Welcome to this guided somatic practice for healing your low back.
I'm Dr.
Kim,
A holistic chiropractor and online back pain coach.
In this practice,
We will focus on activating your deep core muscles for back pain relief.
Repeat this movement practice every day for seven days.
Let's begin by dimming the lights and lying flat on your back on a yoga mat with your legs straight.
If you feel any discomfort in your low back,
Please place a pillow under your knees to support your spine.
Take this time to settle into your body.
Close your eyes and take a deep breath in through your nose,
Filling your lungs completely.
Hold.
Slowly exhale through your mouth,
Letting go of any tension in your body.
Let your shoulders soften and sink into the mat.
Breathe in again,
This time feeling the air expand your chest and belly.
Hold.
Exhale and sigh it out.
One more time.
Deep breath in.
Hold.
Exhale and let your body go limp.
Let's begin by learning how to activate your pelvic floor.
To do this,
Imagine you want to stop the flow of urine midstream.
This is also called a Kegel exercise.
You should feel a gentle lifting and tightening deep within your pelvis and reproductive organs.
As you inhale deeply,
Activate your pelvic floor muscles.
Hold at the top of your breath,
Holding the tension in your pelvic floor.
Feel the gentle lift inside.
Now,
Exhale and release.
Let your pelvic floor relax.
Let's repeat that.
Inhale and activate your pelvic floor,
Lifting the muscles.
Hold at the top of your breath.
Feel the subtle strength coming from deep inside you.
Exhale and release,
Softening your muscles completely.
One more time.
Inhale and activate your pelvic floor.
Hold this contraction at the top of your breath.
Now,
Exhale and release.
Let your pelvic floor relax.
Now,
Place your fingers just inside your hip bones.
This will help with feeling your deep core.
Inhale.
As you exhale,
Gently pull your belly button in towards your spine.
Flatten your lower back into the ground,
Leaving no space between your spine and the mat.
Feel the muscles contract under your fingers.
Hold this position and breathe normally.
You may experience some shaking,
And that's normal.
You are waking up sleeping muscles.
Now,
Relax,
Letting your lower back relax.
Inhale and exhale.
Inhale and exhale.
Now,
Relax,
Letting your lower back return to its natural curve.
Let's try again.
Deep inhale.
Exhale.
Pull your belly button in towards your spine and flatten your spine against the floor.
Feel your deep core muscles activate under your fingers.
Keep breathing and hold.
Feel the stretch in your low back as you create space between your spinal bones.
Now,
Relax.
Inhale.
Exhale.
Pull your belly button in and flatten your spine.
Hold.
And completely relax.
Now,
Place your arms by your sides.
Inhale and gently arch your lower back,
Pushing your belly button up to the ceiling.
Make a small gap between your lower spine and the mat.
Keep your hips and middle of your back straight.
Keep your mid-back completely grounded on the floor,
Only moving your low back into this arch.
Breathe normally.
Hold this position.
Imagine you are forming a little arched bridge with your spine.
Feel the muscles around your spine work to hold this arch.
Inhale.
Let your spine return back to neutral.
Inhale again,
Arching your back.
Note the gap between your lower back and the mat as your belly button moves up towards the ceiling.
Hold.
Feel the slight stretch through the front of your tummy.
Now,
Release.
One more time.
Inhale and arch your lower back.
Keep your butt and mid-back on the ground,
Only forming an arch through your lower back.
Hold this position.
Now,
Relax and release.
Now,
We'll combine both movements.
As you inhale,
Arch your spine.
And as you exhale,
Flatten your spine against the floor.
You are going to flow smoothly between arching and flattening,
Using your breath as the guide.
Let's begin.
Inhale and arch your spine,
Forming a gap between your low back and the mat.
Exhale and flatten your spine.
Exhale and flatten your spine against the mat,
Feeling the activation of your deep core.
Inhale and arch.
Exhale,
Flatten.
Inhale up.
Exhale,
Flatten.
Continue to flow between arching and flattening.
Let your breath guide the pace of your movements.
Feel the flow of energy through your spine,
As you flow smoothly between movements.
Enjoy this feeling of freeing up your low back.
Relax your spine.
We'll end by focusing healing energy around your low back.
Picture a warm,
Glowing light wrapping around your low back and stomach.
This light is gentle and soothing,
Radiating warmth and healing energy.
Imagine this light is absorbing into your skin.
Picture it wrapping around your neck.
Picture it wrapping around your spine.
Let it soothe any tension or discomfort.
Take a moment to rest here.
Breathe deeply and let this healing light continue to work its healing magic.
With each breath,
You are inviting strength and resilience into your deep core and lower back.
When you're ready,
Slowly bring your awareness back to the room.
When you feel ready,
Open your eyes.
Open your eyes.
Congratulations on completing this deep core activation practice.
Feel proud of the work you've done today.
Your body and spine thanks you.
If you liked this practice,
Please check out my full course on healing your lower back.
I'm Dr.
Kim.
I look forward to practicing with you tomorrow.
