My lower back and hips are always sore and usually worse after my runs. I was advised to try yoga and I’ve been surfing t’internet but there’s so much it’s hard to know what’s good or not. I wondered if anyone can point me in the right direction to get me started. Thank you 😊
Any yoga stretches for lower back and... - Fun Beyond 10K & ...
Any yoga stretches for lower back and hips?
Lots of us use Yoga with Adriene on YouTube. She’s fantastic, works to all levels and you can search for sessions targeted to wherever you fancy. There are definitely lower back and hips ones. 😀
I second this! Lizard Pose is good. I just did Adriene's 'Yoga for Equestrians' video yesterday, it had some good low back/hips help, including said Lizard pose. I am not a horse rider, but my lower back and hips have been giving me some attitude lately 😊
Have you got tight hamstrings? Try the seated “figure of four” stretch after each run.
m.youtube.com/watch?v=2E8WW...
I’m a Pilates person rather than yoga but the two overlap although Pilates focuses more on the back. Google for exercises like “bridges” and “pigeon pose” but there are loads of others. Just warm up first and do each exercise slowly and gently.
My hamstrings seem ok. It’s more my core muscles in the lower back and hips. 😣
I also prefer pilates, although what I do could probably also be yoga... I use the bridges and the figure of 4 (lying down when I'm actually stretching, sitting while I'm working, as I spend a lot of time on a chair). I also do this: verywellfit.com/supine-spin...
If you are not in pain, you can modify the bridges and the spinal twist so that they are not only stretches, they also strenghten your back. For the bridges, you can try to hold them for longer, or do them moving slightly up and down, or if you are an advanced user, supporting yourself on one leg only. For the twist, you can work on moving from one side to the other slowly, it will work your core, the further you extendend your legs while you twist, the harder it will be
Thank you 😊 It’s not something I’ve tried before bit I will give it a try.
Pilates has sorted my back problems BrianUK, so if you don’t find that yoga works, Pilates helps strengthen your core and support your spine . I also do yogalates as many of the exercises are similar.
If it’s worked for you Dexy I’m definitely going to give it a try. How long for and how often should I do it?
Pilates fixed my back and neck issues before I started running I do two one hour sessions each week. For the last 10 months I've been doing Yoga with Adriene from you tube. There is a big overlap in exercises - both are great for mobility and for strength too. If you have an exisitng back issue it may be worth trying a couple of classes rather than just heading to you tube initially - a good instructor should make accommodations for your particular injury/weakness.
Thanks Linda I’ve found Yoga With Adriene and have tried one routine out so far. I’ll be honest I’m still confused between Pilates and yoga but I’m sure it’ll clear up soon. It’s an age thing I think 🤔😂 There is an outdoor yoga class right opposite my front door in my new house so I will brave it and go and see what’s what 😂
I tend to think of Pilates as a secular version of the more "spiritual" yoga. Pilates and yoga practices often include similar movements and poses, and I think the practices have generally a lot in common. Pilates often has a lot of small movements repeated many times, whereas yoga tends more towards fewer moves held for longer periods - although in some types of yoga the poses flow into one another, more like Pilates! Yoga could be said to focus more on flexibility, whereas Pilates tends towards core strength work, but the boundaries really are pretty blurry!
I would recommend a visit to a Sports Therapist or physio to try and identify what is going on. Continuing to run and exercise when it results in pain is maybe not such a good idea. A visit to a sports therapist/Physio will assess and give you tailored exercises to do. Yogo is great but you need a good teacher, take care!
Check your posture when running, even if it means slowing down for a while. Better to tackle the cause than treat the symptoms. (Treat the symptoms as well).
I’ve often wondered what I look like when I run and if my running style looks strange. All my problems are on the right side of my body from the ankle to the middle of my back. I wonder if getting some one to video me running might help?
I used Yoga with Adrienne. It worked but I don't have the patience for it. The child's pose released all the tension in my lower back though. I found it really useful immediately after a run.