My Go-To Lower Back Pain Relief Exercise | Feldenkrais Style
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- Опубліковано 7 вер 2024
- I'm sharing my go-to lower back pain relief exercise based on Feldenkrais Method. So simple but never fails! Please give it a try!
How to do a movement lesson:
- I highly encourage you to watch the entire video first to become familiar with whole sequence of movements and instructions so when you do a lesson, you can pay more attention to your own body and movements.
- Move SLOWLY so it's easier to notice a difference.
- Move within your own comfort range; don't push/strain
- Be curious and have fun!
When you start connecting with YOUR BODY and move slowly and pay attention to your body, you will start to understand YOUR BODY and optimal movement and posture for YOUR BODY from the inside out, in a way no one can understand. YOUR BODY only belongs to YOU. Only you can access your internal resources that is AWARENESS!
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My name is Taro Iwamoto. I'm a movement coach. I help people go from feeling overwhelmed, confused, and frustrated about not knowing their own body, what their body needs and how they should be moving, to feeling connected with their body, understanding their body and needs, and how to move in the best way possible for their own body from the inside out so that they can move with a sense of ease, comfort, and confidence! If this is you, I believe you will get lots of values from my contents.
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Suggested book(s): - Awareness Through Movement: amzn.to/3jrRZ70 *Disclosure: Above are my amazon affiliate link(s). When you purchase using the links above, I will receive a small commission from Amazon.
#FeldenkraisMethod #Mindfulmovement #TaroIwamoto
Here's is something very important I want you to know.
Our culture (modernized culture, mostly Western culture) trains us to be disconnected from our bodies. Our culture trains us to view our bodies as external objects as an outside observer. Our culture trains to look to outside experts to fix us, fix our body issues but doesn't train us to connect with our own body, own sensory experience, "listen" to our body, feel our body, and learn from our inner intelligence.
This is cultural influence on our beliefs influences our behaviors. Many people believe that they need more information in order to overcome their limitations and challenges. Many believe that they just haven't found the "right" information yet so keep seeking outside for their answer. Reality is that we have too much information, and we are so disconnected from our own body and experience.
It's easy to view my videos as another exercise video, and approach it from that mindset, that is to approach your body like fixing mechanical parts that lie external to you. Then, you are really missing the point. This is not a conventional way of thinking in Western culture, so it's easy to let my message pass through you. But, don't worry! I am persistent and will repeat over and over and over:) I'm not here to teach you exercises to correct your body structures. I am here to help you connect with YOUR BODY, YOUR SENSORY EXPERIENCE, learn from YOUR BODY, and create a new way of movng, using yourself, being in your body!
This paradigm shift is necessary for transformation, changes in your nervous system, movement patterns, quality of life because your body and mind are one! I really encourage you to keep this message in your mind as you watch my videos and practice movement!
Love this! ❤ Thank you!🙏
I am feeling this working for me. Thank you.
Quick Update for Taro - This movement exercise has literally changed my life. I never even realised i had no hip mobility, and learning to freely move my hips around seems to have completely cured my back. I am eternally in your debt. Love from UK.
Thank you for the update! Glad to hear this has helped you a lot!
Thank you so much, Taro! I have been working on my mind-body connection for quite a while now, and your lessons have been a super part of my healing journey! Thanks to your lessons, at 72 years of age, my body has never felt so good. I now walk with an upright posture, I now move my entire body with great awareness, and despite some morning aches from sleeping profoundly, any pain quickly goes away. When I feel emotion of any kind, I am able to easily and confidently release it, and along with other work I have been doing, I am free of lifelong depression! ❤
Wow! Thank you so much for sharing your story and experience, that is very inspiring. I'm very happy for you!
Was this video helpful for you? Did you find it difficult not to use your abs during this simple exercise?
