Any yoga stretches for lower back and hips?

[RunBrianRun]

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 😊

[cheekychipmunks Half Marathon]

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. 😀

[roseabi Ultramarathon in reply to cheekychipmunks]

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 😊

[roseabi Ultramarathon in reply to roseabi]

Thinking on, this beginner workout would be a good place to start, and it looks like it has a lot of poses that would be nice for the hips n back:

youtu.be/GnHTeHAZQhM(Not working as expected?)

[RunBrianRun Half Marathon in reply to roseabi]

That’s fabulous thank you roseabi

[Irishprincess Administrator Half Marathon]

Have you got tight hamstrings? Try the seated “figure of four” stretch after each run.

m.youtube.com/watch?v=2E8WW...(Not working as expected?)

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.

[RunBrianRun Half Marathon in reply to Irishprincess]

My hamstrings seem ok. It’s more my core muscles in the lower back and hips. 😣

[2718281 Half Marathon in reply to RunBrianRun]

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

[RunBrianRun Half Marathon in reply to 2718281]

I’ll definitely give this a try. Not sure what the difference between Pilates and yoga is

[RunBrianRun Half Marathon]

Thank you 😊 It’s not something I’ve tried before bit I will give it a try.

[Dexy5 10 Miles]

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.

[RunBrianRun Half Marathon in reply to Dexy5]

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?

[Dexy5 10 Miles in reply to RunBrianRun]

In the days when I could go I’d do 2 x 1 hour classes a week. If you have a local gym that does the classes, I think an instructor is good at guiding you through the moves, and making sure you are doing them correctly. But if all else fails, there is always the internet.

[linda9389 Administrator Marathon]

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.

[RunBrianRun Half Marathon in reply to linda9389]

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 😂

[roseabi Ultramarathon in reply to RunBrianRun]

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!

[RunBrianRun Half Marathon in reply to roseabi]

Thank you for that clear explanation roseabi I think I’ve got it now. Sounds like I might be best mixing these up to provide flexibility and healing for my back and building core strength for support. Now I need to find a good class here.

[Dexy5 10 Miles in reply to roseabi]

An excellent explanation roseabi. We won’t confuse Brian with all the different types of yoga and Pilates 😂😂

[Gingernutter]

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!

[RunBrianRun Half Marathon in reply to Gingernutter]

I do think it’s time I saw a physio.

[SlowLoris]

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).

[RunBrianRun Half Marathon in reply to SlowLoris]

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?

[Gingernutter in reply to RunBrianRun]

Unless you show it to an expert I don't think it will help you, may make you smile..thinking of Phoebe from Friend's running style 😬🏃‍♀️

[Speedy60 Half Marathon]

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.

[RunBrianRun Half Marathon in reply to Speedy60]

Wow. I’m going to look at this now!