Short Yoga Routine To Help With Lower Back Pain in Bikers

Feb 27, 2015 at 0:01
Feb 27, 2015
by Abi Carver  
 
You must login to Pinkbike.
Don't have an account? Sign up

Join Pinkbike  Login

Abi is a yoga instructor that wants to help you with your sore back from cycling.

“It is easier to go down a hill than up, but the view is from the top.” - Arnold Bennett

Lower back pain is the most common complaint I hear from the biking community. It is highly prevalent and many riders who suffer don't realize that a short, simple yoga routine performed consistently could completely alleviate the pain.

Charley Smith, Elite Enduro racer, was the first biker with debilitating lower back pain that I worked with and who experienced complete recovery with a specifically designed yoga routine. When the pain was at its most severe, he was not even able to get out of bed and was told that he would have to schedule back surgery. His injury and so many like it was caused by multiple hours on the bike coupled with long periods sitting for work. This combination creates an imbalance in the strength and flexibility of the quads and hamstrings causing the pelvis to be pulled out of alignment, leading to discomfort in the lower back. The pain comes on gradually as the rider builds strength in the quads; loses flexibility in the hip flexors and hamstrings from over-reliance on the seated position; and can be aggravated by a fall or sitting/driving for long periods.

The first few poses I showed Charley instantly had a pain-relieving effect, getting him back on his feet in only a few minutes. We then designed a routine together that worked with the whole spectrum of imbalances that he had developed due to the imbalances in strength and flexibility inherent to biking - aligning the pelvis, stretching the leg muscles, building strength in the core and glutes and increasing flexibility in the hips. Now, as long as he practices this sequence every couple of days, he has zero pain and can train harder and ride longer than ever before.

If you suffer from chronic back pain, I strongly advise that you see a physiotherapist to guide you in your rehabilitation and to check that it is safe for you to follow this routine.

I have broken down the sequence into short videos so that you can take it at your own speed and to help you in the learning process. When you come to each pose, move mindfully, in any way that relieves tension and discomfort, swaying from side to side and modifying the pose to suit your own individual areas of tightness and misalignment. Be careful not to just follow the sequence blindly and instead pay attention to how each pose can offer you the most significant relief.

Some of the poses are fairly advanced so don't feel you have to master the whole sequence on your first time through. Take it slow and be careful not to overstretch or move your body in a way that increases your discomfort.

Repeat this routine every few days to prevent the pain from creeping back.

Begin each yoga session with a few deep breaths, in and out through the nose, to relax your body, calm your mind and bring your full attention to the routine.

Views: 48,427    Faves: 160    Comments: 2




Warm up your spine and the backs of your legs with a couple of half sun salutations. As you swan dive down, keep your back flat and bend your knees as much as you need to as you come into forward fold.

Views: 32,058    Faves: 123    Comments: 0




Stay in ragdoll for as long as you like, swaying from side to side and releasing your spine with every exhalation. Again, you can bend your knees as much as you need to.

Views: 27,955    Faves: 121    Comments: 0




Alternating between cat and cow pose increases mobility along the entire length of the spine and stretches the neck, shoulder, back and abs.

Views: 28,098    Faves: 124    Comments: 1




In downward dog, it is perfectly fine to keep your knees bent. First, focus on lengthening your spine and over time, your calves and hamstrings will start to loosen up. Instead of forcing your heels towards the mat, walk out your feet to gradually increase the flexibility and suppleness in the backs of your legs.

Views: 21,433    Faves: 123    Comments: 0




This mini core sequence strengthens the abs, obliques and lower back. You can stay in each of the poses for up to 10 breaths, in and out through your nose, but correct form is of primary importance so build up slowly to longer holds.

Views: 23,543    Faves: 142    Comments: 0




In high lunge, focus on dropping your pelvis and bringing your front thigh parallel to the mat as you start to open up your hips.

Views: 18,982    Faves: 126    Comments: 2




Take as long as you need to in low lunge, lizard and pigeon pose - moving in any way that relieves areas of tightness. Breathe deeply into the poses as you start to feel your entire pelvic area release and realign. Mobility in the hips is crucial for improving your cornering and increasing your agility on the bike.

Views: 17,916    Faves: 155    Comments: 8




Half reclining hero is an intense quad stretch. Start on your elbows and progress to the full version of the pose only when you feel ready.

Views: 11,345    Faves: 127    Comments: 3




Bridge and wheel are intense backbends that stretch the spine and strengthen the entire body. Wheel is a very advanced pose so build up to it slowly, starting with just a few breaths and progressing to longer holds as you gain confidence.

Views: 13,885    Faves: 131    Comments: 0




Reclining spinal twist realigns and releases your spine and we finish with a short body scan meditation to allow the adjustments in your body to sink in.

Views: 15,714    Faves: 157    Comments: 6




You can watch the full routine on my website: www.yoga15.com

I hope that this routine helps you with your back pain and significantly boosts your performance and enjoyment of biking.

