Recommendations for low back videos

[Stephanie84]

I'm looking for videos that focus on the low back/core area to help relieve pain and also to strengthen my core. Let me know if you know of anything!

Thank you!

[fuzzie]

As someone with chronic lower back problems this is something I constantly think about and work on. I have three suggestions:

1. The first thing that really, REALLY helped me was to learn to engage my transverse muscle properly. I learned that by reading this book (and I followed the easy exercise program it in for a while): http://www.amazon.com/Peak-Performan...rmance+fitness Now I focus on isometric core work (planks, lying on the back lifting and lowering the legs, etc.) A great side effect is that it gave me flat abs

2. I find that Kundalini Yoga is really helpful for improving and maintaining the flexibility/mobility in my spine. Ravi and Ana's Rise & Spine set on their Beginners & Beyond DVD (the first one where Ana is brunette) is wonderful for that. It also contains poses to stretch the hamstrings, which is super important for lower back problems.

3. More recently I added Ballet Beautiful in my routine and I have noticed that the bridge segments are super helpful with my back (I guess it works the entire core including the glutes and opens up the front of the hips). Another nice side effect here is that it really shapes up the back of the legs and butt!

Finally, my chiro says that the most important thing with low back problems is to MOVE. I now take breaks from sitting to walk around and try to just add more movement in my day - it really makes a difference.

Good luck!

[starbelly]

I have just started working with Jill Miller's Coregeous which is helpful to break up scar tissue that inhibits movement (via self-myofascial release) and correctly engaging the muscles of the deep core. She uses a lot of props such as blocks, stability ball, her tune-up balls and a squishy ball to help you access the muscles of the core and realign your spine. The work is challenging but is broken up into manageable segments.

Releasing the psoas and engaging the glutes also help with low back pain. Katy Bowman's work-- the books and the Alignment Snacks-- really help you to learn to move properly. Standing was always agony for me because my back would spasm. Switching to barefoot shoes and stopping my pelvic tucking (most people do it all the time!) has relieved a lot of the stress on my low back and now I can stand on my commute when the train is crowded without ending up rolling on the floor when I get to work. I stand a lot of my work day and that has also become an almost pain-free experience. I went to see a restorative exercise specialist here (not enough in the world, unfortunately) and it was a revelatory experience. Take one piece at a time, master that and then learn to integrate more alignment principles into daily movement.

Oh, one more recommendation. Esther Gokhale's Eight Steps to a Pain Free Back is a wonder! I had tremendous pain relief with each step. I haven't finished them all, but they build on each other and complement Katy Bowman's alignment principles. Since the steps are things you do in daily life (standing, sitting, walking, lying) you don't have to set aside time to work on them. There are also free webinars available if you register with her website.

[bfit]

Kelly Coffey-Meyer's Your Healthy Back workout is also good.

[Laura S.]

This DVD is about as exciting as watching paint dry, but it's very effective - .

The most effective thing though that I tried is Foundation Training. It turned my back around from bad to kind of nagging. If I had kept it up, it probably would have taken it to good. It is expensive and here is a page with some YouTube videos you can try to see if it works for you.

Good luck. I hope you can find something that works for you.

[TriciaR]

A dvd I like for my chronic low back pain is Qi Gong for Low back pain by Lee Holden. It has four sections; lying, face down, seated and standing. I did the whole thing the other night and my back felt calmed down.
Tricia

[kathym]

When I first had low back pain and muscle spasms all I could do was viniyoga with Gary Kraftsow. I also read a few books. Esther Gokhale 8 steps to a pain free back. Then I graduated to Jill Miller pretty much anything with hips/back/knees/feet/core. As I improved more and more I focus on core strength. I like Sadie Lincoln for great form pointers and releases for the back. She does a very balanced workout. Now that I am much stronger I like Tracy Anderson and Tonique. It has been a process.

[Stephanie84]

I will look into some of those. I had surgery last year for a herniated disc and I've had trouble finding something that doesn't hurt. Slim in 6 hurt, TA floor exercises hurt - I think I just need to mix and match and add some focused back/core work.

[kristiep]

I like to use Ellen Barrett's Power Fusion to strengthen my lower back. When I had taken a break from exercise, I used Ellen workouts to ease back in. When I did Power Fusion, I had slight DOMS in my lower back (but no pain) the next day. Works for me.

[Pat58]

For me it's all about Lee Holden's Qigong for Lower Back Pain. I've tried just about every yoga for back pain video out there but this one and a regular Pilates practice keep me going.