How to Fix Your Chronic Lower Back Pain and Become Pain Free



Chronic Lower Back Pain


The video above is a yoga session that you can do after working many hours at the computer.  It will help re-align your spine and will help you become pain free.

My wife Marine (pronounced Mar-eee-nay) is a Yoga instructor and has a Yoga Center here in southern Mexico where we live.

I used to have chronic lower back pain. Every month or two my back would “go out” and I would have terrible muscle spasms in my lower back.

I would be out of commission and in bed for several days …

It was the worst feeling, always worried about when my back was going to go out next.

If you struggle with chronic lower back pain, then you know what I am talking about.

I would go to the doctor and he would recommend I have surgery (again).

This cycle went on and on for several years.

Then finally, thank the lord, I beat it and have been pain free ever since.

How To Beat Chronic Lower Back Pain …

For the last 5 years I have been doing Yoga regularly two to three times a week.

My chronic lower back problems have completely disappeared.

I still work for long hours at the computer with bad posture, but I no longer have the recurring lower back “blow outs” that I used to have.

I owe it all to Yoga.

Yoga fixed my Chronic Lower Back Pain

Marine specializes in Yoga alignment. Her yoga classes are specifically designed to re-align your body to the way it is supposed to be.

She taught me a 30 minute Yoga session that I do after working many hours on the computer.

I made a video of this Yoga session for you so you can follow along and do it yourself.

This yoga session is not only for lower back pain, it also helps with neck pain, shoulder and wrist pain. It re-aligns your body and reverses the damage of bad posture while working at your computer.

I hope you enjoy the Yoga class and that you find it as helpful as I did. Do you suffer from chronic lower back pain? Please leave any questions or comments below.

Leave a Comment

{ 41 comments… read them below or add one }

  1. Dee

    Hi Chris,
    What an ace website! Such a variety of interesting information, real food for thought. I just discovered it this morning, funnily enough was reading through your many posts and the old lower back pain started nagging. Just when I was thinking I should get off the computer and do something else, I came across this post! Have been meaning to get back into yoga for a while, it’s amazing stuff, great to find this video that I can follow at home. Thank you so much!


  2. Chris Carpenter

    Thanks Dee! Yes I agree that yoga is amazing! It has changed my life in many ways. I used to get the worst lower back spasms almost every month. And now since I have been doing yoga regularly 2 to 3 times a week, I haven’t had any spasms in several years. We’ll post a new yoga video soon. A 45 minute class you can do to relax after a busy day.


  3. Reza

    Thank you. it was informative and interesting


  4. Andy

    This week I had bad lower back pain and was unable to do my morning run, I had to walk home after 5 minutes. I spend long hours at the computer, and in the past had crippling lower back pain. One time it ruined my holiday.

    But I did the Cobra stretch and it restored my back within a couple of days. Today I went for a run, pain free. The full routine is a bit hard for a stiff guy like me, but the Cobra stretch is easy to apply when needed. I will probably do this daily!

    I was a bit apprehensive to try this stretch since I didn’t want to get any sharp nerve pains, but to my surprise it felt good. Although, I’m not very flexible, so I was shaking a bit to hold the position.


  5. Marvin

    Your wife is very flexable unlike me at 76 and just a little brittle. I will try some of the exercises but I know I will not be able to do them all. Many years ago my right leg was brokn just below the knee and was in a cast for 6 weeks and I have had recurring problems and had knee surgery this past February and it is slowly healing, so at present I do not even cross my legs.


  6. Chris Carpenter

    Hi Marvin, Yes just take it very easy when you do the stretches. If there is any pain, don’t do the stretch. Marine just told me that she is going to make another video with some more restorative yoga poses for all levels.


  7. Wayne Guenther

    Good strectches
    I find though that I can’t stretch near what you can. I have had a lot of low back isssues that kettle bell exercises have been helping with immensely. I still have a lot of stiffness though that I need to work out especially in the neck and shoulder blade area
    Thanks Wayne


  8. Chris Carpenter

    Hi Wayne, Chris here :) I passed your comment on to Marine. She says thanks for all of the comments and said that she is excited to post some more videos.


  9. sekher

    just fine, I shall try


  10. David

    Chris, I’m glad that you found long term relief. This way is so much better than surgery.

    A customer told me over the phone what she did to fix back pain. She said it has worked for every person she shared it with over the last 40 years. It came from a friend of hers who got it form a doctor.

    It has to do with the musles on either side of the spine. They are often weak (even in athletes) and she gave me a simple exercise to do.

