Awareness and Exercise in Back Pain

This exercise is typical of a Feldenkrais exercise and can be quite effective in back pain.

First, sit on your back and breathe a few deep breaths. You realize how your spine lies on the floor. Do you have all your vertebrae touching or are there gaps between your back and the ground? Does one side of your back touch the other side differently? Does one side feel heavier than the other?

Break both of your knees and put your feet flat on the floor. Gently leave your knees to one side and realize how low they are. Then bring your knees back up and down again on the same side. This time make sure there is a difference. Do this 25 times and then relax and stretch your legs. How is your back touching now? Is your breathing different than before?

Break your knees, put your feet flat on the ground. Leave your knees to the other side and see how much they have reached. Is there a difference on the other side of this side? Show your knees and rest. Now imagine that you are doing this movement in the most relaxed and fluid way. Do it 10 times in your mind, then really lower your knees to that side. Is the movement easier or more complete than before? Do this 20 more times and notice how your head moves. When your knees are down, your chin is moving towards your chest, or is it getting away from your chest? How does this act affect your breathing?



Now stretch your legs and relax and rest. Notice how your back lies on the floor. How do you feel in your breathing, in your tiredness and in your own hands? Get up and walk slowly. Realize how your body moves and feels. Most people realize that there are important differences in their movement and posture after this exercise. Some people even see the first time in their lives that their backs are all around when they are stretched. Some patients with chronic back pain have witnessed the complete absence of the problem after this simple five-minute exercise.