Heal Your Back – Basic Core Strength for Beginners

Yoga bridge postureLow back injury comes in many different disguises.  You may have intermittent soreness.  You may have constant soreness.  You may have intermittent pain.  You may have constant pain.  You may be completely incapacitated.

For most injuries or illnesses there is usually some predictable progression of symptoms.  That is why we need to pay attention at the first sign of a problem.

I did that with my low back problem back in the late 90′s.  I had been teaching yoga for a few years but was plagued by back problems.  My low back felt sore and vulnerable most of the time.   And it would begin to ache every evening at a predictable time.  It was very annoying to say the least.   In additiion the weakness of my low back was really holding me back in my yoga practice.

I began reading books on pilates and I read everything I could get my hands on regarding how to heal from back injury or soreness.  I signed up for a workshop at Kripalu called Yoga Core.  It was a weekend intensive where we practiced a combination of yoga and pilates, all aimed at strengthening the core.

I walked away from that weekend armed with an arsenal of new tools that I could begin to use to heal my own chronic back problem.

For most people, it’s all about the core.  Avoid dealing with this one simple fact and you undoubtedly will continue to suffer.  Luckily due to the workshop,  I was ready to accept my fate.  I needed to focus on strengthening my core big time!

After just 3 months of daily core work I started to notice a huge improvement.  After 6 months the problem dissolved, never to return!

If you currently suffer from low back soreness, weakness, injury or pain why not take the bull by the horns and do everything possible to catch the problem before you become incapacitated.  By the time you are incapacitated, it may be too late for a full recovery.

You can protect yourself from disc problems by strengthening your core.  Today I am sharing a basic sequence with you that takes less than 10 minute per day to perform.  If practiced either every day or at a minimum of every other day, you will likely be on the road to full recovery.  Why not start today, right now?

BTW, even if you currently have no back symptoms, if you are 50 plus or overwieght, or if you know your core is weak, this sequence that I am about to teach you is the best place to start on your journey towards a srong core.

This video consists of  3 simple exercises that you can begin to practice today.  No experience needed.   You will learn:

  • Pelvic Tilts – One of the safest and most effective exercises you can do for your core.  This exercise is a mainstay for anyone suffering from low back issues.
  • The Bridge – You will learn to come into this posture safely without putting any excess pressure on your back.
  • Dog and Cat – Sometimes called Cat and Cow.  Hands down this is the best way to keep your spinal column healthy and flexible, if you are 50 plus.  If you want to maintain youthful flexibility of your spine, this posture is a must!

Please watch the video now and leave your questions and comments below.  I look forward to hearing about your progress!



And if  you’re serious about making changes . . . . .

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2 Responses to “Heal Your Back – Basic Core Strength for Beginners”

  1. Lisa says:

    Interesting, Dee. My brother was incapacitated last year about this time with lower back pain – and was in treatment for several weeks. He did his own research and came up with some low back / core exercises to do. He told me that as long as he is faithful, he has no more back pain. But when he gets out of his routine, it returns. It’s good to know there is relief for these types of issues.

  2. 50 Plus Yoga says:

    Hey Lisa, thanks for your comment and good for your brother for taking the bull by the horns. People have many more options today for taking responsibility for their own health. The core strengthening really works. I healed my own back that way. And now with the Internet, a lot of this information is now at our fingertips!

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