Please let me know if you have any questions about the sequence or if you would like any advice in personalizing the poses to alleviate your own particular pain or discomfort.
Must Read This Week






295 Comments

  • + 597
 Admit it... the cover photo lured you in...
  • + 250
 Nope, the 'help with lower back pain' part did. She was an added bonus!
  • + 3
 Yes yes yes lol
  • + 2
 I was going to take a look at what was on pinkbike while I did my Mackenzie exercises. Funny that this showed up.
  • + 57
 This is why Neko does yoga
  • + 20
 My EX girlfriend caught me watching this... that was the end of me and her
  • + 27
 Nobody even looked to see what the article was titled, just instant click
  • + 7
 I thought nothing until I saw the "high lunge" photo, then I went straight to the comments.
  • + 20
 Slim Yoga Woman To Create Mid Pelvic Pain in Bikers
  • - 24
flag BullseyeXer (Feb 27, 2015 at 10:56) (Below Threshold)
 not going to lie, the only reason i came here is because she
was in the cover and the videos was a bonus Haha! anyone here really going to try that haha? xD
  • + 7
 Yup thats why I clicked on this article
  • + 4
 yes. I am so weak....
  • + 18
 I didn't notice my back pain until I read the article title. Now, I think I need to watch all these videos a few times a week to help this back pain thing.
  • + 15
 @BullseyeXer Since starting yoga 2 years ago, I've seen improved core strength, balance, spacial awareness, and mental sharpness; not that any of that is important when riding bikes.
  • + 11
 Pretty sure we've all been honeypotted. Strangely, I'm okay with it, and might even give some of this a shot.
  • + 2
 how the the hell did you know?? Big Grin
  • - 3
 Yeah tidy bit of fluff that...
  • - 8
flag BullseyeXer (Feb 28, 2015 at 1:24) (Below Threshold)
 @emericandream i know that yoga is good all the ninjas and monks do it and they are owerpower haha but yea yoga is good but i cant see my self doing it haha xD and i think that everything you said can be good when riding bikes cuz if you have mental sharpness you can focus more on what you are riding and maybe just ignore the fear or other things and i think balance is pretty important so keep doing yoga mate! Big Grin
  • + 5
 Trust a South African to be the first one to make that comment!
  • + 1
 I'll enroll to yoga classes starting tomorrow
  • + 4
 Ugh all you men are such pigs. I know this because I'm a pig. But really though, cat cow saved my life. Such a good exercise.
  • + 5
 Great work, this is exactly what I've been scouring the internet for! I know that bad backs are crap, make you feel like an old man way before your time :/
  • + 5
 doing yoga with only my left hand
  • + 1
 @scott-townes haha yea cat cow really helped me too!
  • + 2
 Better get a wrist brace then.
  • + 143
 Before the influx of silly stuff, great article.....
  • + 15
 I couldn't agree with you more Lee. Pro Athletes do this (football(soccer) and Rugby players) on a regular basis. Something that's neglected in our sport quite commonly.
  • + 14
 just close the curtains when doing it.. Might actually give it a shot as I already have the back of a dockworker at 29..
  • + 27
 Doing all this for 1 year now after a prolapse at L4/5.
At 55, I can ride now out most of my riding buddies downhill. No more sore hands, just flowing down the steepest and rockiest trails.

With a big mirror to watch yourself one can feel as flexy and beautiful as her Smile ...
  • + 6
 I started doing yoga the same time I started running half-marathons. I now do yoga before any run, and attend a class on my off days. Recovery time has been cut in half, and warm-ups are more efficient because of the focus on breath and posture.
  • + 8
 great article. its definitely something that gets neglected because us bikers are too hardy to do yoga, warm up, stretch etc. i have to admit that i beat my body up riding DH and dont give this kind of thing a second thought but i might give it a go. i might feel a bit better the next day The cover photo did lure me in though haha
  • + 8
 Since you all seem to be the mature population of PB, here are 2 videos of Eliot Hulse explaining hip tightness and stretching. He's definitely worth following on social media.

www.youtube.com/watch?v=2-RZmGB7rqA

www.youtube.com/watch?v=6mjBaLVlQWw
  • + 11
 Yo Elliot!
  • + 14
 Thank you @lee-jordan. It's crucial for bikers to build strength in areas of weakness, work on mobility and stretch out areas of tightness to get the best results on the bike. My aim is just to make it as easy as possible for everyone to fit yoga into their day and not to feel they have to go to a super long class to get the benefits.
  • + 4
 @Karpiel073 I think you'll find that the positive and mature responses have been written by individuals who are well past the pre pubescent phase of life, hence the reactions. Haha.

