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Yoga for Back Pain

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

26 Comments

+ 10

milfiger (Feb 28, 2015 at 13:13)

I've had lower back problems for years from working in the construction industry tried this routine this morning and noticed the difference already
set my alarm a little earlier for tomorrow

thank you for sharing

shredmdp (Mar 5, 2015 at 17:12)

Thanks so much for putting your time and effort into this! I used to do yoga weekly and had an awesome back that summer - just haven't had the $$ to go back. This is a great set of poses that I would have never remembered on my own. You rock!

cliffdog (Mar 9, 2015 at 15:32)

Never believed in yoga, messed my back up pretty bad, saw this video, tried it, hooked! I was an idiot, yoga has sorted me out in 4 sessions. Thanks for the video and for opening my mind!

gtee (Sep 9, 2015 at 11:39)

I've always thought that yoga was a load of old rubbish but having been suffering with some back pain recently I decided to give this a go. I'm genuinely surprised to say that after three or four goes at this routine I feel better with much reduced tightness in my lower back as I was previously feeling. I may have to give some of the other sessions a go!

yoga15app (Sep 9, 2015 at 13:03)

That's awesome @gtee. I hope that you continue to see the benefits. Let me know if there is anything I can help you with.

TheBigMtt (Apr 10, 2015 at 8:41)

Hello yoga15app,

found out today about your videos, thank you first of all for your tips!

I have a question, I am pretty flexible but tend to be very stiff in the morning. Would you recommend I follow this routine when I am most naturally flexible (evenings) or would I have better benefits if I did it in when most stiff (mornings) ?

Thank you!

yoga15app (Apr 10, 2015 at 10:04)

Thank you @TheBigMtt and great question. I would actually suggest doing your 15 minutes of yoga in the evening when your muscles are warm and supple. This has the added benefit of winding down your body for sleep. If you do prefer to practice yoga in the morning, you just have to be a bit more careful and deliberate with your movements as your muscles will tend to be stiff and inflexible and therefore more prone to injury. If you live in a warm climate, this is not so much of an issue.

TheBigMtt (Apr 10, 2015 at 12:28)

Great, thanks for your answer.
I guess UK weather does not qualify as "warm climate" so evening routine will be

yoga15app (Apr 10, 2015 at 12:31)

Unless there's a heatwave any time soon, I think that's a safe bet!

DirtyLove (Apr 9, 2015 at 2:46)

Really struggling with the half reclining hero pose as my calves are really bulky and make it impossible to get both seat bones flat to the mat. There's some alternatives I've found that work better for my build though....

jhills90 (Mar 20, 2018 at 16:51)

I had broken my my T5 vertebrae and had been super sore ever since. I gave this a shot and I feel amazing! Loose and alive again! Thank you so much yoga15app!!

yoga15app (Mar 27, 2018 at 17:59)

Loose and alive...epic! I have tonnes more vids and articles on my new site: www.yogaformountainbikers.com if you want to check that out.

yoga15app (Feb 28, 2015 at 13:22)

It's my pleasure @milfiger. If you keep it up every couple of days you should notice a significant difference in your ease of movement.

Paleface (Feb 4, 2020 at 7:59)

hi, what are you views with doing this routine with a herniated disc, do you think it would help or cause more damage, thank you

pablito-blois (Mar 4, 2015 at 10:42)

ohhh thank you very much for these movements , my back thanks you very much just 2 sessions I feel much better. you are great

yoga15app (Mar 5, 2015 at 18:44)

Thanks @shredmdp! If you are consistent, it should relieve any back pain you have.

marin8ted (Mar 1, 2015 at 12:44)

Thanks for sharing your videos,am starting to work my way through the routines.

yoga15app (Mar 1, 2015 at 13:07)

Thank you @Number21 and @marin8ted. I really hope the vids boost your performance on the bike.

Number21 (Mar 1, 2015 at 10:04)

this video comes in the right moment! Thank you!
I'll try to do this every morning! :-D

yoga15app (Mar 4, 2015 at 12:09)

That's amazing @pablito-blois. Thank you.

Demon-chaser (Oct 14, 2015 at 16:08)

I am currently having back injury, thank you for this video

yoga15app (Dec 9, 2015 at 12:52)

How are you getting on with the vid? Are you getting relief from your back pain?

Maysa (Dec 8, 2015 at 18:46)

I've been doing this at home and I feel great! Thank you so much!

yoga15app (Dec 15, 2015 at 15:57)

It's my pleasure! New vids coming soon.

yoga15app (Dec 9, 2015 at 12:52)

It's my pleasure! New vids coming soon.

yoga15app (Mar 9, 2015 at 18:52)

No problem @cliffdog! Keep it up and let me know how you get on.

Yoga for Back Pain

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26 Comments