On first trying the movement I engaged my abs. After the instructions not to engage the abs , with mindful attention, the movement became easy and I became aware of the spine movement including my head. It did take more concentrated awareness to move downwards without engaging my abs. Thank you for these informative instructions 😁
Hi! Is this safe to do while radiculitis?
@@piresova you can do movements very slowly and gently, and yes I believe it's safe as long as you move mindfully.
Grab your FREE Movement Guide to Pain-Free Back: mailchi.mp/6434a8b84f49/movement-guide-to-pain-free-back
THIS VIDEO IS THE MOST EFFECTIVE TOOL FOR GETTING RID OF LOWER BACK PAIN. Be patient and follow along until the end. Sitting too much in the wrong chair or sitting without thinking about posture during the pandemic really ruined my body to the point where I forgot how to move my body properly. This channel saved my life. This video cured my lower back pain. 🙏🏻 Thank you!
Thank you for sharing your experince with me and others here!
Since doing your techniques for a couple of weeks, it really have helped me a whole lot. My back don't feel as tight and painful from the beginning. I must say these movements are easy and it's not so much pressure on the neck and back and knees. I feel every bone in my lower back and pelvic breaking up and healing.Thank you you're a true master of your work.
That's great! Thanks for sharing your progress!
This video made my back feel so much better. I realized lots of areas where I am holding tension.
My pelvis doesnt drop to the left anymore while standing. Thank you man for your great work❤
Wow. My lower back feels SO much more relaxed and supple. And my posture is better right after doing the exercise. Thank you Taro!
Thank you for this lesson! I especially benefitted from the last half where we release the pressure from the feet to allow the spine to roll down towards the feet. I could feel my whole spine starting to move and release the holding I have, I think a tendency to have this in my mid back and shoulders. This gives my body a way to feel more ease and I think even went up to my neck so that some of that tension also let go. I knew from brief experiences with other Feldenkrais movements that there is a connection between moving the pelvis and having a more relaxed mid, upper back and neck, and now I have experienced it at a deeper level. I will be using this lesson more. I also just did the rolling to the side lesson, so this too may have helped me release my lower back in a new and effortless way. I feel more relaxed in my whole spine now, and am very grateful for you posting these short and useful lessons on You Tube!
Thank you for leaving the comment and sharing your experience here. I am glad to hear that you found this lesson helpful. This is a simple lesson yet can give profound effects as it can give people an experience of whole body connection. Sensing this type of skeletal connection reveals your habitual muscular tension and great ease and comfort when those tension let go.
I noticed that by listening to your guidance while applying increased and sustained attention to my various muscles during the movements, especially my abs (I found it useful as you described, using my hand to ensure I was not engaging them), I was able to reduce the energy necessary, resolving some stuck-feeling muscle tension through my hips, lower back and up my spine. This was an excellent exercise for me to improve how my body feels. Thank you for making this content and offering your wisdom!
I have a 38 degree scoliosis curve in my back, which I discovered when I was 53 (now 57). I am always searching for ways to maintain health in my spine. I did a Feldenkrais workshop when I was 18, and I'll never forget how much better I felt at the end of the guided exercises. After doing your exercises here I felt like I had lost 10 pounds when I stood up. My legs felt much lighter and walking felt more smooth and easy. I did find it difficult not to involve the abdominal muscles, though. It was not as easy as it may have seemed from watching you first. I look forward to do something from your channel daily. Thank you so much for the video!
great! sounds like you had profound change after this simple movement lesson. This is a great lesson to improve head - pelvis organization, which is very important for the spine health, and walking and balance!
Before practice, my back hurt for a whole day. After, relax a lot. 🎉thanks for your sharing
Thank you Didn’t realise how much my mental habits influence my body tension 👍
mental patterns, emotional patterns, physical body tension patterns are all connected in the nervous sysyem:)
Thank you! Ive been trying your various lessons over the past week and im quite impressed with the results so far. My lower back is beginning to be liberated from years of tension, and mobility is greatly improved. Ill be sticking with your channel and the Feldenkreis method.
