Two Movements to Have a Pain Free Lower Back

and how to do them properly!

1. Back Breathing

Sit in a chair or come into child’s pose on the floor or bed.

Place one or two pillows under your ribs and stomach so the front of your body is gently supported. This prevents the breath from moving forward into the belly or chest.

Inhale slowly through your nose, directing your breath into the back and side ribs.

Exhale softly through the nose or mouth, longer than the inhale, letting all the air seep out as your body relaxes.

After a few breaths, expand the breath further into your low back and side waist.

Take about 10 breaths, once a day. With practice, begin applying this breath throughout your day in an upright position.

Benefits: Expands lung capacity, improves ribcage mobility, supports core function, relieves back tension, and teaches your nervous system to relax.

2. Pelvic Rocks

Lie on your back with knees bent and feet hip-distance apart.

Begin with back breathing.

On the inhale, gently rock your pelvis away from you, weighting into the tailbone and allowing a subtle arch in the lower back (without creating tension).

On the exhale, use your deep core to roll your sacrum, waistband, and then lower back and ribs down onto the mat.

Repeat this rocking motion 20 times.

Focus on feeling equal weight across the tailbone on the inhale and across the lower back on the exhale.

Use only your abs, not your glutes or legs. Less is more. Think of lifting your core up as you exhale.

Benefits: Trains deep core engagement, relieves low back tension, improves spinal mobility, and re-educates your body for better posture and functional strength.

For more ways to engage your core, create space for your breath, and transform your posture, explore my Align and Thrive program. It will help you become an educated mover with a de-stressed, mobile body and strong, functional movement.

With love,

Regan