Sebastian Brosche · 9 min · 1,125 words
Previously titled: Video 5 - Back Pain Program
Hi guys and welcome back to the last session of the back pain week. Hopefully you have both mobilized and stretch your spine a lot but I'm going to give you three more things that you can do. The first one, sit down with crossed legs and place your hands on your knees and it's like your hips are a bowl and your spine is a big sleeve. So you're trying to sleeve your way around in the bowl, you're moving your chest around in big circles and trying to get that point where the spine turns into a hip, get that one moving.
So you can go super small and super slow and work yourself up to more mobility and a bit quicker motions after maybe three, four hours of doing this. This is the one pose I cannot go one day without doing. If I could just do one thing for the rest of my life, this would be it because every night my side, my waist and my lower back is stiff as a nut and I need half an hour of doing stuff like this to release. You can switch directions whenever you want.
So the reason you're pushing your hands into your knees is so that you don't have to engage your back when you're moving forward. So when I move forward I use my triceps and I do a push up. So it's like I'm falling forward and using my spine but my spine is like, okay, I don't have to work that hard which is really nice. Thank you, I'm going to relax.
If you don't feel any pain, add on your neck as well. Lead with your head or let your head kind of lag behind. So don't watch me and compare because I have no back pain whatsoever at this point. And if you do, you should not try to monkey see, monkey do.
You should just close your eyes and do what you can for as long as you can manage. Be happy, smile and breathe. It could be so much worse. So wherever you are, be grateful and enjoy exactly where you are.
If you hate your back pain and you just want it to go away, that's the worst mindset you can have. You're creating tension and more friction and creating more pain. A radical solution is always paradoxical, it's always contradictory. It sounds and it seems like it's the complete opposite of what you want but it's not.
In order to believe that you need to trust. So I'm saying the more you hate your pain, the more it's going to stay. If you don't trust me, then what the hell are you doing here? Switch crossings of the legs, same thing.
If you feel like placing your fingertips on the ground and go deeper, do that. If you feel like it's enough to be up here and not lean forward, just doing circles with your sternum, move your chest around up here, fine. But just like when you're trying to, you can keep going, but just as when you try to move the ankles in perfect circles, can you see this is not at all a perfect circle? It's like really wacky and weird and jaggedy.
It's the same thing here when you have back pain, you're always skipping one part of your spine. So when you go slow, you can kind of get aware of what part of your spine is dark and you're trying to shine some light on that part of your spine. So when you go slow and you switch directions, you might find that, aha, there it is. Take a breath there and then move on.
And just try to get into that one, pass through and move on. All right, enough of this. Table top, do a cat and cowl. Now knees together, right leg out behind you.
Don't drop like a cow. Keep your core engaged and roll the knee to your triceps and try to squeeze the knee as high as you can. Stretch the leg out without cowling. Keep planking.
Inhale, exhale knee to elbow, squeeze the knee up. Inhale, stretch out without cowling. How long is this? Knee to elbow, exhale knee up to the armpit.
That was four. Inhale, exhale forward. Inhale don't cowl. Exhale forward.
That was six. Inhale stretch. Exhale forward. Seven.
And three more. Inhale, exhale eight. Inhale stretch. Exhale nine.
Inhale stretch and exhale ten. Move your knee up to your chest, up to your chest, up to your chest, up to your chest and release. Cat and cowl. Release your tired turtle.
And then let's do another one. Knees together, stretch your left leg out far without dropping your core. Inhale, exhale knee to elbow, knee to armpit. Inhale stretch.
Exhale knee to elbow, knee to armpit. Inhale stretch. Exhale forward and up. Six more, inhale.
Don't cowl, exhale. Halfway through, inhale. Exhale. Inhale.
Exhale. Two more, inhale. Two more, inhale. Exhale.
Inhale, don't cowl. Exhale, keep your knee to your chest, knee to chest, knee to chest, knee to chest, knee to chest, knee to chest. And sit down. So that was five days, three poses a day, fifteen poses to help you rebuild the relationship with your back again.
So do all of this for as long as it takes. If you go to physiotherapists, chances are they're going to give you very similar exercises. It's just that I find physio extremely boring. So this is more interesting for me when you do it yoga style and you focus and you're present and you're breathing and you're doing stuff that kind of goes together.
That's why I love this practice and that's why I don't teach physiotherapy. But there are great people out there to help you. So if this didn't help, please go see someone else because nobody can have the copyright on something and do things the best for everyone. But I know if you have a similar situation that I had, this is going to help for sure.
Thank you guys for watching and good luck with your lower back pain. Your back pain. I only had lower back pain. That's why I said good luck with your lower back pain.
It's going to go away if you release your tension and you keep practicing and you're smiling and being happy, then I promise it's going to go away. Let me know how you guys are doing. Okay, just click the little button there and send me a text message. I'm so happy to hear how you progress.
Okay, thank you guys and see you in the next program. Us.
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