    I have had far less back problems ever since. My back often feels great.

    So, I can relate to your experience. Hang ten bro.


  11. Chris Carpenter

    Hey David, What is that simple exercise if you don’t mind sharing?


  12. Jim

    I ahve been flying Helicopters for the Army for the last 17 years, and my back is in bad shape because the seats are terrible. I will be trying these Yoga exercises and I will let you know how they work for me.




  13. Chris Carpenter

    Yes Jim please do let us know. More restorative exercises coming soon!


  14. Kurt

    Hi Chris,

    Thanks for forwarding this tremendous video. Thanks God, I don’t suffer from chronic pain, yet any relief from back pain is welcome.
    I shall share it with mates.

    Thanks again,


  15. Ranjit Singh

    Yes, I have the back pain, as I had fell down in a deep place and my Back bone got fractured from lower back in the year 2009 ()

    Please give some tips for the improvement in the pain area

    awaiting your early reply


  16. Alain

    Thanks Chris and Marine,
    Great video ,thanks for sharing.


  17. YOME- The Yoga Portal

    This is great and very helpful for many people. I can share this video with the audience on YOME- The Yoga Videos Portal under the Back Pain section
    If you want me to then I will need a link to the video itself.
    Thanks for sharing…
    All the best, Faye


  18. Chris Carpenter

    Thanks Faye. Yes please do post it.
    Here is a link to the video:


  19. Espiro F.

    Age is a factor and degenerative DISC that 90% is the caused of back pain, no yoga or other means of influence can amount to any solution..I know that this is another way of marketing a video but?


  20. Chris Carpenter

    Thanks for your comment.

    I do think yoga will help with age and many disc problems though.

    When I first started doing yoga I did it very sporadically.
    My back would still go out when I would take a break from yoga for say 4 to 5 weeks.

    I would go to the doctor. Each time I was told I needed surgery. Once they told me I had Spondolithesis (sp?), another time it was Scoliosis, then bulging discs, etc. etc.

    I would rest in bed for a couple days and then start with gentle yoga stretches. After two weeks I was back to 100%.

    Good thing I didn’t opt for surgery.

    Getting your body back into proper alignment can do amazing things even if you’ve been diagnosed with some back problem that they say has no cure or needs surgery to fix.

    For sure there are some exceptions though.

    Also this is not a marketing video. It is not part of a launch or a lead in to a DVD for sale or anything like that.

    It is just a short yoga sequence that has really helped me loosen up after many hours at the computer and I thought some of you might find it helpful.


  21. gayle

    Need to revamp my website and will send url later. Thanks for
    sharing Marine’s yoga postures. I am an ex-dancer (ballet,modern,jazz)
    and have done yoga as well but have never seen these chair exercises before. I have a neighbor who has recovered from sciatica and back problems and will share these with him. I value your opinion, Chris, since I know you are such a superb athlete. I will do these exercises myself and look forward to experiencing the results.


  22. Chris Carpenter

    Thanks Gayle! We’ll post more videos in the future. Marine has some great 1.5 hour restorative sessions that we do at least once a week to really get everything back into alignment.

    I’m sure that if I stopped doing these sessions every week that my lower back pain would come back.

    My bad posture from sitting in front of the computer really does a number on my lower back. But her restorative yoga sessions bring the spine back into proper alignment.


  23. Mike

    Thanks Marine and Chris,

    Just what the doctor ordered! I’ve had lower back problems on and off for 20 years or so and my shoulders have been giving me problems for the last two due to my job.

    Tried a few of these already and I’ve got a long way to go. If I can get my elbows to touch one of these days I’ll be amazed.

    Thanks Again!


  24. Chris Carpenter

    I hear you on the shoulder problems Mike. I’ve had some issues there on and off myself.

    I’ll get Marine to make a restorative Shoulder session video so I can post it up here. I swear every time I do one of her restorative shoulder classes my shoulders and upper back feel like new with greater mobility and less impingement.


  25. Brandon

    Excellent! One question – (I didn’t watch the whole video so forgive me if this was answered in the video.) If I don’t have 15-20 min to do the whole routine is there one simple stretch maybe that would suffice if I feel tension starting to build up in my lower back? Thanks


  26. Chris Carpenter

    Yes, the cobra stretch. It starts at 5:45

    Often when sitting long periods in front of my computer my lower back will start to feel sore. I’ll take 5 minutes and lay on the floor on my stomach and do the cobra stretch. Marine explains how to do it in the video above starting at 5:20 into the video.