@yoga15app Thank you Abi. I think I'm going to try and add this into my training programme on my rest day.
I honestly think you've gained a fair bit of exposure though due to your subtle three counties accent as well as your charming appearance. Who said that attraction doesn't sell.......
Looking at your site and downloading the app. I'm not that young rubber band of a 20 something anymore so I best start doing things properly. Should be funny watching my 6ft 2in lump try to get into some of these positions.
  • + 2
 I learned so much from his youtube! Great guy with amazing understanding of the body.
  • + 2
 Thank you @gazmataz. Good luck with the vids!
  • + 59
 Yoga Pants are awesome.
  • + 24
 Greatest invention on earth next to disc brakes on MTB
  • + 68
 All good constructive feedback! Thanks.
  • + 8
 Ouch!
  • + 4
 Would you like some ice for that burn?
  • + 2
 @yoga15app thanks for the vids! Yoga allowed me to continue riding, after my sciatic nerve started acting up sometimes i couldn't even move yoga took care of all that, plus the already present lower back pain. We appreciate your service and expertise!
  • + 7
 Thank you so much @lomelibikes. More vids to come...
  • + 47
 I'm only 21 and I've noticed yoga has helped out in my riding abilities a ton. I don't have much time to ride with my university load, but going to yoga a couple times a week paired with weight training has helped me become way faster on the bike without really being on the bike (which sucks, but that's the reality of enrolling in a full load in college).
  • + 5
 20 here, super busy with college and I can't even ride at all during the semester, so I feel you. I've been focusing a lot on strength/endurance training which definitely helps, and I see positive results every time summer rolls around, but I might give Yoga a shot as well Smile
Keep working on making those few rides as good as they can be!
  • + 2
 I did yoga before and its simply amazing and yes doing these exercises, before, after or even in between rides do really help. as a sciolotic rider, pain is quite common in my lower back and with yoga, that diminished substantially. I'm hoping on getting to my regular yoga routine so i can ride better.
  • + 1
 You gotta find the right school. At Warren Wilson, I was riding almost everyday during school, often in between classes. Some schools have really solid MTB teams too. Check out, Fort Lewis, WWC, Brevard, CO school of Mines and others. College is also where I discovered yoga and should still be doing more of it than I do.
  • + 2
 Thanks @gmcgurk. Strength and endurance training is also key. Short, focussed sessions are great.
  • + 1
 not a single ca school on that list @plwaidner smh cali sucks sometimes hah
  • + 45
 Well I definately can't do any of those. Except maybe the standing and breathing part.
  • + 13
 Take it pose by pose and don't feel you need to rush. Modify the postures to suit your own individual levels of mobility and flexibility and you'll progress faster than you expect.
  • + 2
 Try them, you'll be surprised. My first try doing a basic two leg hamstring stretch left me wishing I could reach my ankles, in just 3 weeks I can now reach the bottom of my arches.
  • + 2
 I dont really have lower back pain issues but I do at the start of the season have just soreness and tightness in my back. Ill give some a try if i remember too once the snow melts.
  • + 2
 You'll see benefits even if you're not experiencing pain now.
  • + 41
 skipped videos....reading comments...back to videos...staying for a while.....a lot while...wife comes in....alt-tab
  • + 30
 I'm pretty sure she could talk me into anything. Breath in, release, now strap on your goggles, softly. Release the brake. Close your eyes as you approach the jump. I promise you'll make it.....
  • + 20
 I broke my lower back last summer and was on physio to try strengthen and loosen the joint. This is a great article/videos, will be doing some of these to feel more and more comfortable on the bike. Cheers Abi!
  • + 6
 I've had bad scorpion-style crash 3 years ago and messed my lower back really bad. Didn't felt same after crash for over a year...until I've tried yoga. After only cuple of months of practise, I've recovered about 99%. I've started doing it 1,5 year ago (my GF talk me into it), and since then, I'm regular yogi.
Namaste.
  • + 6
 Thanks @ADhGuy. I hope the vids help. Let me know how you get on.
  • + 18
 my back suddenly hurts
  • + 9
 A huge amount of these comments are distasteful and sexist.
I am very disappointed that Pinkbike has failed to mediate and monitor these smutty remarks. I am even more so frustrated that no attempt has been made to remove or delete these sexualised and offensive remarks in regards to the female in this article. Which has only encouraged further inappropriate comments and damaging behaviours.

Sexism is an offensive form of behaviour that generalises and judge’s women and girls for whom they are. It encroaches female self esteem and is hugely embedded within our society, so much so, that it appears normal for a well established Media and marketing website to allow comments that objectise females as sexual subjects rather than the talented individuals that they are. Whether they are athletes, practitioners, specialists or educated and successful women.

A growing number of the mountain biking population are woman and young girls. The mountain biking community and sport governing bodies are fighting hard to sustain and encourage female participation in this sport. If more women participate in mountain biking a greater generation of talented and active individuals, will be produced. To sexualise and encourage vulgar and inappropriate comments about women in their sporting environment will only damage the hard work and efforts of the few individuals who have acknowledged the damage that this sort of behaviour occurs.

I applaud Pinkbike on publishing this article, I believe that female representation is vital, I think young woman benefit from seeing other girls active. Very little media coverage features women in sport, however I find it hugely upsetting that when this happens the female participants are immediately sexualised.

Could Pinkbike monitor these sort of grotesque and hugely inappropriate comments better please.

I also welcome and encourage all the comments from men that were also offended by this behaviour.
  • + 14
 come on, just neg prop sexist comments as everybody is doing, and they will disapear Under "Below threshold threads are hidden"...
You really don't need to post this kind of comment.
Btw, asking to men to say they are offend by this behavior is like asking to muslim to say they are offended by islamic terrosism : it's offending.
  • + 11
 I love women
  • + 14
 I for one respect women for there skill and determination in the mtb world, a lot of the time I enjoy the womens racing more than the mens ,the last few years world cup dh has been fantastic ,but that said ,I also like women and find them attractive and if I see a female that I think is attractive im not gonna keep my mouth shut for fear of offending someone ,the female form is a beautifull thing to me ,and I have been hard wired by nature to be attracted to women ,its natural.,although I do agree that some comments come across a little crass and slightly juvenile .and most the time they have been written by just that ,juveniles! So don't let them bother you, ignore them ,we all do.
  • + 15
 You're asking children to stop behaving like children. On the internet. Good luck. P.S. I'm not offended for you. Being offended by words on the internet is exceptionally foolish.
  • + 0
 YEAH RIGHT BUDDY... there is a reason that this video was a female doing yoga and not a male doing yoga... welcome to 2015.
  • - 3
 huh? were you saying something? too busy watching these vids.
  • + 7
 Totally agree, I'm disappointed by some comments on here and other articles about female racers etc. A lot more respect needed. The best we can probably do is neg prop them. Would like to think they might be embarrassed that Abi has clearly read all the comments, but I doubt it. Abi, thanks for the videos, I'm keen to try them out to increase my mobility and have suffered lower back pain from biking in the past.
  • + 8
 I think some people take life too seriously!

