Customer Reviews

Yoga Therapy for Back Pain

5 star:		(12)
4 star:		(3)
3 star:		(1)
2 star:		(2)
1 star:		(0)

 

 

First, I do not recommend video yoga unless you have taken classes from a qualified instructor - this is because an instructor will personally make sure you understand what is meant by various instructions, and how to make the most of a pose.

I am just an amateur, but I find yoga to be very therapeutic both physically and mentally. At 58, I find that my lower back aches frequently, and I have had neck and shoulder issues for years, due to an old whiplash and being an accountant. My chiropractor always says that I am in better shape whenever I'm doing yoga consistently (which is not during tax busy season!)

What I like about this DVD is that it provides groups of routines for general back health, for the upper back, and then for three specific types of lower back issues. Each one of these provides two or more routines of increasing length, with the shortest being 17 minutes, and the longest about 45 minutes. The instructor also goes over the types and symptoms of different back issues in an overview segment, but I checked with my chiropractor to see which lower back routines she thought I should use (she suggested a combination of the routines for disk bulge and for the sacro-iliac joint)(upper back is a given).

This DVD does not provide advanced or difficult poses. I haven't finished going through all of the longest routines, but the beginning of each seems to be exactly the same for all back issues, and it's extremely gentle. I have no problem doing the poses as Emily Kligerman does them, which means they are not very extreme, and her video partner illustrates the same poses even more gently than she does them. Her voice is very nice and soothing and the repetitive background music is also soothing, although clearly the video has been spliced between poses because you can hear the break in the music - this is a minor grouse - it doesn't rise to the level of an annoyance.

You should check with your doctor first, but it seems that this would be a fine DVD for someone who has pretty extreme back pain, because it's so gentle. I also think this would be excellent for someone in injury recovery even if the injury is not in the back, because any injury involves trauma, and trauma tightens up muscles all over. I wish I'd had it last year after a bike accident and hip injury - my lower back started hurting from too much sitting around during the recovery, so I think these therapeutic routines would have been an excellent addition to my hip PT.

NOTE: I received a free review copy of this DVD from the web site Metapsychology Online Reviews; a longer version of my review appears on that site.

Yoga Therapy for Back Pain provides a series of gentle, therapeutic yoga practices for back care. Instructor Emily Klingerman's training is consistent with the tradition of T. Krishnamacharya; her approach is similar to another school of yoga descended from that same yoga master, Viniyoga, in that she incorporates dynamic movement within the postures. There are a total of 12 asana practices plus a separate meditation segment on this DVD. The Main Menu of the DVD divides the practices by condition and into routines of varying length as follows:

General Back: 17min--32min--44min

Upper Back: 15 min--30 min

Bulging Disk: 17 min--31 min

Sacro-Iliac Join: 15 min--30 min

Sciatic Pain: 17 min--30 min

Chair Practice: 20 min

Meditation: 10 min

Although the option for different length practices is nice, there is actually NOT quite as much variety as there appears at first glance. All of the practices are made up of shorter sequences which are strung together, and if you try the the longest routine, the 44-Minute General Back, you have basically done everything that is available on the DVD (with the exception of the Chair and Meditation practices). All of the practices are filmed in a featureless white studio; soft music plays in the background. Klingerman teaches via voiceover (she does not mirror-cue), and she is shown practicing alongside fellow yoga therapist Arturo Peal, who displays modifications for some of the postures. Klingerman recommends the following props to use with the DVD: a strap, 2-3 blankets, 2 blocks (optional), and a bolster (can substitute blankets). All of the poses are performed on the floor, in either a reclined, seated, or kneeling position. The majority of the routines begin with a focus on breathing deeply into belly, and all end with an approximately 2 ½ minute relaxation with the knees over a bolster.

The DVD case states that these practices are designed to "increase mobility and reduce pain." Overall, these exercises would be suitable for a wide audience, providing an excellent means for alleviating pain as well as promoting improved flexibility and range of motion.