And for me, as well! 👍😀
Thank you Taro. When I started the video I was very sore in the lower back and had difficulty sitting and walking because of pain. Upon completion of watching the video and then practicing the video my lower back was much more flexible and my pain was significantly reduced.
interesting. did help losen my back. thank you
Thank you for your extensive explanations. Hard to go wrong. I have felt big relieve in the back area. Very grateful for that.
Thank you for your teachings. Each one I have tried has made a positive impact on my body after months of stretching and other exercises were no help.
my pleasure
I’m so very thankful! My lower back and my hips have been super tight for many years and your lessons have been helping me unlock and release tension in such short time.
After -or sometimes even during - each of your lessons, different parts of my body will pop and readjust. After going through this one I stood up to observe what happened. The flow of energy all over my back was impossible not to notice. It felt like layers beneath my skin massaging my whole back smoothly in waves that were close to making me feel dizzy. I was overwhelmed of the power of such simple, slow movements.
I have been exercising with you daily since I found you and can’t put my gratefulness into words. どうもありがとうございました、先生❗️メルセデス
どういたしまして!
Thanks you so much for this incredible lesson. After a few mins of doing this I definitely felt my hips unlock and was able to roll hips up and down easily with slow conscious connection to movement and breath. When I stood up and walked I was more aware of the movement coming from my hip and there definitely was less pain than before. I think my anterior pelvic tilt seemed less 'tilted' too. This works! 👍💚
Thank you for sharing your experience here. sounds like you are not new to Feldenkrais. This simple lesson can definitely reduce pelvic tilt bias as you experienced.
@@TaroIwamotoНти упражнения может уронить таз Sacroiliico torcida?.Спасиба.
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I felt lighter but had a slight pain down the back if my thigh. Thanks for the lesson. My right hip was paining before I started and feels better now.
I found the first movement rolling backwards challenging, I had to think hard and focus to try to reduce effort but the second movement was like a revelation, subtly rolling forward felt magical and yet both felt equally important for my back.
I am 66 years old. I have a sway back. Also, last year a had a back injury where I impinged 3 lower back vertebrates. I also broken my elbow in three places. After 3 months I had surgery on my arm. I worked very hard at physiotherapy and regained my whole arm movement and my back function. I have some residual back tightness in my lower back and pain in my tail bone after standing up from sitting. I'm following your video and am finding a lot of relief from my lower back pain. Also my sway back has reduced so the tightness and lord's is much reduced.
wonderful! glad to hear that!
Just found you ! Thank you so much for this exercise. I developed a twinge on my right lower back yesterday . Have just practiced this and it’s gone ! I’m obviously interested in that element of the exercise , but also the fact that my energy goes much further up my body on the downward roll than the upward roll so will keep practicing this. I also love that it gives me a really peaceful feeling of connectivity to my body. Many thanks. Have a lovely day 😊
Wonderful! its great to connect with our body!
I slipped a disc in my lower back in 2000 and occasionally “throw my back out” and experience pain and difficulty moving. A physiotherapist friend recommended your channel after my most recent episode - which was yesterday. Even through ONE SESSION of your routine, I was able to be much more mindful about my pelvic movements and their relationship to my spine. I experienced pain relief and better mobility. Thank you. I look forward to continuing this exercise and delving deeper into your other techniques.
Thats great to hear! Thanks for leaving the comment. We can learn to move more mindfully and understand own body better and move better!
Wow! I had lower back pain for days I can't believe how amazing this exercise is, it worked! Thank you so much!
Hi Taro. Much better easy feel walking around I got into it quickly despite having a dip in lwr spine. Thank you. You know your videos are so important to humanity. You make such a great generous contribution.❤
Thank you for your kind words!!
This struck me: "reduce unnecessary muscle effort" ❤ now to put it into practice! Like, don't clench my jaw to pick up an object; or open the door, etc!
