Welcome to this progressive muscle relaxation meditation for low back pain relief.
I'm Dr.
Kim from Your Quiet Light.
It is my pleasure to bring you through this beautiful practice.
We will be systematically tensing and releasing different muscle groups in your body to promote relaxation and alleviate tension.
There will be a specific focus on your low back.
Living with low back pain can be challenging,
Affecting your daily activities and overall well-being.
This meditation offers a natural and effective way to manage and reduce low back pain by bringing awareness to the tension in your muscles and releasing it through intentional relaxation techniques.
Progressive muscle relaxation is a proven method for reducing muscle tension and promoting relaxation throughout the body.
By consciously tensing and then releasing each muscle group,
You can increase your awareness of where you hold tension and learn to let go of it.
This can lead to reduced pain and discomfort in your lower back as well as improved flexibility and mobility.
Now let's begin the meditation.
Begin by finding a comfortable position lying down.
Allow your body to fully relax.
Take a few deep breaths,
Inhaling through your nose and exhaling through your mouth,
Letting go of any tension with each breath.
Now bring your attention to your toes.
Note any tingling or sensations here.
Curl them tightly.
Now release,
Allowing them to completely relax.
Feel the tension melting away.
Next,
Move your focus to your feet.
Your feet carry the weight of your entire body every single day.
Point them away from you,
Tensing the muscles in your calves.
Release.
Feel the relaxation spread through your lower legs.
Now tighten the muscles in your thighs by pressing your knees together.
Release,
Letting go of any tightness in your quads and adductor muscles.
Bring your attention to your pelvic area.
Tighten your pelvic floor muscles as if you were trying to stop the flow of urine.
Release.
Feel a sense of openness and relaxation.
Now flatten your lower back against the surface.
Feel your deep core working hard.
Release.
Allow your abdomen to rise and fall naturally with each breath.
Move your attention to your low back.
Note any sensations or tension here.
Arch your low back,
Bringing your belly button up to the ceiling and creating a space between your low back and the surface.
Release.
Letting the tension ease away from this area.
Next,
Focus on your upper back.
Roll your shoulders back and down,
Squeezing your shoulder blades together.
Release,
Allowing your shoulders to drop away from your ears.
Now,
Bring your awareness to your arms.
Clench your fists tightly,
Feeling the tension in your forearms and biceps.
Release and let your arms become heavy and relaxed.
Move your attention to your neck.
Gently pull the back of your neck into the surface,
Forming a double chin.
Feel the back of your neck lengthen,
Stretching all of the little muscles underneath your skull.
Release.
Allow your head to relax comfortably.
Finally,
Bring your awareness to your face.
Scrunch up your facial muscles as tight as they will go.
Release,
Letting your jaw go slack and your forehead smooth.
Take a minute to scan your body from head to toe,
Noticing any remaining areas of tension.
With each exhale,
Imagine any remaining tension moving out of your body through your breath,
Leaving your body feeling calm and relaxed.
Take a few last deep breaths,
And when you're ready,
Start to wiggle your fingers and toes,
Bringing your awareness back to the present moment.
When you're ready,
You may open your eyes.
Thank yourself for taking the time to look after your body today.
May you carry this sense of relaxation with you throughout your day or night.
Thank you for meditating with me.
I'm Dr.
Kim from Your Quiet Light.
See you next time.
