Yoga for Lower Back Pain in Mountain Bikers

[@nimakhalkhalishijini2638]

I am a cyclist and this is by far the best yoga, session I have tried, have been using this video for 7-8 years now, have tried other sessions, but and I am not looking elsewhere anymore, always straightens me out, thanks so much for this!

[@AbiCarver]

Thank you so much Nima. It's so good to hear that this video hits the spot for you!

[@Shawmango]

I agree completely.

[@grahambell9476]

I've been suffering with back pain for the last six weeks since an MTB crash. Only been doing this routine for 3 days (regularly done your post-ride routines for the last 4 months) and already seeing a massive improvement and drop in discomfort. You are a star 🌟🙂

[@Starkalicious07]

I am using these videos to try and sort myself out. Had years of "chiropractic" issues in the lower spine. Your descriptions of how I should articulate my body when I attempting these poses are really helpful. It seems to be clear what sensations I should be trying to attain.

[@PeakTorque]

Great routine and more thorough than the other cycling related stretching vids. The warrior definitely sorts the psoas out. Got the app, keep up the good work!

[@AbiCarver]

Thank you stoppsi! This routine should have everything you need to realign your pelvis and release tight muscles that cause lower back pain. And I have put together a whole series if you are looking for more cycling-specific routines: vimeo.com/ondemand/yogaforbikers

[@kathygorman1299]

Outstanding stetch yoga for back and hips. Love your soothing voice. Ty

[@AbiCarver]

Thank you Kathy 🙏

[@slycat67]

Still amazing! Have used this routine off and on over the years. My IT bands just locked after a lot of riding and long flights. So much pain…. Foam rolled the ITs til they released and started back with this routine for ongoing maintenance. Think I’ll probably make this my daily goto, after I’ve brushed my teeth, now that I’ve finally hit double nickels… 🎉 Thanks so much for this!!!

[@trentellis]

Thank you for putting this together.. I will be using it for better health and well being.. Cheers.

[@AbiCarver]

It's my pleasure Trent. More vids for bikers coming soon...

[@mattbingham2493]

thank you Abi Carver! I do this routine every other day to help supple me up. it's also helped wonders for my snowboarding. I really like your tone and how you tell us to concentrate on the simplest of things which really helps me! thanks again.

[@AbiCarver]

+Matt Bingham My pleasure! Have you checked out some of my other vids on Pink Bike? This one will be good for your snowboarding: www.pinkbike.com/u/yoga15app/blog/15-minute-yoga-routine-to-enhance-balance-and-agility.html

[@mattbingham2493]

+Abi Carver (15 TV) thanks Abi! Yes, I had seen that. Yet to perfect the form that you have; but I'll get there. hopefully without the falling, swearing and laughing! thanks again!

[@mrpants6370]

Thanks so much for this amazing yoga !

[@jillcurrie8787]

Thanks for this routine! I saw it on pinkbike and have been regularly doing it since then. I have been getting frequent headaches from a stiff neck, but this sorts them out. Thanks!

[@AbiCarver]

I'm so glad the routine is helping with your stiff neck. I'll keep posting vids on Pink Bike to help you guys have an easier and more fun time on the bike.

[@shawncollison639]

I have had back surgery and am a cyclist. I would love a yoga routine to really improve my core strength without injuring my lower back. This routine is great. Very professional and easy to follow.

[@AbiCarver]

Thank you Shawn. You'll find lots more videos on my site: www.yoga15.com. Let me know if you have any questions.

[@maxchristman4960]

Thanks! This has allowed me to get back on my bike!

[@AbiCarver]

Max Christman That's amazing! Thank you so much for letting me know. Keep in touch!

[@philball4342]

Thanks Abi, I've just started using this session while rehabing a herniated disc. I feel much better afterwards, top marks, I'll be trying your other sessions in time. Thanks again, Phil.

[@AbiCarver]

Awesome. Let me know if you have any questions. And good luck with your rehab!

[@philball4342]

Abi Carver Thanks Abi, I will, thanks for the offer, very generous of you. I don't 'do' straight left-legged at the moment but most others I can get close enough to to get the benefit. With time I'll get there I'm sure. I wish I'd discovered yoga years ago, typical bloke! Cheers and take care.

[@AbiCarver]

You'll do great. Stick at it!

[@Trvl2hnt]

Loving this routine really helping with some muscle pain

[@AbiCarver]

+Travel ToHunt Awesome! Thanks.

[@KnoxCompound]

Pretty standard poses but in that sequence they are so effective. Great practice!

[@bboyfan]

sweet voice!! thanks for the rountie. feeling relaxed

[@AbiCarver]

Awesome! Keep it up.

