Lower Back Pain Remedies - Chinese Style
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Traditional Chinese Medicine (TCM), with its 2500 year old history, offers many lower back pain remedies - lower back stretches, lower back strengthening exercises, massage techniques, acupuncture, herbal remedies,
liniments, sticking plasters and others. Some require a trained TCM practitioner to administer them, while others can be easily learnt and applied by anyone. This article introduces the latter - simple, effective lower back pain remedies and stretches for lower back pain that YOU can apply yourself to relieve and prevent lower back pain.
Lower Back Stretches
Breath slowly, smoothly and deeply through your nose while doing the exercises.
Exercise 1. Lie on your back on a firm bed or the floor. Gently bring your knees up until they're above your abdominal
area. Spread your knees a little and grab the inside of your shins just below your knees, or the inside of your ankles if you can.
Inhale. As you exhale let your knees naturally fall further out to the side with
gravity. Focus your mind on your lower back (closing your eyes helps). Feel your inner thighs stretching and your lower back
relaxing. Hold the position for a few minutes as you continue to
breath slowly, smoothly and deeply. This exercise stretches and relaxes your iliopsoas muscle which connects from your lumbar
vertebrae to the inside of your hip joints. Tension in this muscle often causes and/or aggravates lower back pain.
Exercise 2. Lie flat on your back on a firm bed or the floor. Bend your knees and slide your feet up till they are near your
backside. Inhale. As you exhale, flatten your lower back by gently pressing it into the bed
or floor. Hold for several seconds, then let your lower back return to its natural, curved position. Repeat 3 or 4 times, several
times a day.
Exercise 3. Lean across a table and grab the far edge with both hands. Your torso should be on the table and your legs
hanging from the edge. Inhale. As you exhale, let gravity naturally pull your legs down towards the floor. Feel your lower back
stretching. Hold the position for several minutes as you continue slow, deep breathing. Focus your mind on your lower back
(closing your eyes helps) and imagine the pain releasing with each exhalation. Repeat several times a day.
For more lower back stretches as well as lower back strengthening exercises, try these:
Related: Lower Back Pain Remedies - Chinese Style
Additional information:
European legal remedies. Finnish public authorities and courts must see to. As a rule, domestic legal remedies must be exhausted before.
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