How do you get down to the floor safely when many movements hurt? How does our breathing mechanism help to strengthen the abdominal muscles? How can you work the abs while just lying on your back? You also learn how to gently stretch the abdominal and back muscles, because healthy muscles can contract and release.
Once you have mastered all five sessions, you can do a different session every day. Strengthening muscles in different ways also makes the work more effective.
The sessions’ increased level of difficulty allows you to choose the session that is right for you at any particular stage of your back pain, adding the next session when you are ready for the next challenge. The first sessions are gentle and while the last session remains careful, its advanced movements build on the basics and are appropriate when you have (mostly) recovered from your back pain. Once you have mastered all sessions you can use the explanation time to do more repetitions.
When you have a herniated disc, the precautions and recommendations for you are very different from those people with, for example, arthritis of the spine. The first 2 sessions are designed to benefit everyone, also people with a herniated disc who have had (mild) pain in the past 3 months. Once the pain of a herniated disc has gone for 3 to 6 months, the following sessions become beneficial. For everyone: be guided by your body’s signals. If you experience pain, avoid that particular exercise or stay with the previous session a little longer.
When you have acute or chronic back pain, you have to be careful with certain movements to avoid a relapse and worsening of your pain. However, abdominal strengthening is essential to help you recover from back pain, so it is important to start engaging the abs from the early stages of recovery. Knowing how to do this safely is crucial for your journey to a pain-free back.
As a yoga therapist, I know how important it is to look after the whole person, not just the abdominal muscles. Conventional abs work in this series is supplemented with yoga practices such as breath awareness, relaxation, and movements that benefit other parts of the body.
The exercises are carefully explained and adapted to be safe for people with back pain. There are always exceptions so do check with your doctor when in doubt.
The series gives you 15 minutes a day to do in the comfort of your own home or anywhere you have access to Wi-Fi. For only £45, the series is yours, and there is no limit as to how often or for how long you access the videos.
The programme is designed to promote calmness.
Once you have mastered the 5 sessions, it is a good idea to go back to the first and go through all sessions again. In this way, you will alternate relaxing with more strenuous work, engage deep muscles and avoid muscle fatigue.