[@litespeed74]

Realizing I could barely do any of these moves shows me how much I need to stretch and how inflexible I am. the last few really opened up my hips. Felt like a rush of relief.

[@AbiCarver]

I'm so happy to hear that. A rush of relief!

[@customerfaithful]

Enjoyed this, Abi - thank you. Ideal pace for me. The only request I would make is that there are no modifications shown for any posture - just a few spoken words instead. Would be nice to see that, but I understand that it would make for a different style of routine to do this - maybe a picture-in-picture insert would work?

[@AbiCarver]

Thank you for the feedback Rick. That's a great idea.

[@robc8892]

Hi Abi these are great videos. Why aren't they monetised. I had no ads which is nice yes, but you surely are missing an opportunity

[@AbiCarver]

I don't like ads. Thank you for the nudge though.

[@lauravargas9240]

WOW! nice ssession! it really helps! thanks!

[@AbiCarver]

+Laura Vargas My pleasure! If you ride a bike, you might like to check this out: www.pinkbike.com/news/15-minute-yoga-routine-build-core-strength-2016.html#cid1312574

[@BIGBORE375HH]

This has been a great video. I do this video a few times a week in between kettlebell workouts and MTB biking. Please make more videos relevant to MTB biking.

[@AbiCarver]

BIGBORE375HH Thank you. You’re in luck. Here’s over 100! yogaformountainbikers.com/

[@MoneyMaking33]

Hi Abi I like your videos. Is there any yoga vid for strengthening the core? thnks!

[@AbiCarver]

Thanks Victor! You'll find 5 routines for strengthening the core in this series: vimeo.com/ondemand/yogastrengthchallenge Enjoy!

[@jnrogers4886]

Thank you for this is easy to follow functional yoga. It helps sooooo much with my poked lower back. Ill be checking out your yoga15 app.

[@AbiCarver]

Thanks James! Here's the best place to check out the right vids for you: www.yoga15.com/vimeo/

[@MrNeurovegal]

Ok. I´ll give it a try. I guess (or I hope) that with a progressive introduction I can do some stuff with a lone resemblance to yours. If it wipes away my lower back pain and helps to keep me enjoying my bike I´ll be grateful forever. Thanks.

[@AbiCarver]

+Oscar Vega Check out this article on my site where I break down the poses for you: www.yoga15.com/home/a-short-yoga-routine-to-fix-lower-back-pain-in-mountain-bikers And good luck!

[@MrNeurovegal]

+Abi Carver (15 TV) Oh, Abi, That´s great, but the link is not working (at least is not for me). I´ll look your web to find it. Thanks a lot.

[@AbiCarver]

+Oscar Vega I'm sorry, I edited the URL: www.yoga15.com/home/short-yoga-routine-to-fix-lower-back-pain-in-mountain-bikers

[@MrNeurovegal]

+Abi Carver (15 TV) Working now!! Thanks again. It´s even more interesting and easy for me this way.

[@mackayhaedt6525]

I crashed 2 weeks ago and couldnt even put my socks on my back hurt so bad, I was getting 'stuck' in weird positions. 2 weeks of this stuff along with the hip video and Im back on the moto and bike and feeling much more flexible and nimble, and I can put my socks on again!

[@AbiCarver]

What a testimonial! Thanks. I might add that to my website! Braaaap!

[@yetijoeyetijoe]

Thank you for sharing your knowledge with us. I had to stop twice today during my ride to stretch but it didn't help since I didn't have this video handy. I see that you recommend these stretches every few days. Are there other stretches that you recommend before each ride?

[@AbiCarver]

yetijoeyetijoe Hey. Thank you for commenting. Check out this routine I posted on Pink Bike for after your ride. It's good to do when your muscles are completely warmed up. Let me know how you get on. www.pinkbike.com/u/yoga15app/blog/15-minute-post-ride-yoga-routine.html

[@howsyourdad1]

rad routine. the wheel one is impossible but i really enjoyed trying. i get lower back ache after about an hour of riding and a few friends told me about this routine. hope it helps!

[@AbiCarver]

Martin Blick You'll get the hang of wheel pose in a few weeks! In the meantime, I hope the routine eases your lower back pain. Keep in touch and let me know how you get on.

[@TheWeaksoup]

I'm having some lower back pain after riding mountain bike for an hour, it sucks because it robs my stamina causing to cut my rides shorter. I will try this for couple of weeks. Thanks!

[@AbiCarver]

This vid really should help. And this article on my site should give you a better idea of what might be going on: www.yoga15.com/blog/yoga-to-relieve-lower-back-pain. Let me know how you get on.

[@jonienglish3231]

good video Abi - i need to do more of these types of excercise body too stiff

[@Pedalante]

Thank you!!!

