Lição 1
My Story
This lesson details how I went through my own journey of healing chronic lower back pain after years of severe, recurring symptoms that affected my ability to move, sleep, and function normally. For me, nothing created lasting change until I discovered somatic movement and nervous system regulation. This lesson is here to give you hope and show you that even if you’ve tried many approaches without success, your body still has the capacity to heal. As you continue through the course, I’ll guide you step by step through the same approach that has helped my 1:1 clients.
Lição 2
The Deep Core Theory
Deep core activation is one of the most important factors in healing lower back pain. You’ll begin to understand the difference between your outer abdominal muscles and the deep core muscles that protect your spine, including the transverse abdominis and multifidus. This lesson introduces how a weak or inactive deep core can leave your lower back vulnerable to pain, injury, and instability. You’ll also be guided through a simple awareness exercise to help you start connecting to these muscles. In the next lesson, you’ll begin activating your deep core through a guided somatic practice designed to rebuild stability over time.
Lição 3
The Deep Core Somatic Practice
In this practice, you’ll be guided through a gentle somatic sequence to begin activating your deep core and restoring movement in your spine. You’ll use slow breathing and subtle movements to reconnect with your transverse abdominis and multifidus, helping to build stability in your lower back. For best results, practice in a quiet, dimly lit space where you can fully relax, lying on a firm surface such as a yoga mat or supportive bed. Move slowly, breathe deeply, and never force the movement. If you feel any discomfort, simply reduce your effort to around 50% and allow your body to ease into the exercise over time. Repeat this practice once or twice daily for a minimum of one week to allow your nervous system to integrate the changes.
Lição 4
The Psoas Theory
The psoas muscle plays such a significant role in chronic lower back pain. Prolonged sitting and ongoing stress can cause this muscle to become tight, creating tension and pulling on the lower spine. In this lesson, I introduce you to the connection between the psoas and the nervous system, helping you see how both physical and emotional stress can contribute to pain. Releasing the psoas can be a major turning point in your healing journey. In the next lesson, you’ll be guided through a somatic practice to gently release this muscle and reduce pressure on your lower back.
Lição 5
The Psoas Somatic Practice
In this practice, you’ll be guided through a gentle somatic sequence to activate your deep core and release your psoas muscle. You’ll use slow breathing and subtle arching and flattening movements to reconnect deeply with your body. For best results, practice in a quiet, dimly lit space where you can fully relax, lying on a firm surface such as a yoga mat or supportive bed. Move slowly, breathe deeply, and never force the movement. If you feel any discomfort, simply reduce your effort to around 50% and allow your body to ease into the exercise over time. Repeat this practice once or twice daily for at least one week to allow your nervous system to integrate the changes.
*Please place a pillow/s under your knee if the figure 4 stretch is too intense.
Lição 6
The Glutes Theory
Proper glute function is essential for supporting your lower back and reducing pain. Modern habits like prolonged sitting can cause your glutes to become weak and inactive, a pattern often referred to as “gluteal amnesia.” This places excess strain on your lower back, forcing it to compensate and take on more load during everyday movements. By learning how your glutes function and why they matter, you’ll begin to see how reactivating them can improve stability, posture, and overall movement. In the next lesson, you’ll be guided through a gentle somatic practice to wake up your glutes and restore their natural role in supporting your body.
Lição 7
The Glutes Somatic Practice
In this practice, you’ll be guided through a somatic sequence to activate and reconnect with your glute muscles, which are essential for supporting your lower back. You’ll begin by pressing your heels into the ground to help switch the glutes on, then progress to isolating the glute muscles without using the legs, which builds a deeper mind-body connection. It’s completely normal to notice one side feels weaker or harder to activate at first, but with consistent practice, this will begin to balance out. Keep in mind that for many of my clients, this practice is the most challenging. Over time, this practice will help restore strength, stability, and balance in your lower body.
Lição 8
The Future
Congrats! You’ve made it to the end of this course! By showing up, learning, and practicing, you’ve begun the process of reconnecting with your body and addressing the deeper patterns behind your pain. Remember, the real power of this work comes from consistency over time; these movements are your long-term maintenance for a strong, supported, and resilient body. Keep practicing regularly, listen to your body, and trust the process. And if you feel like you need more personalised guidance, especially for complex or long-standing pain, you’re always welcome to reach out for one-on-one support. Sending you so much love on your healing journey.
