower back and how to use relaxation to speed up the healing process. The lower back stretches alone can cause great relief and the three approaches together will ensure that it lasts. This is the first of a 2-class series. The second class is Yoga for Lower Back Pain: Strengthen, Stretch and Relax Your Back II.

Equipment: Strap, Bolster
Style: Gentle Yoga, Hatha Yoga, Yoga for Back Care


jsevelius 2 months ago

I sit too much (like we all do). I don't have a lot of lower back pain, just pressure. I find myself coming back to this class over and over again because I feel so great afterward! Very relaxing, while getting in a nice stretch and core stabilization. David, your voice is so soothing. Thank you!

Scrumpy67 3 months ago

Thank you for anothe great class. I suffer from sciatica and this is exactly the sort of thing I needed. It really helps to relieve the pain.

amanda_ngan 5 months ago

Thank you David for your website, clear instructions (always) and this class.
I was wondering, when doing the spinal twist with one leg crossed over the other, is the buttock pain on each side also related to a weak lower back?

David Procyshyn 5 months ago

You're welcome, Amanda.
It's hard to say. Are you feeling buttock pain on both sides during both twists?

amanda_ngan 5 months ago

Just on one side during both twists. It seems to be around my sit bones.

We are one life... 5 months ago

Thank you! That.was a beautiful journey.
If you don’t mind, I have some questions =)
Where did you deepen your yoga & breathing practice /where did you receive your certification? Where did you learn pranayama? Do you practice meditation?
Where did you learn massage?
What joys and challenges you’ve found in your journey and teaching?

David Procyshyn 5 months ago

Hi there. Thanks for the feedback! I did my yoga teacher training with Chakra Yoga in Thailand. I had been studying meditation and pranayama before then and have continued, with other teachers and through books. I learned massage at a massage school in Montreal and I studied Thai Massage in Chiang May, Thailand, at a few different schools. I love teaching and appreciate the continual opportunity to grow as a human being.

yogiAndermoser 5 months ago

Great class! I don't have any issues with back pain - doing this class as part of the runner's programme. What a wonderful change from the more fast-paced classes I normally do. Loved it! Can't wait for part 2 :)

memarcy 5 months ago

I really thought this class had done very little for me. That is, until I got up and started to move around. Then I realized just how much pain and tension I had been carrying around. I hadn't been able to run that morning my usual 2 to 3 mile run. My back was so tight I couldn't touch my toes. After this class I felt a great sense of relief and looseness in my hips and in my lower back. And I could touch my toes. And I could run the next morning. Thank you so much for this class.

summer2012 5 months ago

Thank you so much, I am so happy to be back as a member. Love you