In this post:
Many of the cases of back pain, hip pain and sciatica that I see in clinic are better with warmth and movement – and these 5 best stretches for lower back pain that I prescribe as homework.
Why are these best stretches for lower back pain so effective?
In Chinese Medicine, we say that “where there is free flow, there is no pain; where there is no free flow, there is pain”. The free movement of energy (Qi) through our meridians allows for optimal health, function and repair – and warmth and movement are a great way to get things flowing!
If you are experiencing any pain in the back or hips, an easy, potent way to move Qi to support healing and ease pain is to gently mobilise the area with these relaxed meridian stretches. Just 10 minutes twice daily can make a profound difference – and you don’t even have to get out of bed! Bonus!! So, here they are: my top 5 best stretches for lower back pain!
This bit is important
As always, listen to your body and take only what feels supportive and helpful – we are all different! These stretches should feel good, so any pain is a message to stop.
How to use these best stretches for lower back pain
You can also use these movements as maintenance, to keep everything mobile, free and feeling great! We are energetic, electromagnetic beings, and so making sure that our circuitry – our meridian network – is running smoothly and free of any stagnation is a simple way that you can tune up your energy daily. These movements activate the meridians, and open up the free flow of Qi throughout the body, which in turn supports a whole range of important functions like:
• encouraging nourishment to old injuries, scars or pain points
• speeding the healing of any current injuries or pains
• fluid metabolism & structuring body water
• improving circulation
• connecting us to the etheric energy all around us
• supporting the optimal functioning of internal organs and body systems
The combination of breath, movement, soft intent and gentle awareness can be profoundly powerful to shift the state of body-mind-soul. You can make these best stretches for lower back pain even better by practicing them mindfully, slowly and with soft awareness resting on the breath and body.
5 best stretches for lower back pain: a video guide
The link between the Bladder meridian & these best stretches for lower back pain
The Bladder meridian is the longest meridian in the body, and supports the whole length of our body, And in every single case of back pain that I have seen in my years of practice, the Bladder meridian has been involved, in one way or another.
The Bladder meridian begins at the inner corner of the eye, runs up from there over the scalp and then continues all the way down the spine and legs, to the very tip of the little toe! You’ll notice as you practice these best stretches for lower back pain that they all work in some way on the Bladder meridian.
Other ways to support the Bladder meridian, and turbocharge pain relief
The Bladder meridian can be easily affected by Cold, and can contract in an attempt to keep us protected from outside Cold and Wind – I think we all know that feeling of huddling out shoulders up near our ears in cold weather! This is our brilliant body’s instinctive way to protect this pathway. And this is why, in Chinese Medicine, we keep the Bladder meridian warm.
We wear slippers and socks to keep the foot end of the Bladder meridian warm, and we wear scarves to protect the top end. We also make sure to keep the lower back protected (no crop tops!) to keep the related Bladder organ warm and toasty too. As the Bladder meridian is particularly sensitive to cold, we avoid draughts, aircon and fans blowing directly onto us, which can disrupt the smooth flow of Qi in this meridian (and all meridians!).
An acupressure tip and a DIY herbal tea for the Bladder meridiian
If you do happen to get a little chill, or feel a little tight in the Bladder meridian, you can try this simple acupressure tip to pull cold and chills out from the body – and it can open up flow in the meridian to ease some types of back pain too!
And this beautiful herbal tea that you can make yourself is known for warming up the Bladder meridian (which is how it kicks a cold!). I often use similar herb mixes to support patients with back pain, for a faster return to balance!
Recent Posts
In this post: Are you fed up with constant sneezing, itchy eyes, drippy nose - and the brain fog and fatigue that goes with it? Ever wondered why the slightest [...]
We've all seen the internet hype out there about ice baths. But, are ice baths good for you? For starters, they simply don't feel good - I mean, the facial expression [...]
In this post: I love seeing Chinese Medicine acknowledged for the powerful and time-tested healing system that it is! And recently, one of our foundational "Yang Sheng" practices has been [...]
In this post: If you've caught a little chill - or been caught in aircon, draughts or sudden cold weather - then you might want to brew up this beautiful [...]