Lição 1
What Is Somatic Movement?
Welcome to this course on healing Low Back Pain! In this lesson, we will cover essential topics such as key facts about low back pain, my personal story of overcoming it, an introduction to somatic movement, the benefits you'll gain from the course, and how the course is structured (this part is important!). Before we dive in, take a moment to reflect and answer the following questions in the comments: What is your current pain level on a scale of 0-10? And what are your mobility goals for the next six months?
Lição 2
The Deep Core
In this lesson, we explore the anatomy of the lumbar spine and deep core muscles, including the transverse abdominis (TrA), multifidus, and pelvic floor. You’ll learn the differences between your abs and deep core, signs of a weak deep core, and how to activate these crucial muscles. By the end of this lesson, you’ll understand the importance of a strong deep core in preventing and healing low back pain, and you’ll be ready to start a somatic practice for deep core activation in the next lesson! Answer this question in the comments: Do you show any signs of having a weak deep core?
Lição 3
Deep Core Somatic Practice
Welcome to your Deep Core Activation practice! In this session, we’ll focus on gently waking up your deep core. This entire practice will be done lying down on a yoga mat, legs straight, with the option to place a pillow under your knees for extra support. Please dim your lights.
Important: If you experience any pain or discomfort during the session, reduce your effort to 50%. This practice is about gentle activation, not force. Your body is learning to reconnect with these muscles, so go easy and listen to what it needs.
Repeat this session 1-2 times daily for one week before moving on to the next lesson.
After completing the practice, take a moment to reflect and write in the comments how this session made you feel. Your reflections are an important part of the healing process!
Lição 4
The Psoas
In this lesson, we dive into the powerful role of the psoas muscle and how it contributes to low back pain. You'll learn about the anatomy of the psoas, how sitting for long periods and stress can cause it to tighten, and how that tightness directly impacts your lower back. We also explore the importance of releasing the psoas to alleviate pain and how emotional tension can be stored in the hips, leading to emotional releases during this process. The lesson wraps up with practical tips on reducing sitting time and using a standing desk to prevent tightness. Answer the following questions: What is your stress level on a scale of 1 to 10? Have you noticed any small wins since starting the course? Feel free to share in the comments. I’d love to hear how you’re doing!
Lição 5
Psoas Somatic Release
In this gentle practice, I'll guide you through a series of movements designed to release tension in the psoas muscle, both physically and emotionally. You’ll start by centering your breath, then move through a series of movements to activate and release your deep core and hips. Emotional tension stored in the psoas may arise during this practice, and you'll be encouraged to lean into these feelings for a deeper release. Repeat this session daily for one week before moving on to the next lesson. How did this practice make you feel?
Lição 6
The Glutes
This lesson is all about understanding the crucial role your glutes play in maintaining a healthy, pain-free lower back. I'll dive into the anatomy of the glutes, explore how a modern lifestyle of sitting can weaken them, and discuss how weak glutes can lead to back pain. By the end of this lesson, you'll see why strengthening your glutes is one key to relieving your back pain and improving your overall movement and stability. Get ready to reconnect with your glutes and support your lower back like never before. Question: How would you rate your overall body awareness now compared to when you started the course?
Lição 7
Glute Activation Somatic Practice
This session focuses on glute activation to build strength and stability in your pelvis, essential for a pain-free lower back. I’ll guide you through breathing exercises and glute bridges, helping you connect with your root chakra—the foundation of your stability and security. Practice this daily for a week to deepen your body awareness and promote a strong, grounded foundation.
Lição 8
The Future
We end this course on an inspirational note with an amazing story. I then recap what we learned in this course and my recommendations for you going forward. Next, check out my hip release course and my pain relief meditations on Insight Timer. Question: Rate your lower back pain/10.
