If you have chronic lower back pain,
This class is for you.
It is for you if you've tried physio,
Chiro,
Stretching,
Massage,
Painkillers,
Injections,
But the pain keeps coming back.
Today we're going to be focusing on a muscle that is often overlooked when it comes to lower back pain and that is the psoas muscle.
The psoas is a very large muscle that attaches on to the lower spine.
It runs through the front of your abdomen and then attaches onto your hips.
People with chronic lower back pain,
The psoas is often overactive and tight.
When it becomes like this,
It loses its ability to properly relax.
When this happens and that psoas is so tight all the time,
It physically pulls your lower spine forwards,
Increasing compression and creating a hyper lordosis,
Which means a big arch in the lower back.
Today's practice is a gentle bed-based somatic practice to release and rebalance the psoas.
As usual,
We will be combining somatic movement with breath work and meditative practices.
Your nervous system will feel calm and sleepy afterwards.
You also may experience an emotional release during this practice,
Usually in the form of tears.
If this happens,
Just breathe and allow the emotions to release from your body.
Everything will be done laying down,
So please move to your bed and dim the lights.
Laying down on your back on your bed,
Bend your knees,
Move your feet wider than your hips.
Take a deep inhale,
Exhale and let your knees drop inwards,
Allowing them to touch.
Fully relax every muscle in your lower back.
In this position,
We allow the psoas muscle to completely relax.
Bring your attention to each hip.
You may feel some imbalance here,
Perhaps one side being tighter than the other.
We're going to begin taking some deep diaphragmatic breaths.
As you inhale,
Feel your diaphragm move downwards and your belly move up to the ceiling.
As you exhale,
Let your belly relax downwards.
Inhale,
Diaphragm moves down,
Belly moves up.
Exhale,
Belly moves down,
Diaphragm moves up.
Deepen your breaths.
Feel the energy move all the way down to your hips.
Relax your muscles even further.
Relax your eye muscles.
Let your jaw go completely slack.
Last breath and move your legs down straight.
Allow your entire body to melt into the bed.
Consciously relax your legs,
Your glutes,
Your back.
Keep your left leg straight on the bed and bend your right knee,
Placing your foot next to your left knee.
Inhale.
Exhale and gently let your right knee fall all the way out to the side.
You may use a pillow underneath your right knee if it does not reach the bed.
In this position,
We are gently stretching the right psoas.
Full awareness through the front of that right hip.
See if you can feel the tension in the psoas muscle.
Continue taking deep breaths from your diaphragm.
As you inhale,
Feel as though you are inhaling into the right hip.
Move your energy into the right hip.
Feel the psoas muscle relax.
Feel all the muscles around your pelvis relax.
And deep inhale.
On the exhale,
Slide your right leg down to meet the left,
Keeping that hip open all the way.
And take a minute to let your body settle.
Feel the difference between the left and right hip.
Notice how the right leg feels long and relaxed.
And let's do the same on the left.
Bring your left foot up next to your right knee.
Inhale.
Exhale and allow your left knee to drop out to the side,
Using a pillow if you don't quite have the mobility.
Relax every muscle in your body and let the weight of your left leg move down into the bed.
Feel the gentle stretch through the front of the left hip.
Breathe into the left hip.
Focus your energy here.
When you think you can't relax your body any further,
Relax it more.
Completely let go of any tension you're holding in your mind and your body.
Deep breaths.
Notice how clear your mind is.
Last breath.
And inhale.
And on the exhale,
Slide your leg down to meet the right,
Keeping the hip open.
Melt into the bed.
And take note of how your legs and hips feel.
Legs feel long.
How your spine is able to relax and drop down into the bed.
Take this time to continue your deep breaths from your diaphragm.
Breathing into your hips,
Notice how relaxed your eyes are.
Roll your eyes back into the top of your head.
Mind empty.
Body completely relaxed.
All that matters is this present moment.
Allow any emotions to surface.
Allow yourself to yawn,
To cry,
To feel.
Stay here for as long as you need.
If you've had lower back pain for years,
Releasing the psoas is an important part of the process,
But it is only one part of the full puzzle.
I guide people through restoring your deep core,
Your psoas,
Your glutes and the nervous system in a very,
Very specific sequence designed for chronic lower back pain cases.
I'm Dr.
Kim.
I help people heal chronic pain using somatic movement,
Breath work and meditation.
I specialize in working with complex and long-standing lower back pain that does not respond well to standard treatments.
Thank you so much for practicing with me.