"Life is too short to get upset by comments on Internet" - Confucius.
  • + 1
 mentalhead is absolutely right , but we can still discuss issues
  • + 4
 Thanks @GeeCo. Let me know how you get on with the vids.
  • + 8
 And of course I read all the comments! Pink Bike hide anything they consider to be offensive but I still see what everyone writes.
  • - 2
 Asking men to say they are offendedisnt crazy. I was. The comments are dumb. Everyone knew what was coming I. The comments section. We all see that she is fit and attractive. What the lumps of guys making these shirts comments don't realize is that with her yoga, she could out last them on trails, and still have energy and strength to slap them around for being idiots. It's not crazy to think that people in general (men and women) could be a little more respectful and decent to each other.
  • + 6
 PB community is not disrespectful to women and you can see that in the comments section below any article about a female pro rider (see Tracey Hannah write up above, for example). We all love and praise women in this sport, because more girls on bikes can only make our beloved sport better and better.
But PB community, most of time, have also great sense of humor. We are joking about good looking women, pro athletes landing flat, $200 priced shorts that are (of course) enduro specific or just about how much we sucks behind the bars. I'm sorry for people feeling offended, but I believe that speaks more about them, than the community as a whole. Honestly. I'll be more than happy if this beatiful girl can last me on the trails, first of all because I suck, and second of all because I'm always stoked about beautiful girls so commited to the things I love. I'd love to see so many girls riding bikes just like I see so many girls snowboarding. That would be awesome, a dream come true. Of course, you have the right to feel whatever you want, so you can feel offended, but my only advice is to take things with more sense of humor, because I'm pretty sure that's the only reason to see such a comments, a humor.
  • - 6
flag poundsand (Mar 1, 2015 at 11:02) (Below Threshold)
 I agree with mentalhead. I think some of these guys are just low on testosterone. Even when girls pretend they don't like these comments, it's still boosting their morale. They love to know they are attractive, it's why they wear tight little clothes, do their hair and makeup every day etc.... The world is run by two things, money and sex. And yes, Tracey Hannah is also a babe.
  • + 4
 My wife beats me. Now who is offended?
  • + 3
 you lucky ,lucky bastard ,I have to pay some bird in leather to beat me
  • + 3
 The world is too full of people feeling offended. Being offended and disappointed is a choice. You can also choose to not give a single tingle. Shrug shoulders and ride trail instead!
  • + 0
 careful @jarno , you are going to get neg propped by feminists
  • + 2
 I'm right with you on that comment. I know it's an old post but I'm a 51 yo guy who's an avid Mtb. Talk about tightness in lower back quads and hamstrings??!! Yep, painfully so. Mtb is a very aggressive yang type activity. Yoga seems good for the yin to balance it. I have a 7 yo daughter who dreams of riding with Rachel Atherton one day. My wife and I are sending her to riding camp every Sunday now, a girls only organization. Women are so important to the growth of this sport. Abi Carver is providing a great service by giving away all this free instruction and advice. Props to her for that and props to you for having the "balls" to write this comment. Peace.
  • + 12
 And I'm glad to see that half of this community is mature and respectful. Sorry about the other half.
  • + 8
 I recently started Yoga - after years of ignorantly thinking it was a joke - an I've never been as challenged in a fitness program. Flexibility is hard to develop, much harder for me than strength. An the balance and core strength gains are nuts. Every biker should do yoga. Seriously.
  • + 4
 I agree @robwhynot! It's great that you have seen such significant benefits.
  • + 8
 Took my mum out on a ride and in return had to go to a yoga class, and was the only guy there. Definitely going again, cycling and running have taken a toll on my (admittedly young) 20 year old body and the moves, as well as breathing exercises are great! You'll ache after the first session but it's absolutely worth it.
  • - 5
flag Boldfish (Feb 27, 2015 at 6:27) (Below Threshold)
 Yo momma's so fit, I took her out for a ride and she made me take up yoga.
  • + 9
 I have just launched a yoga app with over 100 x 15 minute videos on there: www.yoga15.com. It's free to download and there are free vids on there so hopefully it will help you kickstart your yoga habit @pandas-4-all.
  • + 11
 Thanks. Great tutorial vids.
  • + 7
 Thanks @leecozens. Let me know how you get on. I am working on a complete series for bikers so all feedback would be super helpful.
  • + 5
 Knowing she would have nothing to do with me gives me pain to my heart... Do you have any poses for that?
Lol
Come on now that was a good one.
Yoga has helped me with back pain and loosening up my hips which has made me a better rider. Keep up the great work guys and gals.
  • + 5
 stay loose, bro, like a goose
  • + 7
 'Stay in ragdoll for as long as you like' - someone should explain what this means to bikers. I don't think I'd like to stay very long in ragdoll position...
  • + 4
 @yoga15app I just completed all that routine (except wheel cause I'm scared) and I feel amazing! I've never felt this much movement in my hips. Look forward to feeling the difference on the bike tomorrow. Will be doing this regularly. Thanks heaps.
  • + 4
 Stretching out your hips and strengthening your hams is key, especially as you get older. This year for the first time I basically couldn't handle riding my rigid bike (I'm 36), and one ride in particular had me off the bike and in the Chiro. It sucks. If you take anything away from this article, it should be be pro-active with your body. Don't wait till it doesn't work right, cause then it is a wayyyy longer road back to riding.
  • + 4
 I totally agree @JesseE. “An ounce of prevention is worth a pound of cure.”
  • + 2
 Dang good phrase.
  • + 1
 Yeah but an ounce is still an ounce.
  • + 1
 That ounce of prevention better be cheap as F or I'm screwed Frown
  • + 4
 Ok so how is this different than all the other yoga videos on youtube, or for that matter, DDPYoga... aka the yoga for guys who swore they'd never do yoga (and has been rehabbing the bodies of soldiers and pro athletes alike for a decade plus now).
  • + 4
 never did yoga, but 8 years of kung fu training, with similar positions and strict stretching routine. what can i say, never felt better as during those years. i should definitively take it up again here in germany. nice article PB Smile
  • + 4
 Practicing a martial art is another great way to boost your physical and mental performance. Thanks for the comments @Bruccio.
  • + 3
 Agree about other martial arts. Try Jui-jitsu, That's a martial art that will strengthen your core more than any other marital art I have found. Plus it's fun. Very hard though.
  • + 2
 @yoga15app you're welcome Smile @Biocoug1 yeah a buddy of mine was a black belt of BJJ,,,what can i say, we tried some sparring, and as long i could keep him at distance with kicks and aerials techiniques, i had no problem. as soon as he landed his hands on me...welll let's say that i spend an awful amount of time on the ground Big Grin i didn't even understood the locks he was doing on me, i only knew that as soon as we were on the ground i could only threetap him Big Grin
  • - 1
 Yeah, I've gotten pinned with my face to the mat so many times. But it is a killer workout for your core. My problem is I am too much of a tough guy to back down. That's gotten me in too much trouble. I've had joints hyper extended in directions you don't want them to go in.
  • + 3
 Really pleased to see this - I have been going to a Yoga class once a week for the last year to work on my lower back issues (previous NHS physio wasn't much use but did confirm that many years of bike riding was the cause of muscle unbalance and tightness etc.) and this series of videos not only confirms that my classes are good but also gives me something to follow at home. Thank you yoga15app :-)
  • + 3
 Thank you @steel4real. There are some more free vids on my You Tube Channel if you'd like to go further: www.youtube.com/channel/UCC6vO7ouz-wwakvbb_ZZa5Q?sub_confirmation=1
  • + 6
 I am a yoga convert as well. Check out the Tensegrity Series if you need to focus on core strength.
  • + 2
 I'll check that out. Thanks @sancho-ramerez.
  • + 3
 I did 2hrs of yoga yesterday, following the above vids. It hurt but it hurt so good. I have neglected my back for years now. After rides I usually go for a long swim to ease the pain. After hearing and seeing ppl rave on about yoga, I decided to give it a try. My body is really stiff on land, but in a pool I feel like a mermaid/man. Not even joking, but after just one long session of yoga, I already feel really loose.