I can't wait to try this! Your videos have helped me so much. Thank you. 💜
Thank you, Taro! Much lighter and more free!
Great exercises - much more relaxed walking. I am borrowing from your videos to share with my (older) yoga students.
You have such soothing voice. Wish I could work with you directly.
I do feel some relief in my back, I really enjoyed the exercise, the pace of it. Thank you!
My pleasure!
Thank you very much , because I have already 45 years pain in my higher back ..
But this exercise is already a bit releasing
Heard about this from my Doctor Dr Gary Brown He said to look up this as I hurt deep inside . You made this real easy to understand. Thank you
my pleasure!
My back was showing every sign of going into spasm. I did this exercise and all the tension building up to spasm went. I'll be using this exercise as part of my daily routine from now on. Thank you.
Glad this helped you!
So glad I found your channel 🌹🌹🌹
Very subtle and very good. Thank you Taro 🙏
Thank you so much I need to do this kind of exercises for hips pain.
Greatly reduced the chronic tension in my lower back - thank you, I will be revisiting this one often! ☺ I did find it very difficult not to engage my abs when rolling, but that just means I will feel even more relief when I manage to reduce that effort 😀
Wonderful! Yes that's right! If you can let go of unnecessary habitual effort and tension in abdominal muscles, that can make a significant difference!
@@TaroIwamoto I followed the lesson for the 2nd time today, and I did find it easier to not engage my abs! still not feeling as much movement in my neck as I would like (it kinda stays still unless i really consciously focus on it), but I have longstanding myofascial pain so I would be surprised if I was more fluid.
Just want to say that I greatly appreciate these short lessons - makes it much easier for an ADHDer like me, who - greatly appreciates longer Feldenkrais lessons, but - can really struggle to keep my focus, and so get distracted after 30 min 💚
Excellent, the towel effect was quote uesful
I felt a difference feel really relaxed and feel my legs are heavy
New subscriber here, with notification bell! "It's not the range of motion but the quality of motion!" Looking forward to your future teachings! Thank you!
welcome to my channel! thank you!! please let me know if you have any questions. Lets practice movement together!
@@TaroIwamoto Thank you! I'm dealing with Lumbar Foraminal Stenosis and trying to find what could help. If you have anything specific for this issue, please make a video. Thanks again!
@@simpleliving662 Yes Anterior pelvic tilt videos are closely related to stenosis. And my recent series can definitely improve that as well if you understand the principles and able to apply those principles into your daily activities. My videos are so exercises that strengthen and stretch muscles and people do reps to fix their issues. My videos are movement and nervous system retraining, and practical application of new movement patterns into daily activities so you will improve the root of your problems rather than just managing your symptoms, which will keep coming back unless you can really change the root, that is habitual movement patterns.
Ok this is what I did: I practiced your Farmers Walk for the first time, while watching myself walking slowly backwards and forwards in a full length mirror. My scoliosis was for the first time visually presented to me during a walk, as the weights and slow speed make any imbalance or non-smooth movement very visible. I saw my up and down motion, showing my uneven sides, more than walking at normal speed, or walking without weights. I noticed the tightness in my lower back, and a lot of shifting of various muscles during each step in order to compensate for the difference in my right and left sides. I couldn’t make it smoother, no matter what I did. Then, i did the above practice, after which I felt much more ease and space in my lower back. When I stood up and tried the Farmers Walk again, it was different, not so jerky, smoother and easier. I will keep up the order of this practice, I think this is the right direction for me. Thank you.
Absolutely Love what you did! I can tell how well you attended to your body during movement practice, and took a step further by using another movement practice and went back to the original exercise and observed a difference! Nicely done!
@@TaroIwamoto thank you. i am just a newbie at this. but i have good instincts and it feels right. Your answer to me. Also helps my motivation, thank you 😊
@@oliveoyal I'm impressed by your instincts! Please embrace your insticts and continue enjoying your movement practice!
