Category: Back Injuries

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How to Relieve Back-pain and Bend Backwards Without Hurting your Lower Back

How to ‘open’ your mid-spine in back bends and not squash your lower back:  Lengthen your Psoas at the hips (hip extension) and immobilse L5-S1 Breathe in to your abdomen (use your diaphragm) Breathe out from your chest (ha-uddiyana bandha) Psoas then extends your spine from T12-L5 (and not L5-S1) because the diaphragm attaches to the psoas, which joins to...

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Deep Relief for Low Back Pain

By Doug Keller By applying these simple principles to your asana practice you can strengthen the hidden muscles that maintain the health of your back. While there are no quick fixes when it comes to low back pain, if you address the root of the problem, treatment can be surprisingly simple. Chronic back pain is often attributed to underlying structural...

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Sacroiliac Support

By Doug Keller Gentle adjustments and a targeted yoga routine can relieve pain in your SI joints and low back Do you experience stinging pain at the back of your pelvis on one side when you bend, twist, or stand up after a long period of sitting? This is a likely indicator of sacroiliac instability. As human beings, our unique...

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Using hip muscles effectively in yoga practice – part 1: bridging and back bending

By Niki Vetten Weak Gluteal muscles are very common amongst yoga students and teachers alike and cause Sacroiliac pain and dysfunction, lower back pain and hamstring injury. Causes and symptoms are covered in the article on yoga butt and this post looks at the effects of various hip movement cues taught in yoga. Different instructions are required to address individual...

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Quadratus Lumborum (QL) A real Pain in the Back!

By David Keil I have written about a number of the “lightning rod” muscles such as the piriformis, psoas, and transverse abdominis. I refer to them as “lightning rods” because they attract attention. Sometimes this is for good reason, after all, everyone should know about his or her psoas. However, every problem related to core shouldn’t be thrown onto the...

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Gluteal and Psoas Relationship for Yogis

By David Keil There is a pattern that has shown itself to me over the last few months. I don’t think that this pattern is a result of practice but probably an underlying pattern that already existed. As often happens, regular practice can uncover any number of problems or imbalances in our body. Hopefully the practice helps to create balance...

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Sacroiliac Joints and Yoga

By Niki Vetten Sacroiliac problems are common in yoga – Chiropractors consider the Sacroiliac joint to be the most common cause of lower back pain, more prevalent than disc problems. The Sacroiliac joint is believed to act as a shock absorber between the legs and the spine and although its movements are very small, restrictions at the joint cause great...

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Understanding and Managing Sacroiliac Pain in Yoga Practice

By Niki Vetten It is common for yogis to develop painful sacroiliac joints, with serious consequences: dysfunction at the sacroiliac joint inhibits the hip muscles and starts a vicious cycle of hip instability and body misalignment. Painful sacroiliac joints must be treated and stabilised to avoid chronic pain and it is not advisable to continue with any yoga practice that...

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Lower Back Pain and Posture (Pelvic Tilt) and how Yoga affects Pelvic Tilt

By Niki Vetten Posture is not simply a matter of standing up straight, like your mother told you to; posture is created by the Hamstrings and Hip Flexor (mainly the Iliopsoas) muscles. If the Hamstrings are stronger than the Psoas, the pelvis tilts backwards and if the Psoas is stronger than the Hamstrings, the pelvis tilts forwards. The spinal column...

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