My yoga routine for lower back pain

@liabella.yoga

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Why it worked

The video provides a practical and relatable solution to a common problem (lower back pain) with clear demonstrations of yoga poses. The creator's personal experience with herniated discs adds authenticity and relatability, encouraging viewers to try the routine.

Summary

This video demonstrates a yoga routine designed to alleviate lower back pain, particularly for individuals with herniated discs. The routine includes various poses like sun breaths, cat-cow, cobra, locust, bow pose, downward dog, child's pose, and bridge pose, focusing on spinal mobility and decompression.

Structure

1Introduction to lower back pain and yoga routine
2Warm-up and sun breaths
3Cat-cow and spinal movements
4Child's pose to Cobra transition
5Baby cobra and locust pose
6Bow pose and downward dog
7Spinal decompression and bridge pose
8Final sun breath and meditation

On-screen text

My yoga routine for lower back pain Sun breaths Half lift Cat-cow Cat-cow spinal movements Child's pose > spinal wave to Cobra Baby cobra reps Locust pose reps Bow pose Downward dog Child's pose Decompress spine Bridge pose Roll around Sun breath > Anjali mudra

Original caption

Yoga I do for my lower back & herniated disc pain 🌝 don’t do anything that hurts xx #yogaflow #lowerbackpain #movement #yogateacher #yogapose

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Transcript

I have two herniated discs so my back hurts pretty much every day and this is the yoga that I do to relieve myself of lower back pain. I warm up my quads and I do some sun breaths and then I lower down to my mat for some cat-cow. Cat-cow spinal movements. I also do these random spinal movements just because it feels good. And then from child's pose I do a spinal wave to Cobra. Child's pose > spinal wave to Cobra. I alternate between the two for more spinal mobility. Then I lower down into baby cobra reps. I do a few reps of these squeezing my glutes and lifting my hands off of the mat to ensure my upper back is carrying me and there's no pressure on my lower back. Locust pose reps. I lift my feet as well for locust pose. I also did bow pose. Sometimes this hurts, other times it feels good, so that's just depending on the day. Downward dog. Child's pose. Of course I do downward dog, child's pose. Decompress spine. And then I lay on the ground and I actually push my sitting bones away from me to decompress the spine. Oh my gosh, it feels so good. Bridge pose. I do bridge pose, I lower down, roll around. Roll around. Sun breath > Anjali mudra. And a final sun breath bringing hands to heart center.