Yoga Therapy for Back Pain
by Sean Riehl
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DVD Cover Information
Actor: Emily KligermanDirector: Sean Riehl
DVD: Region Code 0
Audio: English (Unknown)
Format: Anamorphic, NTSC, Widescreen
Running Time: 127 minutes
DVD Release Date: 2009-02-01
Audience Rating: G (General Audience)
Studio: Real Bodywork
Movie Reviews of Yoga Therapy for Back Pain
Movie Review: EXCELLENT PROGRAM; HOW TO SELECT POSES FOR YOUR NEEDS
Summary: 5 Stars
This is a wonderful, gentle, yoga program for healing and strengthening the back. It is professionally done and includes soothing background music. Each sequence begins with relaxation and conscious breathing and ends with relaxation. The verbal instructions are excellent and the visual demonstrations, with two teachers, who often present a pose along with an easier variation, are very well done. Almost anyone should be able to do these sequences (avoid any that cause pain or increase discomfort from an injury). Understandably, some advanced yoga practitioners find the poses too basic, but that does not diminish their value for the back. I really like that specific sequences of poses are offered for three low back problem areas (bulging disc, sciatica, sacro-illac joint). There are also sequences for "general back," "upper back," and "chair practice," and a meditation section. Each area of focus (excluding "chair practice" and "meditation") gives you the option of doing a short sequence of about 15 min. or a longer sequence of about 30 min. (with an additional 44 min. sequence for the "general back"). Keep in mind that it takes time for healing and strengthening to take place, and for many of "us" with back injuries, a regular routine of yoga or exercise may need to be done "forever."
Many of these poses are repeated in different sequences. All of the poses for Sacro-Illac Joint (SIJ) can be found on the 31 min. sequence for Bulging Disc. You can, of course, pause the DVD at times and do a longer stretch or add an additional physical therapy stretch. For all the poses on the DVD you will need a yoga mat, a bolster (or equivalent support), a blanket, 2 yoga blocks and a yoga strap. If you have a back injury, you can either do poses only for healing, or you can alternate poses for healing one day with poses for strengthening the back another day.
CREATING YOUR OWN PROGRAM FOR HEALING FROM LOW BACK INJURY:
You can use your DVD remote to skip specific poses and create your own routine. If you chose to, you can create a 45 min. routine that includes all the poses for "sciatica" and "bulging disc" (which cover the same poses that are also done for "SIJ"). To assist someone who would like to use this DVD to create a routine of this nature, what follows is a description of each "skipable" (with remote) "chapter" or "pose section" for each of these three areas of focus. I have added three asterisks for the 11 "pose sections" that cover all the poses for "sciatica," "bulging disc" and, as a result, "SIJ" (the first 7 from "bulging disc" 31 min. sequence; one in the "sciatic pain" 17 min. sequence; and 3 in the "sciatic pain" 30 min. sequence). To use this routine, follow the 11 in order, avoiding any that cause pain or are otherwise inappropriate for you. (1 of the 11 poses with asterisks increases my discomfort, so I skip it, which results in a 43 min. routine.) My sequence starts with the beginning relaxation and gentle warm up and ends with the ending relaxation used in all the DVD's sequences. (For my purposes here, I am not focusing on the poses for the "upper back" and "general back".)
BULGING DISC 17 min. (All of this is on the Bulging Disc 31 min. sequence)
"Chapters" or poses your DVD remote can skip to (times are approx.):
#1 Starting out: relaxing, breathing deeply, knees to chest (same start for all sequences)
#2 @6:43min. on all-fours, body shifts forward and back
#3 @8:27min. still on all-fours; stretch leg back & opposite arm forward
#4 @11:36min. go from on knees (Child Pose) to on back
#5 @12:04min. lying down, feet together & bent legs drop to sides
#6 @14:31min. relaxing, closing the session (same ending for all sequences)
BULGING DISC 31 min.
"Chapters" or poses your DVD remote can skip to (times are approx.):
#1*** Starting out: relaxing, breathing deeply, knees to chest (same start for all sequences)
#2*** @6:43min. on all-fours, body shifts forward and back (On 17 min sequence)
#3*** @8:27min. still on all-fours; stretch leg back & opposite arm forward (On 17 min)
#4*** @11:36min. on stomach - "Sphinx" "push ups"
#5*** @14:47min. on back, high bridges; then extend bent legs upward
#6*** @18:47min. lying down, feet together & bent legs drop to sides
#7*** @21:15min. on back, leg extended with strap around foot, leg extended to side; after relax, "thread the needle" (& easier variation); then use strap again
#8 @28:13min. relaxing, closing the session (same ending for all sequences)
SCIATIC PAIN 17 min.
"Chapters" or poses your DVD remote can skip to (times are approx.):
#1 Starting out: relaxing, breathing deeply, knees to chest (same start for all sequences)
#2*** @6:43min. on back, feet near butt & bent legs together, arms outstretched, palms up, drop bent legs to one side then to other; then pull both knees to chest & back
#3 @9:37min. lying down, feet together & bent legs drop to sides (On Bulging Disc sequence)
#4 @12:04min. thread the needle (& easier variation) (On Bulging Disc sequence but w/o strap)
#5 @14:02min. relaxing, closing the session (same ending for all sequences)
SCIATIC PAIN 30 min.
"Chapters" or poses your DVD remote can skip to (times are approx.):
#1 Starting out: relaxing, breathing deeply, knees to chest (same start for all sequences)
#2 @6:43min. on all-fours, body shifts forward and back (On Bulging Disc sequence)
#3*** @8:27min. from all-fours, one leg bent & forward with foot on mat & other leg extended back, "walk" back and forward (alternate: with blocks under hands)
#4 @13:18min. "Sphinx" "push ups" (On Bulging Disc sequence)
#5 @16:29min. go from Child Pose to lying on back
#6 @16:59min. on back, leg extended up with strap around foot, foot extended to side; after relax, "thread the needle" (& easier variation); then use strap again; then thread the needle again
#7*** @23:46min. "Spinal Twist" - on back, 1 leg straight, bend other leg & cross over straight leg (for variation, use bolster under bent leg); on back, legs bent, pull knees toward chest and back
#8*** @27:07min. relaxing, closing the session (same ending for all sequences)
SACRO-ILLAC JOINT
ALL OF THESE POSES ARE ON THE BULGING DISC 31 MIN. SEQUENCE
SACRO-ILLAC JOINT 15 min. (all of this is on the SIJ 30 min. sequence)
"Chapters" or poses your DVD remote can skip to (times are approx.):
#1 Starting out: relaxing, breathing deeply, knees to chest (same start for all sequences)
#2 @6:43min. on all-fours, body shifts forward and back
#3 @8:27min. on stomach - "Sphinx" "push ups"
#4 @11:37min. transition to back
#5 @12:06min. relaxing, closing the session (same ending for all sequences)
SACRO-ILLAC JOINT 30 min. (virtually identical to Bulging Disc 31 min. sequence, which has all the same poses)
"Chapters" or poses your DVD remote can skip to (times are approx.):
#1 Starting out: relaxing, breathing deeply, knees to chest (same start for all sequences)
#2 @6:43min. on all-fours, body shifts forward and back
#3 @8:27min. still on all-fours; stretch leg back & opposite arm forward
#4 @11:36min. on stomach - "Sphinx" "push ups"
#5 @14:47min. on back, high bridges; then extend bent legs upward
#6 @18:47min. on back, leg extended with strap around foot, foot extended to side; after relax, "thread the needle" (& easier variation); then use strap again; then thread the needle again
#7 @25:36min. relaxing, closing the session (same ending for all sequences)
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