[@AbiCarver]

No problem. Let me know if you have any questions. And you can sign up for more MTB vids and articles here: www.yoga15.com/yoga-for-mountain-bikers

[@MrSnagglepuss11]

Hi Abi, Great video, my husband and I both mountain bike every morning and we often have stiff lower backs. Is there any way I can download this? Or buy it to download it? My internet is restricted monthly so downloading is always the best option for me as streaming uses up too much interest. Many thanks :)

[@AbiCarver]

Thank you Anna. You can download this video independently or as part of my complete Yoga For Mountain Bike series. Here is the link: vimeo.com/ondemand/yogaforbikers. You'll find some more routines there to strengthen your core and open up your hips.

[@stevebennett3587]

hi, great vid, would you still recommend this for a degenerative discs, many thanks

[@timspl]

I've tried this for the first time Yesterday since I started riding again after surgery on my lower back in April. I like doing it, but the half reclining hero pose really isn't possible for me and I didn't even try the wheel pose yet. Is it recommended to do this only 2-3 times a week or will it help to improve faster if I do it even more?

[@AbiCarver]

Hi Tim. Half Reclining Hero Pose is much more difficult for some people than others depending on your particular areas of tightness and flexibility. There are some modifications on my site: www.yoga15.com/half-reclining-hero. Wheel is a pose you can build up to over time. The frequency is entirely up to you and your schedule. You can practice it every at first until you start to really see the benefits and then reduce your frequency. I hope this helps!

[@lrevengek]

Hey Abi, I found your routine several years ago and it was super effective for me. Ever since, my lower back feels great. However during the day I work on a desk and very often I find myself in a wrong position that (I suspect) causes tightness in my neck and huge headaches. Besides attempting to hold a better pose in from of the computer, could you recommend a routine for that?

[@AbiCarver]

Hi. Thank you for your comment. I have just written an article on my site to deal with the issues you are facing that come from poor posture at a desk. Design and establish a consistent stretching and yoga routine from this advice and I hope that you will experience equally good results in these areas. Best, Abi

[@lrevengek]

Thank you, you are a lifesaver!

[@aidanhelmstetter3650]

7:21 7:11

[@robp3431]

Thank you ! How often should should this routine be practiced ?

[@AbiCarver]

+Rob Peterson Hey! Thank you for your question. How often completely depends on you, your level of fitness, your lifestyle, schedule, goals and most importantly, how much enjoyment you get from yoga! Most athletes I work with incorporate a short session into their training program 3 times a week but you could do more if you wanted/needed to. Here is a link to an article (+ 15-minute video) I wrote that might give you some more insights: www.yoga15.com/blog/2015/8/27/15-minute-post-workout-stretch-to-relieve-aches-and-pains-and-reduce-your-risk-of-injury Keep in touch and let me know how you get on. I love answering questions! And spread the word!

[@robp3431]

Super, thank you Abi ! I'm a competitive mountain biker, but practicing your video just once yesterday, quickly revealed and identified my weaknesses....wow. I will keep at it and post again in a couple of months. Thanks again :)

[@AbiCarver]

+Rob Peterson No worries! I have more vids here if you get bored! vimeo.com/ondemand/yogaforbikers

[@robp3431]

+Abi Carver (15 TV) Cool, I will check them out. I'm sure there are many other movements which will not only serve to improve my overall conditioning, but also improve recovery from strenuous rides.

[@AbiCarver]

+Rob Peterson I am going to start a video series within the next few weeks - Ask Abi (!) - to help athletes with aches, pains, performance etc. So start thinking of things you think I/yoga might be able to help you with!

[@nicholkid]

Hidden gem

[@vishuv648]

Really good

[@Necrosintesys]

We got two of these for our daughters kzbin.infoUgkxHL1v1R3NE5x4KiYfyt8dnQmyNYz7qi5L the same size for age 6 and 9. It works very well for both girls. Gears were very easy for them to learn. Changing gears up takes some hand strength and is a bit hard, but they are learning. They did not come with water bottle holders- we actually got confused and thought the Derailler Guard was the bottle holder!! Regardless of these details, the bikes are fantastic- even our six year old who only just learned to ride bikes caught on within an hour of practice and loves it. Lightweight and easy for them to handle. All the parts are in excellent condition and the bikes are easy to assemble and very well packaged. Great choice for kids!

[@klassiclabelsandbarcodetec8159]

Niece one

[@fariza05]

very complet

[@stringalongamax]

I find the tempo a bit fast to follow.

[@AbiCarver]

Fair

[@namastewellness]

👍🏾🙏🏾🙂

[@MJPSY1]

I farted a few times while doing this :)