The last time I injured my back (by merely bending over) I knew I needed to find a way to strengthen my back. I was in pain and semi-incapacitated for over a month. Yoga Therapy for Back Pain is my salvation and I have incorporated it into my daily routine. I have focused on the General Back and the Bulging Disk routines and I especially like having the option of routine length. With Emily's guidance I feel I have found a safe, gentle and relaxing way to end each day knowing I am conditioning my back against future injury.

I'm 5 years post micro-discectomy L5/S1, and numbness was working its way back into the affected leg. Started using this DVD every morning about 4 weeks ago, and numbness is mostly gone and overall flexibility noticeably improved. Lower back pain, which has been a minor but nagging issue, is almost all gone.

The DVD offers multiple options with different lengths, so I don't get bored, the pacing is very good, so you have time to really stretch, and the narrator has an awesome voice, so it's fun to listen to. This is a stretching DVD, though, and doesn't really focus on strengthening your back muscles, for which I bought another DVD (Viniyoga Therapy for the Low Back, Sacrum & Hips with Gary Kraftsow). Using the two interchangeably has been great - one day stretching, the next strengthening.

I was passive about my recovery for 5 years - doing lots of aerobics and general weight lifting and stomach work, but very little back-focused stretching or strengthening. These two DVDs have helped me come a long way in a short time, and I'll never be passive about my back again.

What a great DVD!! As someone who practices yoga 1-2 times a week, when I injured my back I was saddened that I couldn't keep up with practicing. My physical therapist was giving me exercises and I was also doing a series of exercises from "Dr Root's No More Aching Back" book. When I came across this DVD I gaveout a try since I have 2 others from the company. I have found it to be a nice compilation of the gentle stretchs that my PT wants me to do as well as some of the stretchs from the book all complemented with beautiful relaxing music. The segments are short- 15 min so as
I heal I can build onto them working up to the 30 min segments. Also they are specific for injury which is great- I have stuck to 'General Back Care' and 'SI Joint'. I look forward to adding this to my morning routine, giving myself a 15 min practice before heading out the door! In my opinion this company has found the right combo to make helpful yoga DVDs- once you watch a segment I feel that you can close your eyes and just be in your own place while just listening to DVD. It really is a wonderful and helpful product!

I recently developed recurring low back spasms that caused pain and stiffness and prevented me from enjoying virtually any activity. Chiropractic adjustments and massage therapy helped but the pain would just return in a day or two. In the past I've found yoga to be too ambitious for my 50+, stiff body. But I ordered this DVD based entirely on the Amazon reviews, and because I was desperate and didn't want to take drugs. When the DVD arrived, I had been in constant pain for three weeks. After the first session with this DVD, I felt better and in five days, I was no longer in any discomfort. I resumed walking, dancing and all other activities. I also felt more relaxed, calm and centered because of the meditative quality of the sessions. The practice is easy to follow each day, and I really appreciated that I can choose the session length to fit my busy schedule. I also purchased the Viniyoga DVDs by Gary Kraftsow, but find that I prefer this one so far. I highly recommend this DVD even if you have no yoga experience, or are concerned that yoga postures will be too difficult.

My partner and I recieved this DVD as a gift. We both have had back pain in the past and I had surgery to remove a ruptured disk nine years ago. The routines offered in this program are a great supplement to the other stretching and aerobic exercises we do. The instructions are clear and easy to follow. Having a choice of longer or shorter routines is great too.

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)

Absolutely love this program. This is a restorative yoga practice. I love that the menu gives you options of various lengths to target specific back issues. A wonderful educational segment is included. This is the most effective progam I have found for my back thus far, I have several similiar DVDs. I'm very glad I made this purchase. I've found that doing yoga at home is more effective and safer than going to a chiropractor. Not to mention it is a lot cheaper.

Ever since viewing and doing the back exercises, I have not experienced the back pain I had before. In fact, I have no pain. I would definitely recommend this video for anyone experiencing lower back pain.