When your back hurts

My lower back area is a constant source for concern, from minor irritation to major movement problems and total cramping. Finding the right combination of strengthening exercises, relaxation, mobilisation techniques is a constant challenge. Today being no exception I went from resting feeling quite stiff and immobile to feeling surprisingly good after this class. I am not sure I get the concept of bracing completely right though. I interpreted it as a certain engaging of the muscles all around my lower mid section as I felt this was supporting my problematic lower back area. As I felt these exercises did me good I guess I was not completely wrong. I have also been having some trouble with thoracic outlet syndrom again and I am curious to see if the arm-neck movements will have some effect on that. I do believe further improvement might be the result of repeating this practice so i will be carrying on with the intention of gentle and kind self care.

dear Esther, thank you for this stunningthing "bracing" - it felt so good in my back!! one question: I love doing yin yoga. is the bracing also something I can do in poses like seal or supta virasana, or would it be counter the idea of compressing the spine/meridian-points in the lower back? I'd love to hear what you think about it! best Stefanie

Pleased to see this class today as I’ve got a little bit of back pain; a real tonic to me and back felt good after. Thanks for all the useful information. X

I was just about to look for a class for my lower back, and there it was! Looking forward to some more strengthening sessions. Thank you, Esther.

Thank you Esther , released and relaxed 💕🙏🏻

I tried this class in the midst of severe inflammation of the spinal nerve. Works very well. My back is soft, I can finally stand straight and the pain has decreased. Thank you for such a useful tool!

Thanks Esther, doing classes to ease back pain is always so great, seems my back is usually somewhat tender, perhaps from standing all day at work. I have thoracic outlet and carpal tunnel syndrome on my left side, so any exercises for those I always appreciate.xxx

Super delicious class. Thank you Esther. Namaste

Wonderful! Thank you !!

Thank you Esther, this was just what I needed, because had been with a pain in my back that rather gave me anxiety of moving, at the same time knowing I needed to. After the class it feels like this was the right way for me to go :)

Thank you, Esther. This class really helped me to recover from a complete blockade of my lower back. You mentioned another class for releasing back pain and strengthening the back but I cannot find ist. Could you send a link?

Woke up at 3am with really bad lower back pain. Couldn't go back to sleep. I did this class a few hours later and now pain is gone and my back feels more free. Thank you!

Thank you Esther, that class came at the right time as I have a sore back from carrying a big 15 month old around! My back feels more at ease now. I think it has made me realise that I need to strengthen my core and my lower back to provide more stability. I struggled a bit with bracing as the only way I could do it was to tighten my muscles around my waist but that didn't really push my fingers out as such. I think because I have a weak core! Thank you again and look forward to future classes on this theme

That was so beautiful 🙏🏻💕 can you please recommend any other classes that can help release tightness in the inner thighs /hips and lower back?

Thanks for the helpful class, looking also forward to strengthening exercises X

Thanks so much!

Oh Esther, this was a lifesaver!! My sciatic nerve was very irritated today and this felt wonderful! Got to sleep without pain ❤😍

Wonderful class, Esther. Afterwards my back felt nice and relaxed as if I had just come away from a lovely massage. Thank you <3 You mentioned the next class in this one, which I would love to do. Could you direct me towards it please? x

thank you so much! real pain relief!

Hi Esther, I'm a little confused about the bracing through the class - is there somewhere else where you go through it in more detail? For instance in the cat-cow sequence, you start saying to bring the belly toward the spine, but then a moment later you remind us of the bracing, which is the opposite of that. The bracing feels so opposed to everything I know about engaging the TA that I would love to learn more about it. Thank you!

Thank you Esther for guiding us carefully through this super workout that just resolved the intense hip and back pain I have had all day. I always enjoy our classes. You are a superb teacher!

I have struggled with low back issues and some form of neuropathy since April this year. Good old Covid made seeing my doctor or a specialist near impossible. I am still in process with docs on finding out the exact problem.Walking is wonderful. Pace yourself and be mindful of your posture, as you mentioned in a comment below. I think in terms of making sure head/shoulders/hips are all neatly "stacked" or in a line while I walk. No more head jutting forward! I learned about bracing during my physical therapy. I was taught to think in terms of visualizing yourself wearing one of those low back support belts you see people wearing around home improvement warehouse/stores (here it is called Home Depot). Wear a "girdle" in your mind and utilize your pelvic floor muscles, like a "Kegel exercise" before you do any lifting or bending. Helps me. I'm excited to start this video in full. Thank you.

The perfect class for the post-injury day... Thank you Esther for the carefully calibrated class and detailed instructions!

Hi Esther I’ve had problems with my lower back to some degree for about a year and have tried various things including a chiropractor. The bracing really helped as sometimes even cat cow can feel uncomfortable. Will definitely be using this class again. Thank you 🙏

I feel like it helped my lower back today as it is feeling a bit tight. Loved your guidance and direction Esther. Thank you!

Nourishment for body, mind and soul. :) Thanks very much Esther.

Amazing! I could not get out of bed because of my back pain. This class makes miracles :-) I went for a long walk after it.

As always, just what my mind nd my body needed.Thank you Esther Xx

Thank you Esther, that was was helpful and different. Glad to be introduced to nerve flossing and bracing & spacing, will investigate more!

Dear Esther...this was indeed a very interesting class as I have never heard the word "bracing". I gather it will take some practice to get to feel it. I realise it is not about tightening the abdominal muscles, but it is part of it. My lower back felt good after the class, though I do have a question...when you walk how do you protect your lower back? Do you think this bracing can help? Thank you!

Very different movements, thanks Esther, feels very good! Have a beautiful day 🌼

Kindness.

Really informative and helpful : ) x

thanks for this delicious class! I have a lot of lower back pain, even had a hernia. It turned out that 'bracing' is a concern for me.

Wow thank you so much Esther! My back was so sore from gardening over the weekend and now I feel like a new person!

Very soothing. I really enjoyed the nerve flossing especially!

I’ve had to rest from exercise for some weeks and now I sometimes get an aggravated prolapsed disc. I’m ready for this now I’m hoping classes like this will help me get back to regular yoga. It’s good to start stretching agin. Thank you Esther

A wonderful, gentle, healing class. Thank you, Esther.

Thanks so much Esther, Lower back is my most vulnerable part of the body, so this practice helps me great deal! The movements are so good feeling for me.

Huge help Esther. This is going to be on my regular class list.

Thanks Esther, fantastic class and very educational, I could feel the support the abs give to my back from the bracing . Very nice session for my back. Nerve flossing tricky but I liked that one the best.