5 Minute Lower Back & Hip Reset

Melt tension out of your lower back, hips, and nervous system in just five minutes with this gentle somatic movement practice. Through spinal waves, hip-opening movements, core activation, and soothing twists, you’ll create more space and ease throughout your body. This class is perfect when you’re feeling stiff, compressed, overwhelmed, and running short on time. All you need is your bed. If you suffer from lower back pain, please check out my Lower Back Pain course.

Transcript

Sit on the edge of your bed and take some deep breaths from your belly. Feel the tension in your body start to melt away. Place your hands on your thighs, Exhale and curve your spine forward. Inhale, Sit up straight and arch your back. With every exhale, Feel the stretch in your low back. Inhale and arch, Exhale and curve. Continue to breathe deeply as you perform this movement. Now find a comfortable position laying down. Take a deep breath in and let it all out. Hug your left knee to your chest. It's okay if your knee does not reach your chest. Feel any tension in your left hip. Acknowledge it and let it go. Also notice some slight stretching in the front of your right hip. Switch sides and pull your right knee to your chest. Does this side feel any different? Perhaps it's tighter or maybe it's more comfortable. Continue to breathe deeply. Pull both of your knees to your chest and rock from side to side. Feel your hips loosening up in the sockets. Enjoy the feeling of decompression in your lower back. Imagine that you are making space in between all of the bones. Now place your feet on the bed, Shoulder width apart, And take a deep breath in. On your exhale, Press your lower back into the bed, Curving your spine. Hold it here, Activating your deep core. Relax and breathe in. Exhale and press your spine into the bed. Try to curve it like you did in the very first exercise. Push your low back into the bed. Now relax and inhale. We're going to pick up the speed. Exhale and push your spine into the bed. Inhale and relax. Exhale, Push your spine into the bed. Feel your core activating. Inhale, Relax. Exhale, Pushing. You may experience some shaking on your exhale and that is completely normal. Place your arms out to the side and glue your knees and ankles together. On your exhale, Drop your knees to the right and turn your head to the left. Hold. Inhale and bring everything to neutral. Exhale, Drop your knees to the left and turn your head to the right. Hold. Inhale, Back to neutral. Continue moving in time with your breath, Enjoying the feeling of twisting through your entire body. Congratulations! Place one hand on your chest and the other on your belly. Take three deep breaths and thank yourself for taking the time to care for your body. I'm Dr. Kim. Thank you for healing with me. Have a wonderful day or night.