A Simple Back Pain Solution

My step-father sometimes wakes up with a sore lower back and so I gave him this simple Feldenkrais® exercise to do which usually eases the strain within minutes.  I can't promise that it will always be enough to help in every case, but it can definitely be a first step toward pain relief and feeling better.

Lay on your back with your knees bent, about hip width apart, and start paying attention to your breathing.  If you feel like your head is titling backwards, put some support under it like a folded up towel, or thin, firm pillow.  Let your breathing becoming fuller, so that you are very conscious of each inhale and exhale.  Don't push or strain in any way, just allow your breathing to expand through attention and intention.

Now, each time you exhale, start gently pressing with your feet in order to gently press your lower back toward the floor beneath you. As you do this, you can notice that your tail bone moves towards your center, like a dog would do if it was putting it's tail between it's legs.  You might also notice that the top of your pelvis, the bones you can feel as your hips, are getting a little closer to the bottom of your ribs. You are essentially initiating the beginning movement of curling up, but you can't go very far because your back is against the floor.

Now, gently reverse that action on an inhale.  As you start breathing in, GENTLY tilt your pelvis in the opposite direction.  You will notice that as your pelvis tilts, you'll be creating air space between your lower back and the floor.  Imagine how deep and wide that air space is.  You'll also probably notice that your breastbone starts tilting away from your pelvis and that there is a growing sense of spaciousness between your ribs on your front.  Continue gently alternating the pelvic tilt, in one direction and then the other.  Remember to use your feet to assist with tilting your lower back towards the ground, and then ease off on the pressure in your feet when you go back the other direction.

Also, start paying attention to how your pelvic tilts are changing your head position.  This may be difficult to notice for some people.  See if you can at least notice a slight movement in your chin towards and away from your chest.  Figure out which direction of pelvic tilt can pull your chin towards your chest and which direction will invite your chin to move away from your chest.  Allowing your head and neck to be moved by your pelvis can help in freeing up your neck and releasing tension in the upper back.

Hope this helps!  Let me know if you have any questions!