My back usually gets inflamed after manual work, sometimes I freeze in place when I contort my body in certain positions, the lower back pain is the culprit. Anyways, I shall continue following these vids (excellent by the way), and hopefully I sort out my back or at least relieve the tension or whatever is going on back there.
  • + 1
 Thanks so much @Ronworth. Keep up the routine every couple of days and you should experience the relief you are looking for.
  • + 3
 Watched the first video on mute and was extremely confused when nothing was happening. I'm only 24 and feel like a pensioner with a bad back. I might have a go at some of these tomorrow before my ride. I have started occasionally doing a beginners yoga video from YouTube but in honesty don't do it often enough. Apparently foam rollers are the bees knees for improving flexibility so I might give one of those a try as well at some point.
  • + 5
 The way Pinkbikers act its as if Women do not exist in your homelands. Boys, not Men.
  • + 9
 ....says forskin
  • + 2
 I am so stoked about this! I throw my back out (unable to walk1-2 days, 5 day recovery) roughly 4-5 times a year, with moderate back pains inbetween.

Very excited to go through this routine once I recover from my shoulder surgery (1 week left in brace).

Thanks so much for sharing, we appreciate it!
  • + 2
 Thank you @ZenkiS14. I really hope the vids make a difference.
  • + 2
 yoga15app , great to see this, I was talking to a friend only the other day about getting a yoga app. Gutted it isn't for windows phone, any plans to extend it for windows? Nice touch posting on a male dominated site, the comments are quite entertaining! Good work! Smile
  • + 2
 Great article! I would love to see more stuff like this on PB.
What happened to the skills series? I saw part one some time ago, what happened to the rest of it? Or did I miss it somehow?
Would love to see more articles on fitness, skills drills, weight training etc. ( Trail, Am & DH orientated stuff)
  • + 2
 Will give it a go as soon as I can stand up again. Been having this lower back pain for sometimes now. It come and go. Mostly after a long hours of driving or sitting down at work. Thank you Pinkbike. I'm sure this will be very useful
  • + 2
 Try out a couple of these stretches before a long drive and you should find the pain is much less acute @jumphilo.
  • + 1
 I have tried it the past 2 days, so far I can do 7 out of 10 of your videos lol.... lets see how I go in a week time. I do it morning and after work. It's not as easy as it looks hahahaa....
  • + 1
 Yoga is certainly not easy @jumphilo!
  • + 2
 Three times I have enrolled in the 10 week beginner yoga class at the local studio and for all three I was on the floor in spasms after the 4th or 5th week. I'm pretty active in a range of sports: bjj, rock climbing and mtb, I know I need more flexibility, especially hips and shoulders, but so far yoga has reliably destroyed me, usually my back blows up a week or so after the classes have stopped being so painful. Sometimes a little flexibility without sufficient oversight just gives the big tight muscles an opportunity for revenge.

Beautiful videos! Such a relaxing voice. Awesome to practice at your own pace instead of flailing to keep up with a big class.

One suggestion: make a version that goes through the variations for us less flexible types? Find a crusty old mountaineer to demonstrate with.

