How to Reduce Back Pain in Just 3 Easy Steps…

If you’ve ever wanted to relieve that pain in your back, then you’re reading the right blog.

You’re about to discover my easy 3-step method for reducing back pain and finding relaxation.

And the good news is that this method works even if you’ve never tried yoga before.

Read on…

Step 1: Get comfy in lounge wear or PJ’s and find a suitable space in your home where you won’t be disturbed.

Many people who are new to yoga don’t even realize that they need to do this step before they can connect with their body. And that’s why a lot of people who try to reduce back pain end up failing – they’re simply missing this crucial step.

So, the first thing you need to do is come to stand with feet hip width apart and arms either side of your hips.

You’ll find that this part of the process goes much more smoothly if you apply these tips and tricks:

  • Breath in through the nose and out through the nose (in your mind chant “I am breathing in”, “I am breathing out”).

  • Focus on your feet and visualise them inside a small box. Now imagine you are pressing all four corners of the box into the ground beneath you. Close the eyes and notice how this feels.

  • Draw your shoulders back and away from your ears.

  • Tilt your pelvis forward slightly tucking your butt in.

  • Draw your belly button in towards the back of your spine.

  • Tilt your head slightly, chin down, so that you bring length to your neck.

Once you’ve found your stillness you can move on to the next step…BUT please don’t forget to breathe!

Step 2: We’re going to lift our arms up and bend forward towards the ground.

When I first started standing forward folds, I made a lot of mistakes. And now that I’ve helped others do it, I see a lot of people tend to make the same mistakes. So let me share with you the top 6 mistakes and how to avoid them:

  • Don’t forget to breathe! You cannot move your body or manage pain without breathing mindfully

  • Bend your knees slightly – they don’t need to be locked

  • When you draw the arms up (on an inhale) focus on keeping shoulders down away from ears and, back so your chest opens slightly

  • If you can’t look up towards your hands just glance forward until you’ve practised sufficient to open your shoulders

  • As you come towards your forward bend stick your butt out.

  • It doesn’t matter if your hands don’t reach the floor – you are looking to hinge from the waist

Step 3: Allow the head to be heavy

At this step you’re likely to notice tension leaving your back. So, what you need to do is let go. Allow the weight of your head to stretch the muscles in your back. Don’t forget to breathe!

I still remember the first time I was doing this step and trying to get my palms to the floor. I used to have a sneaky look at other yogis in the class and try to copy them. The only way to get my hands to the floor was to bend my knees A LOT. This is okay if you are focusing more on your shoulders. BUT as we are focusing on our back, I urge you to keep your legs active and just take your palms to your shins or ankles.

And there you have it – a simple 3-step method for easing back pain. Now that you know how to stand tall and fold forward, there’s just one thing left for you to do: take action.

So, get to it, and soon you too will find the tension leave, your back pain will ease and in time your hands will reach the mat!

Friday 6 May 2022, National Nurses Day #NursesDay

If you're a nurse struggling with back pain try this exercise every day before and after your shift!


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Namaste my friend, Suzanne

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