I was having back pain, did this and I am better! Wow!
great!
I have lower back problem. I try to aware and understand my body as what Feldenkreis to teach.
When I lay down on floor with my knees bent, I can feel that I have bigger space on my right lumbar area than my left side. What does it mean? Which side of my body is the culprit? Is my right psoas muscle tighter than my left side, or is my left psoas weaker than my right side.? Thank you for the video that teach me to aware of my muscles. Keep posting and stay healthy.
To release my abdominals, l allow my bellybutton to sink back toward my spine as if to touch it, all the way through the tilts forward and back. I do this when walking as well so that I feel taller and more stretched through the entire spine which allows my pelvis to move more freely and naturally. As a horse riding instructor, I am also acutely aware that most people are unaware of the tension they hold in their buttocks and anus, just as they might in this exercise. That, too, is extra effort. This exercise, as well as riding horses or martial arts, is an exercise in isolating specific muscles or muscle groups and getting a feel for how each affects our posture and gaits.
A good lesson! But the ad playing in the middle of the lesson gave me a jolt as I was so relaxed and it really disrupted my Feldenkrais-induced state of mind. Why not put the ads all in the beginning and let the students freely trust this space to feel safe inside their bodies?
Wow..thank you Taro
It works ! Thank you . Everything you show works ! Except the one using two hands with a pole or broomstick to freely move and experiment. I either Need to be flexible to do this or need more guidance
You are welcome! Improvements are made when quality of movement improves regardless of how much and how far you can move your body. Clarity of movement is very important and needs to be focused more when you practice any movement. I would keep movement very slow and small first until movement direction and sensation become super clear. When that happens, movement becomes much more free.
@@TaroIwamoto that makes sense . Thank you for your reply . When I have an ache , you are my GO TO person .
@@brendaowwong2443 my pleasure:)
Thank you soo much. Do you have any exercises for coccyx bone pain?
Interesting video
Your videos were recommended. I twinged my lower back 4 days ago. Saw an osteopath yesterday. Your video was easy to follow and i felt more relaxed afterwards. Is this a daily exercise or only if you have back issues?
For the purpose of retraining your nervous system and movement patterns, I would make it a daily practice so your nervous system starts to integrate this new movement pattern and keeps you from stressing your back.
Fantastic, thank you!!
You're very welcome!
To your question by the end of I video, oh yeah I felt much better than before.
Great!
Thanks for this!
My pleasure!
Thanks!
Thank you for your support!
Thanks brother
Ur videos are highly informative..
Thank you!!
Thank you for this video! When I first did it, the hardest thing about it was that my back hurt when I did it. But it didn't hurt so much that I couldn't handle it. I was able to do the movement. But here's what I find weird. As I followed along with the video and paid attention to my body, it was when I noticed the tension in my *shoulders* of all places that it got easier! Or maybe that's when the pain went away? I don't quite remember now. Does it even make sense for tension in my shoulders to cause back pain? It doesn't seem to make sense.
yes that makes perfect sense to me! I always tell my students that all body parts are connected, body and mind are connected, and they all influence each other. Movements that are repeated over and over become habitual patterns, that include shoulder and back. My chhanel is about unlearning old habitual patterns and learning more efficient patterns and improve functions
@@TaroIwamoto Thank you so much for your reply! It seemed so strange that my shoulder would affect this, and it's helpful to know that it makes sense. I saw another of your videos today and tried that one. The movements are so simple, but you take the proper time to really explain them so that we know how to do them well. I need to pay wayyyyy more attention to your videos!
@@janetbeatrice9505 As you go through my other videos, you will start to become more aware of your body connections and how one part is affecting the others.
@@TaroIwamoto It's true! When I got up this morning, I was very careful about how I bent over, and I'm continuing to be careful all day. The way you explain how to be aware of how your hips and pelvis are moving in several different videos is just amazing. These are things nobody has ever told me and somehow, when I follow your instructions, I can follow what you're saying and am able to be aware of what's happening in those parts of my body and I'm better able to control it too!