Thanks so much for sharing these.
  • + 1
 Thank you @captaingrumpy. One of my primary aims is to show guys that you can take the poses at your own speed and modify them according to your own body's strengths and limitations. This is actually how you experience the greatest benefits. I am designing a full series for bikers which would be for all levels. Thank you so much for your feedback.
  • + 2
 Great contribution Abi .. i suffered L4/L5 and L5/S1 prolapse for years till the time also morphine had no pain relief ..
I took kinesiology for recovery and it worked well .. your contribution made me decide to make the move to yoga .. is there any way to have this routine in a unique video ?
  • + 4
 Thank you @vic690. Here is a link to the full video on my YouTube account: www.youtube.com/watch?v=ok-OupCTyK4&list=PLvG_bzfJEUBbA8H6Byas3jy0vdhP03K3V. Let me know how you get on.
  • + 2
 Great Abi thank you very much .. that's what i was looking for ..
I tried this routine about three times now and i have to say it really take away pain from my back .. and put a smile on my face .. Smile ..
  • + 2
 Amazing @vic690!
  • + 2
 I've been riding hard for more than 20 years, and pain back was more and more present. A month ago I ended up in the ER with a back sprain that has kept me on my tiptoes for a few weeks. This vid really comes at the perfect time. I always wondered if it was me, my riding pose or what, and further how guys like Hans Rey and such keep riding hard for many, many years without serious back problems.
  • + 1
 Back pain is super common amongst bikers @goncarrasco because of the imbalances inherent to the sport. Yoga, strength training and mobility work will help to redress the balance.
  • + 2
 great article, really made me think about taking up yoga, I had to check it out in an instant as my back gives me agony... funnily enough though, I never put it down to riding before seeing this! i always thought it would do it good even when i come back after a day with my lower back feeling super tight. Only thing is, the 'swan dive down' and the 'downward dog', keeping my back straight is impossible! i'm only good really for the breathing.
  • + 3
 Keep at it @the-bad-ass and maybe find a class in your area to get further guidance from an instructor.
  • + 2
 Im a little late to the party but after coming home with a sore back from an office chair and a lttle too much time on the bike I looked at your most current video and stumbled to this one. I am ashamed to say that I was dripping sweat at one point but I definately need to start taking better care of my body! Thank you @yoga15app for the nice stretch and wake up call!
  • + 1
 Sweating is a great sign Jacob. It just shows that you are using muscles that have laid dormant! Let me know how you get on.
  • + 6
 If your ridding gear is only TLD then your yoga equivalent is Lululemon.
  • + 5
 Now that's more motivating than James Wilson! Oh I think I'm gonna get fit this year!
  • + 6
 It works for Sting, even his Shits are tantric!
  • + 2
 Thank you so much for sharing this!!!! I've been suffering for lower back pain for over a year now and at least i now have something to try and relieve it! Once again, thanks for sharing Smile
  • + 1
 No worries @ethan1599. Let me know how you get on.
  • + 1
 I was lured into yoga by a beautiful girl, nearly a decade ago. She came in the bike shop I was wrenching at.. super hot, tattoo's, ripped, friendly. I got her number, we dated, she ended up being an instructor and got me going to classes. While the relationship didn't last forever (though it was good while it did last!) the yoga did, I was handed a tool that I can use anytime I want to improve strength, balance, control, and flexibility. It's a big help now, as it was then while I was racing semi-pro mountain bikes. Point is... is it wrong that I got into yoga because I was attracted to an attractive member of the opposite sex?
I don't think so. I'm thankful for yoga, attractive women, and attractive women that do yoga. Nothing wrong with that. That said, thanks for posting these awesome yoga videos, they really are a HUGE help to mountain bikers that want to perform at their best and stay injury free, especially as you get older. I think everyone should relax with the sexist card on this thread. Boys will be boys, children will be children, men will be men. Chill out, do yoga, ride your bike. Namaste bitches. (*Namaste bitches is a joke, I don't mean it literally, have a nice day.)
  • + 2
 Eloquently put @powertothedirt. Thank you so much.
  • + 1
 For anyone who is interested in actually curing and preventing back pain, check out Foundation training by Dr Eric Goodman. There's free videos out there or you can buy the dvd's. I've done yoga in the past and foundation is far superior for fixing up your posterior chain. I do it every day and I haven't had any pain in 2 yrs. I ride almost every day, squat heavy and am at a 450lb deadliftt at 165lbs. Trust me it will benefit all mountain bikers.
  • + 2
 I agree @Trailblazernc. Foundation Training is great for building up strength in the posterior chain and works well alongside a properly formulated stretching routine.
  • + 3
 WWW.YOGA15.COM is Abi's website with a free app to download which I'm guessing is way more useful than favouriting videos. Check it out
  • + 3
 Check it out! Thank you @Samarius.
  • + 1
 Will the excercises help me if I have a slipped disc that hasn't healed up in nearly 4 months? I've been on the McKenzie method only for a few weeks (the first physical therapist had me doing a lot of exercises to open up my hips, tighten my core, but they barely help much) - It seems like some of those could cause more pain.

But thank you yoga15app for posting this. As a culture, cyclists neglect body maintenance till it's a little to late. I did for 11 years, then BAM. No more mountain biking for 4 months and counting... hopefully I'm climbing out of this hole and putting that disc back inside.
  • + 1
 Take it super gently @daytoncrites and don't do anything that causes you pain. You may want to seek advice from a different physio to give you peace of mind about the exercises that will help in your recovery.
  • + 1
 It's weird that the improvement to back pain was stretching lower back. I tried this for almost a year myself. Occasional massage didn't help but for a short duration. A second physiotherapist told I had too tight hip flexors, which after a while (in my mind) explained the back pain a lot better. So I went from stretching my back to stretching my hip flexors and for the first time I got a relief. I didn't feel any difference the first time, but after a few days doing that hip flexor routine I was thought (all over youtube) I noticed big difference. After these months since then, I just feel stupid not to think about the whole thing before.

..my point was, that maybe your back pain isn't because of your back, but because of the imbalance in the counter muscles regarding you back.

