These practices are for mostly achy back.  They can be used for more acute radiating pain but only if you are extra gentle, and practiced only if there is no increase in pain.  In cases of significant pain, these practices should be done only by engaging with the movements but not quite doing them.  That is, setting up for the stabilization but not adding any strain.  And of course, get consults, and have your pain well evaluated. 
Checking into the hip section is also beneficial.
Easy Lift a Knee:
  • Lay comfortably on a carpeted floor, or a yoga mat
  • Let your body be supported by the ground
  • Have your knees bent to reduce arch in the low-back
  • Engage your core and be a good anchor, then easy lift, or start to lift a knee.  Then try the other knee.  Relax.
  • After you do this a bit, you may want to hug your knees to your chest to lengthen out the low back again.
  • Play with the process of stabilization at the initiation of the movement, rather than heaving the leg up.
  • Relax in between movements, this relieves the back muscles
The Pelvic Bowl or the Pelvic Clock:
  • The idea is to move the pelvis and lower rib cage in various directions
  • By visualizing a bowl of water on your belly, you can understand better how to move.  You want to slosh the water around the bowl.
  • You can also start with a clock image sitting on your belly and tilting the clock along the noon to 6 axis, and then try between 3 and 9 o'clock axis
  • Then you can try circles in each direction, around the clock
  • Feel for where it is harder to move, and let yourself explore and gently open into those places.
  • All this helps the back to learn stabilization
Bicycle Legs:
  • These can be challenging.  Less is more.  We are not looking for speed or effort here.  The idea is to add weight to further engage core stabilization.
  • The low back needs to be able to stay well anchored to the floor, that is not arching under the strain
  • You can play with leg position for different weights and leg angles to engage core stabilization from
  • Remember the resting and relaxing, so that the core muscles are not gripping.  They are "waking up" and "activating".  No strain.
Mini Low Back/Sacrum Bridges:
  • Basically you are starting out on your back - a nice long back with your knees bent
  • Start by only lifting your hips a little; to see if you can get tiny articulations in your low back - curing and uncurling
  • You can put your feet on a ball, or cushion, or foam roller, for more stabilization fun.   And, starting on the flat floor is usually best
QiGong Heel Landing:
  • Simply stand on tippy-toes, balance
  • Then let your body land back down on your heels
  • You will feel yourself re-orienting to your alignment.  Notice this and let that inform you
Sitting on a Heavy Ball:
  • A stiff heavy ball works better as you can sit onto it with more pressure
  • Move about, into areas that are thicker and less flexible
  • Lean forward onto your arms if this is too hard on your knees, or the pressure is too much

736 Kimbark Street   

Longmont CO 80501