Relieving Lower Back Pain | Simple | Pelvic Area Care

Lower back pain. My back hurts.
I'm sure many of you are struggling with this.
Moon (body radical) + Essential (center) = Waist/Lower Back
Let's take simple care of our precious lower back.

While sitting in your chair, let's try stretching your lower back.

1.While pulling your lower back backward, try rounding your back little by little.
2.If it feels good, it's perfectly fine to just rest your chest on your thighs.

Stretch within a range where you can feel a pleasant, stretching sensation.
Continue to breathe deeply and try to send your breath to that "pleasantly painful" spot.

...What does it mean to 'send your breath' to a spot!?
You might be thinking that.
In reality, the oxygen you inhale doesn't just go to one specific spot.
While stretching, try thinking about that pleasant (or pleasantly painful) spot.That is all you need to do.

In yoga,visualizationis also important and directly leads to results, so please try to be conscious of it.

In the case of the stretch we just did, your lower back is being stretched and it feels pleasantly painful. Just visualize that part in your mind and think, 'My lower back is stretching,' and that's all you need.

You will feel the stretch deepen even further.
(This isvery effective even during yoga lessons. Please try visualizing it.)

Now, let's add a twist.

You are currently in the position with your chest resting on your thighs.
First, just try to pull your left shoulder toward your left hip.
It's okay if they don't touch. In fact, please don't force them to touch (as you shouldn't hurt your body).

The sensation of the stretch has moved to a different area than before, hasn't it?
Send your breath to that spot and continue to stretch it further.

Let's stretch the right side in the same way.
You will likely feel a difference between the left and right sides.
Try doing the side that felt more painful or more pleasant again to further balance yourself out.

Gently loosen the core by rocking your pelvis.

Once you have stretched thoroughly and loosened your lower back, try rocking your entire pelvis to help it relax even more.

1.Tilt your entire pelvis backward.
In the first stretch, we pulled the lower back and rounded the spine, but this time, try to focus only on the lower back.
2.Slowly return to the starting position, and this time, tilt it forward.
This creates what is known as an arched lower back.
3.While continuing to breathe deeply, keep rocking back and forth comfortably.

Now, with this pelvic rocking motion,
when you tried it slowly, wasn't there a position where your back felt comfortably elongated and you felt like you were standing straight and tall?

That isthe correct pelvic position for you.
It is the position where there is less strain on your body and you can maintain your posture easily.
It is also a state where your hip joints are engaged without strain (a state where the base of your legs is stable).

Once you can maintain this, your lower back pain should start to ease.
If it feels difficult to maintain, you will need to have your abdominal muscles work a little harder... but I will introduce that next time.

Try Simple Yoga! - Half Forward Fold -

Now, let's try a yoga pose that can also lead to the improvement of lower back pain.
I haven't introduced any typical yoga poses until now, but let's try them together, little by little.

This is a pose called the Half Forward Fold.
First, from a standing position, fold your body in half.
At this time, it is best if you can bend from your hip joints.

It is okay if your knees are bent.
From there, place both hands on your shins or thighs, and while inhaling, try to lift your body up.

Imagine pulling your spine out from your lower back.
Your knees can be bent, but keep your back straight and try to stretch each vertebra of your spine.
Lengthening your back is important.

You don't have to lift your face.
Place your hands in a position where your back is straight.
Please do not place them on your knees.
If you are comfortable, the floor is also okay.

Try to be conscious of sitting in the "pelvic position" you found earlier.
Even if it is little by little, you will surely start to feel your lower back becoming more comfortable.

Well then, until the next article...
Click here for the super simple stretches and relaxation techniques I have introduced so far.