"..that a short, simple yoga routine performed consistently.." - I'm pretty sure that if this routine does not involve stretching hip flexors or femoris muscle, it's not going to do any good for your lower back :-\
  • + 1
 See High Lunge, Hip Openers and Reclining Half Hero above to stretch hip flexors and quads.
  • + 1
 That looks nice, will try it. Also suffering from severe prolaps L4/5 with surgery, my whole back, espacially the lower is hardened up and muscles pretty tight. This looks like a good way of stretching, stimulating and helping to get relieve. I figured yago in common can hlp a lot when it is about core muscels.
  • + 2
 Take it super easy at first @Lateralus87 and work on gradually releasing the tightness over time.
  • + 2
 @yoga15app Will surely do so. :-)
  • + 1
 Want to go back to Yoga, but between work, riding & climbing THERE IS NO TIME ARRGGGHHH. I want the pro lifestyle: get up in the morning, go for a training ride, come back home, TAKE A NAP, crosstrain, maybe go out for another ride...
  • + 4
 All my yoga vids are 15 minutes for just this reason. More is not always better. It's about being focused and productive in everything that you do. Including recovery! Thanks @groghunter.
  • + 1
 Thanks for the reply, & I'll give it a try. The yoga I was referring going back to was Bikram. I liked how intense of a workout it was, so I was thinking of it more like training than recovery. I'm glad you pointed out the different focus.
  • + 1
 I have problems with my back muscles for several years. I have a slight hump with which I was already with the physiotherapists and physiotherapy. But I will give yogo and this app definitely a chance because I have back pain often and i think it can be relaxing also after a hard day at work. Thanks for this article @yoga15app
  • + 2
 Thank you @KlausiFr12. Yoga can be great for recovery. I'll be posting some more information specifically on that soon.
  • + 1
 i don,t do yoga per say but i do , do several planking poses along with some kettle bell movements , and some stretching , i just started do this 15 to 20min per work-out and after only 4 workouts over the last 10 days i have noticed a improvement in my recovery on the bike while climbing
  • + 1
 if its going to help prevent having less back pain and strengthen the lower back I'm doing some of these for sure and the girl is cute added bonus cant lie about that and this will help better my maneuvering skills on the bike and make tricking stuff much easier in the long term
  • + 1
 I used to get acute lower-back pains, but since giving this routine a go, it has helped me dramatically. It actually highlighted the fact that I needed to work on my core strength. I now barely get any back pain, and when I do have hints of it, I just follow this routine. Thanks for making and sharing the video!
  • + 1
 It's my pleasure. Check out some of my other articles on Pink Bike to make yourself completely bulletproof!
  • + 1
 If you're still watching this thread, Abi, thank you.

I'm a mid-40s, stupidly busy mountain biker with rotten flexibility and a low tolerance for time wasting bullcrap. Your entire 15m series comes with me via Vimeo everywhere I travel for work, your practices are simple and effective, and even after just a few weeks of doing a sessipn three or four times a week (both on the road and at home), I feel noticeably more relaxed, calmer and less prone to aches and pains.

Can't recommend this stuff enough. Thanks so much for opening my eyes to yoga, and for presenting/packaging it in such a low key yet effective way.
  • + 1
 Thank you so much @Robbo032. It's amazing to hear what a difference these short routines are having on your aches, pains and state of mind. Keep in touch and let me know how I else I can help.
  • + 1
 As a big guy #250 who broke his back and has had chronic back pain for years, yoga has really helped me and allowed me to ride again. And a lot of back pain isn't necessarly back related, tight hips and weak core and hip flexors all pull your back out of wack. Stay flexible, it will save your hobby career! Im 43 and can do the splits again! PS - yoga also helps post crash recovery and helps your body recover faster and better.
  • + 1
 Nicely put @bighitfsr04. I'm so glad yoga has helped you with your imbalances.
  • + 1
 Thank you @Muzzie. That's awesome that you feel so good. I know wheel is pretty intimidating at first, but you'll be surprised at how soon you will be ready to give it a shot.
  • + 2
 haha i would love to see some of you guys do this. as riders, our hips are so tight! just be careful with that quad stretch. i commented on that vid itself.
  • + 1
 Okay serious comment...doing bridges saved my back. They seem to reverse the hunching over effect of sitting all day at a desk followed by being in a bent over position on a bike.
  • + 2
 Bridges are great for opening up the front of your body and as you say @StackingItSince1991, reversing the action of sitting at a desk or on the bike for long periods.
  • + 1
 That hip opener segment helps me a lot. My low back tension is usually related to tight hips or quads. Good video series. Thanks for posting. All mtb'ers(and anyone interested in their health) should be doing yoga.
  • + 2
 Thanks @jimeg. The hip openers should relieve a lot of tension for you guys. Make sure you warm up your muscles before you do that section and be careful not to over-stretch.
  • + 1
 I am just 21 and have had chronic back pain for more than a year. I've gone to the chiropractic, physical therapist, and massage therapist but simple stretches like these help the most! So, thank you for posting this!
  • + 1
 No problem @VFreehd. I just don't think people know how big a difference simple stretches and conscious breathing can make.
  • + 3
 Great session, the hard part is to not look at the video will doing the stretching and understand it ! But awesome video A+
  • + 4
 Thanks @dhstone...I think!
  • + 1
 A great series of videos and guides Abi, as someone who suffers from back aches and generally wants more flexibility but cannot always get to yoga classes these videos helps heaps!
  • + 1
 Amazing. Thank you @pozzer.
  • + 0
 That is good for stretching.
But really useful yoga comes in when you jam a nerve in your back after a gnarly jump/landing, rolling on the ground in agonizing pain ( I would like to hear this girl's come voice in that sharp piercing moment of agony ). You need to release that nerve, stop the pain and get back home or maybe continue riding - that is where yoga is essential and if you know what you doing in can be life changing. Saved me a couple of times.
  • + 2
 This is exactly what I need! I had a serious back injury (Skateboarding) in 2000. I have been struggling with it for years now. Thanks PB for sharing this!
  • + 2
 I found this article very beneficial, I tried out some of the moves and had some immediate relief! I'll keep at it and hope it helps long term. Thank you for sharing.
  • + 2
 Thank you @citizen-bruno. 10-15 minutes every few days should make a big difference.
  • + 2
 Besides biking, being a carpenter my back hurt as hell sometimes, will try this for sure! good article!
  • + 2
 Thank you @AlexGustavsson. I hope you find relief from the pain.
  • + 1
 Hey brands; this girl have more fans than semenuk. It's time to made some calls and sign with her for the 2015 marketing plan. Lol
  • + 1
 Touch my toes! Haha.. Tore both my hamstrings at the same time when I was a kid never been able to get past 90 degrees since. Take me years to do that
  • + 3
 Thanks for the article, going to give it a try
  • + 2
 No problem @troysks. Let me know how you get on.
  • + 1
 She helped Charlie and he's cured? He needs to come up with another issue to be helped........One that takes a very long time to cure....;-)
  • + 1
 Between the occasional yoga and some TRX strength training, my back and core are much happier. Thanks to yoga15app for the routine--I'll definitely try it!
  • + 1
 Thank you @DrPete. Let me know how you get on. TRX is great for building functional strength especially in the core to boost your biking speed and skills.
  • + 1
 much harder than it looks. I guess there is always a starting point. I will try to be more consistent with this. My back's been bothering me for a while now.
  • + 1
 Yoga looks deceptively easy @desertrider1. That is why I deconstructed the sequence into individual poses. If you are consistent and do not try to push your body further than is comfortable you should progress much quicker than seems possible to you at the moment.
  • + 3
 15 got me flexin... By far the best yoga app out there.. Abi's a hero.
  • + 2
 Thanks @WillPowerSmith. It's great you've got the app and that you're already feeling the benefits.
  • + 2
 @yoga15app any plans to make the app for Android phones? Thank you for your post!
  • + 3
 "Charlie, pictured above"

