ā€œLow back pain is the single leading cause of disability worldwideā€[1]

Back pain affects 8 out of 10 people at some point in their lives[2], and on average health care expenditures for individuals with back pain have been estimated to be about 60% higher than those without.[3] In overall dollar terms, Americans spend at least $50 billion each year on back pain.[4]

Those are impressive statistics.Ā  As a super active, life-long athlete and professional yoga teacher, I never thought Iā€™d be part of those statistics, but I am.

My process looked like this: Denial, anger, acceptance, resolve, hopelessness, more anger, blah blah blah.Ā  You get the idea. At one point I had spent a few thousand dollars on various doctors and body workers.Ā  Despair began to gnaw at me.Ā  It seemed nothing was working.

It wasnā€™t until I rededicated myself to the full scope of a consistent Yoga Tune UpĀ® practice that I was finally able to move normally again. My own (ongoing) recovery journey has its own Sankalpa and it sounds like this:

  • I accept that Iā€™ve got ā€œa few back things going onā€
  • I am Ć¼ber-conscientious and unremitting in my posture: I sit differently, I stand and walk differently, I sleep differently and yes, I practice yoga and exercise differently.

Because of the looming threat of pain and because I donā€™t wish to take medications or undergo surgery, I am never ā€œoff.ā€ Ā I am never slumped over in my chair at my computer. I am determined to restructure my body to be better, stronger and more stable. Those who know me see the changes; itā€™s working.

Iā€™m not claiming to be as nimble as I used to be and Iā€™m not saying that my back doesnā€™t still hurt sometimes, because it does.Ā  However, now I can kick a soccer ball and referee my sonā€™s games.Ā Ā  I am thrilled to finally feel solid enough to resume commuting around New York City by bike.Ā  I can also take yoga classes again, but hereā€™s the kicker:Ā  I limit my range of motion.Ā  These days when I exercise or practice yoga my primary goal is to ā€œdo no harm.ā€ That means no more nose-to-knee straight leg forward bends, no more full wheels and no more ego-driven twists. My motivation to ā€œdrop backā€ or wrap my leg around my neck is long gone.Ā  This type of movement just doesnā€™t serve my body well at this point in my life.

You know whatā€™s so great about this blog?Ā  My pain story is not so unique.Ā  Over the last several years, I have participated in, assisted and taught many different YTU classes, privates, workshops, immersions and teacher trainings. Thereā€™s a whole bunch of super smart people who are tuning themselves back into balance and normalcy with this practice.Ā  Iā€™m a big fan. The entire YTU practice is indispensable but Jillā€™s Self Massage for Lower Back video (posted below) is one of my all-time favorite quickies for an aching back at the end of a long day.

Whatā€™s yours?

Watch our Quickfix video for upper back pain.

Watch our Quickfix video for lower back pain.

Learn about our Therapy Ball Programs


[1] The Global Burden of Disease Study 2010, The Lancet, published Dec 13, 2012

[2] Medline Plus. Back Pain. http://www.nlm.nih.gov/medlineplus/backpain.html.

[3] Mehra M, Hill K, Nicholl D, Schadrack J. ā€œThe burden of chronic low back pain with and without a neuropathic component: a healthcare resource use and cost analysis.ā€ J Med Econ. 2011 Dec 5.

[4] Project Briefs: Back Pain Patient Outcomes Assessment Team (BOAT). In MEDTEP Update, Vol. 1 Issue 1, Agency for Health Care Policy and Research

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