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

David Procyshyn
Instructor David Procyshyn
Average: 4.8 (133 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


Kaeschli 1 month ago

fantastic practice for anyone suffering from chronic lower back pain. I enjoyed it especially the releasing tension visualization during savasana. namaste 1

jscudder 1 month ago

Over the past two weeks your two lower back classes are helping me rebuild strength in my lower back after five lumbar spine PRP injection treatments. I am already back on a pitching mound and lifting lighter load weights again. Thank you

DeniseBayes 1 month ago

Super class for lower back and the release of tension at the end was fantastic.

Owlgirl60 2 months ago

David, would using the rolled up towel for sensory feedback also work when doing your Yoga For Sciatic practice? Thanks for your great practices!

jaldrich2 2 months ago

Thanks for this class. I’ve had an acute recurrence of lower back pain , unable to sit comfortably and with the muscle spasms that not only hurt but also tend to lead to some generalized anxiety and tension. I’ve been following the DYWM relaxation classes which are very helpful. But this class is the most helpful, gentle enough for me but still getting those stretches that my tense muscles needed. As I write this I am sitting Comfortably! Thanks again for this wonderful site.

Invy 2 months ago

That helped me today so much! Thank you! Wish you good health!

Elmonati 3 months ago

I think its important to have a towel that doesnt roll up too thick - for the sequence where you need to lift off the towel, i couldnt push down with my tailbone, so i switched to a thinner towel, or rather a pillow case, and it felt a lot better.
Great practice for core stability, and preventing those niggling back problems

Cheers Dave :)

PianoWire 4 months ago

The rolled-up hand towel was infinitely better than my previous experiences with blocks and bolsters under my back! However, stretching my hamstrings with the strap was excruciating: I couldn't get my straightened legs (one or both) more than about 30 degrees off the floor, and even there the stretch became too intense to hold for as long as you asked. For me, the best stretch of the class was pressing down on my knee with ankle on the opposite thigh.

David Procyshyn 4 months ago

Thanks for the feedback! It sounds like you have tight hamstrings! That's pretty common, and I can totally relate. My hamstrings were super tight too and I have many students who can't get their legs past 45 degrees. It can take time to get that flexibility, and the best approach is to repeat that stretch as much as you can, but do it in a way that limits that excruciating experience. Move in and out, ease off when you need to, and do what you can to soften and release the tight muscles.

harper2704 2 months ago

i wasnt quite that bad but i couldnt get near 90 degrees, now i can get well past that, probably to about 130 degrees or more, my foot is over my head. Thats as a 94kg powerlifter in training, so keep at it and it will come.