Except he isn't, we never see charlie.
  • + 6
 We are all Charlie.
  • + 1
 I'm starting to get a 'burning' sensation of discomfort in the lower back quite quickly when riding so i'm definitely going to give this a try!
  • + 1
 Let me know if you have any questions @priest55.
  • + 3
 Thank you pb. Hopefully this helps my recovery.
  • + 2
 I hope the vids help @RatHunter83.
  • + 1
 @yoga15app Sooo what if I can barely reach my shin bones when bending? Not flexible! I am sure I am not th eonly one who can't reach the ground.
  • + 2
 Great question @diego-b - I am sure a lot of bikers are having the same experience. Bend your knees literally as much as you need to. You are primarily releasing your lower back in ragdoll/forward fold and flexibility and suppleness in the hamstrings will come with time. Everything should feel loose and fluid not tight and strained.
  • + 1
 Thanks Pink Bike for posting this my lower back is giving me issues these days.
  • + 2
 Would love to see more tips like this! You all know we could use it..
  • + 2
 For sure @bighitfsr04. Let me know what you would like help with.
  • + 1
 A series on shoulder specific poses would be awesome. I just got my first mat and need to make use of it! I broke my collar bone and am now just back on the trail bike but have suffered allot of atrophy to the shoulder from lack of use. Very tight, lots of pops and cracks. Thank you for the response! Looking forward to future articles.
  • + 1
 Cool. I can certainly design a routine specifically for neck and shoulders.
  • + 1
 I think that would be beneficial for a very large group of us!
  • + 3
 You got it. I'll work on it straight away.
  • + 1
 I would also be interested in some shoulder stuff. Broke my collar bone in oct 2013. most of the strength is there, but little flexibility. Then I injured my other shoulder lifting weights (had a lapse in form on a heavy dead lift). again, strength is there, but no flexibility.
  • + 1
 Having tried this today my back is better than its been in ages . Thanks a lot ; I will keep this up .
  • + 1
 Awesome @joelowden. Let me know how you get on.
  • + 1
 Still keeping at this every day ; feeling much better but half reclining hero seems to be a step too far at the moment ; can't really get much of either seating bone on the floor ...... 51 yr old hips :-) . Many Thanks .
  • + 1
 I am glad the routine is helping @joelowden. If you are struggling with half reclining hero, you can modify the pose. When your left foot is back by your hip, raise your right hip up on a blanket or cushion and see if you can still get a good stretch in the left quad.
  • + 1
 Thanks I'll try this .
:-)
  • + 1
 @yoga15app thank you Abi for sharing
the "wheel" is killing me :-)
  • + 1
 This is exactly the pain I am suffering through right now. Put me out for a month last year, worth a try I suppose.
  • + 2
 Let me know how you get on @Ont26Rider
  • + 1
 hope trying this can do something as the exercises my physio gives me hardly work.
  • + 2
 Pinkbike Sunday night yoga slot.... I'll subscribe
  • + 2
 I see why neko goes to yoga classes now!
  • + 1
 Play them all at the same time, it make you want to go out and ride your bike
  • + 2
 it helped me with lower front pain
  • + 2
 Jokes aside - this is the f**king story of my life.
  • + 1
 its pretty funny that this is the most viewed thing on pink bike this week, good job pinkbike!
  • + 1
 Any history of mental illness in the family? "I had an Uncle who did Yoga" -Ron Swanson
  • + 1
 I can hardly put on my seatbelt. Maybe I need to take notes.
  • + 1
 Just tried following the videos...holy shit, I have some tight muscles....
  • + 1
 Take it slow at first @Mulli009. You'll loosen up in no time of you're consistent.
  • + 1
 Why is she in a clean, yet abandoned warehouse?
  • + 1
 Sounds like yoga helps all around, be a dummy not to try
  • + 1
 First NSMB then you guys. You're killing me.
  • + 1
 Thanks for derailing my daily morning news reading routine.
  • + 1
 Even though it still hurts like hell, I feel a nice relieve Smile
  • + 1
 That's what I'm talking about @karoliusz!
  • + 1
 damn
  • + 0
 Well, she's fit... thanks for that.
  • + 0
 anyone else thought she had more of an ass? or just me
Below threshold threads are hidden

Post a Comment



Copyright © 2000 - 2017. Pinkbike.com. All rights reserved.
dv56 0.160301
Mobile Version of Website