Welcome to this guided audio focused on stretches for low back pain relief.
I'm Dr.
Kim from Your Quiet Light,
A holistic chiropractor and online back pain coach.
Today we'll combine mindful breathing with gentle stretching to help ease tension in your lower back.
For this session we'll be using your bed starting in a seated position and gradually moving into lying down stretches.
Before we begin take a moment to prepare your bed.
Make sure it's a comfortable space with enough room to move.
You may want to have a pillow nearby for extra support.
If it's nighttime please dim your lights.
Now sit on the edge of your bed with your feet flat on the floor.
Let your hands rest on your thighs and take a moment to settle in.
When you're ready close down your eyes and bring your attention inwards.
Inhale deeply through your nose feeling your abdomen rise as you fill your lungs with air.
Hold your breath at the top of your exhale.
Now slowly exhale through your mouth releasing any tension you may be holding on to.
Repeat this process a few times each time deepening your breath.
Now shift your focus to a more natural breathing rhythm breathing in through your nose and out through your nose.
Roll your shoulders back and sit up straight.
Let's start with a gentle neck stretch to help release any tension that might be contributing to your lower back discomfort.
The body is one piece.
What affects your neck may also affect your low back.
Keep your face frontwards and slowly drop your right ear towards your right shoulder feeling a gentle stretch along the left side of your neck.
Take a deep breath in and as you exhale allow your shoulder to relax and drop further away.
Hold this position for a few breaths.
Gently and slowly return your head to the center.
Now switch sides.
Slowly drop your left ear towards your left shoulder feeling the stretch along the right side of your neck.
Inhale deeply and as you exhale let your left shoulder drop away from your ear.
Hold this position for a few breaths.
Carefully bring your head back to center.
Next we'll move into a seated cat-cow stretch to mobilize your spine.
Place your hands on your knees.
As you inhale arch your back lifting your chest and gaze upwards.
Allow your belly to soften and drop.
Feel the gentle stretch along your spine and through your abdomen.
As you exhale round your back tucking your chin towards your chest and pulling your belly button in towards your spine.
Imagine creating space between each vertebra of your back.
Inhale and arch pulling your shoulders back and lifting your chest.
Exhale head down and round your spine.
Inhale arch.
Exhale round.
Continue to flow between these two positions moving with your breath.
Now extend your legs out in front of you keeping them relaxed and slightly bent at the knees.
Inhale deeply lengthening your spine towards the ceiling.
As you exhale gently fold forwards from your hips keeping your spine straight.
Reach your hands towards your shins ankles toes or floor wherever feels comfortable for you.
Let your head and neck relax allowing gravity to assist in deepening this stretch.
Take a few deep breaths here feeling the stretch along your back and hamstrings.
With each exhale see if you can release a little more tension and sink a bit deeper into the stretch.
Slowly roll your body back up to a seated position.
Lie down on your back on your bed.
You may use a pillow for comfort.
Extend your legs straight on the bed and take a few deep breaths.
Draw your right knee towards your chest clasping your hands around your shin or knee.
Pull your knee closer to your chest feeling the gentle stretch in your lower back and glutes.
Hold this position allowing your back to release and soften with each exhale.
Release your right leg and switch to the left.
Draw your left knee towards your chest and pull it as close as it will go.
Feel the stretch deep in your lower back and glutes.
Continue to breathe deeply and slowly feeling your muscles relax and release.
Release your knee.
Bend both knees keeping your feet on the bed.
Extend your arms out to your sides in a T-shape.
Take a deep inhale.
As you exhale gently drop both knees to your right side keeping your shoulders on the bed.
Turn your head to look over your left shoulder.
Feel the twist along your spine and the stretch in your lower back.
You may even hear some releases coming from your spine.
Breathe deeply allowing your body to relax into the twist.
Bring your knees back to center.
Deep inhale.
Exhale and drop your knees to the left side.
Turn your head to look over your right shoulder feeling the stretch the opposite side of your body.
Carefully bring your knees back to center.
Now extend your legs out straight and let your arms rest comfortably at your sides,
Palms facing up.
Take a deep breath in and as you exhale allow your entire body to sink into the bed.
Feel the surface supporting you and notice any sensations of release or relaxation in your lower back.
Allow your body to rest here for a moment soaking in the effects of the stretches you've just completed.
Improving your back mobility helps to reduce pain,
Improve your posture and assist with better digestion.
For best results stretch along to this track every day for 30 days.
I'm Dr.
Kim from Your Quiet Light.
Congratulations on taking this time out of your day to do something good for your body.
See you next time.