  27. Ariana

    Chris, what perfect timing your posting has! I’m only half way through the video class, already loosening up, and felt the urge to jump up, comment to thank you and Marine for this guidance.
    To overcome all the computer-sitting I’ve been doing for the past year, I signed up to 3x-a-week flow yoga classes this week. Will add this video as my home practice.
    Much appreciated Chris!


  28. Chris Carpenter

    Thanks Ariana! That’s awesome you are doing yoga 3x a week. I try to do it 2 to 3x a week and it really helps align everything and keep me pain free.

    We’ll post some more videos in the future.


  29. Ariana

    My business partner actually “makes” me go 3x because I’ve seen my business productivity and enthusiasm change for the better (he says “I told you so”). Since I run most of the business, scheduling yoga time puts business activities into a tighter daily schedule (certain things actually got done this week after waiting for months!) – and the slouch and slump at the desk is disappearing slowly. The body seems to want fresher food and water as well. These are 1.5 hr flow sessions; 15 mins driving time each way to town.


  30. Celeste

    Chris and Marine,
    Thanks for a great video and workout! Like others who have commented, I would love to be able to download this workout and get access to more yoga routines (read: yoga product).

    As a teen, I had several surgeries to fuse much of my spine (L3 to T8), and I definitely struggle with back pain! I especially appreciate Marine’s suggestions on doing the exercises with proper alignment (and what NOT to do).


  31. Chris Carpenter

    Hi Celeste, I keep urging Marine to make a yoga DVD. Her yoga classes have an almost cult like following. Once you take her class you want to come back for more.

    She uses props and things to lay on to get your spine into the right alignment. I’ve seen many of her students make impressive recoveries from injuries and fix chronic pain.

    She wants to make a DVD soon. Probably within the next 6 months or so. We just had a baby last year so we’ve been enjoying spending lots of time with her and projects like a “Yoga DVD” get put on the back burner.

    Thanks for your comment!


  32. Williams Y

    @Chris and Gauher
    Confession: I used to laugh at people who these yoga exercises. I tried some of the stuff you wife suggested and I could not even complete them.
    I was like Hol*y crap! This thing is not as easy as thought.
    I immediately pushed my nice, cushioned chair aside.
    Now I use the exact type of chair she used in the video.
    @Gauher. Glad you are playing soccer now. (yeah the one you play with your legs!)
    Lots of fun man.
    Thanks to you and your lovely wife for the video. Blessings


  33. Manlio

    Wow! that was a super yoga session. I thought it was just going to be one exercise but instead like ten exercises. That was great. You could have a yoga product niche going on. At least with regards to stretching exercises. Some more videos like this and you can sell your video course on the internet. Great content.


  34. Linda

    Is there a way that I can burn this on a DVD so I can do the exercises somewhere else besides my compute room? Or do you have a DVD for sale?


  35. Chris Carpenter

    No Dvd for sale or anything like that. Probably in the future some time.

    For now I will just post more videos on this blog if you guys like it.

    I will talk to my webmaster about posting a download link so you can burn it to a DVD.


  36. Tom W

    Thank you very much for this great yoga class Chris. I just watched the video and followed along. The stretching laying on my stomach and arching up is already making my back feel better. Your wife is a good teacher. Love your blog. Adios, Tom


  37. Chris Carpenter

    Thanks Tom!

    Yes that “Cobra” stretch is my favorite for relieving the lower back pain tension I get when sitting slouched over my computer for several hours.

    I’ll lay on the floor and will do 5 of those cobras in a row. Then walk around a little. And I feel much better right away.


  38. Williams Y

    Thanks dude!
    Had no idea. Will start practicing these stuff now
    Fine Video. Love it

    ps: what about our Alaska salmon gift? lol


  39. Chris Carpenter

    Thanks for your comment!

    Bruce Harlan from Kansas USA won the Alaska Salmon prize. He already received it and has been eating the Salmon with friends and they love it (he report to me in an email).

    We’ll have a new prize giveaway soon.

    Yes this simple yoga session done right after work or doing work can really save your lower back and neck.


  40. Gauher Chaudhry

    Hey Chris,

    Perfect timing. I hurt my lower back playing soccer and started taking up lower back exercises to fix the issues. I have learned some new techniques from this video that will hopefully get rid of the muscle pain for good.



  41. Chris Carpenter

    Hi Gauher, Thanks for visiting my blog and leaving a comment! Awesome!

    There is also a great book called “Treat your own back”, by Robin McKenzie. You can find it on Amazon.

    That book helped me a lot just by reading it and understanding what is going on in the spine. Also he has a few exercises you do that really help.


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