@@janetbeatrice9505 wonderful! "How" we use and move our bodies makes a difference, so we do need to bring our attention to "how" we move, and we become aware of our movement patterns and start to retrain movement patterns and nervous system.
When you say roll the pelvis is that the same as tucking the tailbone?
rolling pelvis upward = tailbone lifts, lumbar spine rounds/flexes. rolling pelvis downward = tailbone moves into the floor, lumbar spine arches/extends :)
The Feldenkrais method is exercise. It's neuromuscular training and re-education
nervous system retraining, movement retraining, neuroplasticity :)
Hi I have subscribed but nothing seems to be happening to let me know when new videos appear and also I have not managed to join a masterclass
I am sorry.. Did you click on the bell? You need to turn on the bell button in order to get notifications when new videos are posted.
My head/ chin hadn't move, but I 思う it move or ”will” it in my mind. Is it the way?
if there was nothing interfering with this movement along the spine (meaning no unnecessary muscle effort), the head would respond to movement of pelvis as it is connected the spine (chin moves towards throat/chest when you roll pelvis down; chin moves away from throat/chest when you roll pelvis upward as if you're nodding your head).
Hi Sir, thanks for the wonderful video. How long could we do this movement? Is there a max limit we should not exceed?
i would do this slowly a few minutes a few times a day.
@@TaroIwamoto Great. Thanks a lot 😄
Is this good for scoliosis/swayback
sure:)
Hello Taro! Thank you very much for this exercise. Is it possible or normal that such an exercise brings back old painful bodily memories and their emotional charges? Because that's what happened to me. My walk was lighter afterwards. More lightness in the pelvis too. I hope this will rebalance my pelvis. I will exercise a little every day. Tremendous ! Thanks from France... on August 3, 2022
physical and emotional trauma are often associated as a pattern by the nervous system, so certain movement or body position can trigger certain emotion.
@@TaroIwamoto merci beaucoup !
Thank you Taro for the lesson! I have very strong APT and pain in my lower back - I did the exercises yesterday and it felt very good but unfortunately I woke up with a really bad strain in my neck in the next morning and I am wondering what does it mean? How could that happen and whether I should continue practicing the exercise...
if you know you have strong APT bias, I would do less moving into APT and move more slowly and reduce range of motion both directions. I would focus on controlling pelvic movements using legs and letting go of abs and lower back muscles, and making movements as smooth and possible. It's possible you were moving too fast and too much. Tension in lower back can lessen by simply improving movement quality. Movement quantity (range of motion) is actually irrelevant in this case.
@@TaroIwamoto thank you so much for your response. It’s very kind of you! I will follow your advice!
@@yanablachman1901 my pleasure
Hi! Is it safe to do while I have radiculitis?
Is it normal that I kinda don’t wanna stop doing this? Because I’ve just kept going for a few minutes afterwards
Any movement that feels good is good for us. Enjoy.
When I move from the flattened to the arched position, I frequently feel a “clunk” to the left of the spine.
I would reduce the size of movement and speed of movement and focus on making your movement as smooth as possible.
Isn't this essentially the "pelvic clock" exercise?
yes it's a partial pelvic clock (12-6) :)
I only move head while rolling pelvis downward 😟
I felt so much taller.
Too much pain.
Too much tension in back, now
Damn it NO TOWL
Hi Cindy, I am sorry you didn't have a pleasant experience with this lesson, which is certainly not my intention.
With any Feldenkrais lesson, I recommend everyone that they move very slowly, they move within their comfortable range, and reduce effort and keep movement small, so they can really pay attention to their own movement, body, and experience, and they can pace themselves. Next time you do any lesson, I suggest you reduce speed, range of motion, effort even more than normal. I always tell my students "LESS IS MORE."
Помогите пожалуйста с управления для скрученого таза. SI.,SACROILICO
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