Shiatsu Self Massage for Lower Back Pain
Aches and pains in your lower back are often the result of either poor posture, poor gait or overuse in sports or on the job.
If you find that your lower back aches after any physical exertion – the first thing to do is to relax your back as follows:
Lie down on your back on a hard surface with your knees bent and the soles of your feet on the floor, with your hands either by your side, or gently placed on your lower abdomen.
Relax your muscles and joints by breathing gently from the lower abdomen – do not use the muscles in your chest, as this may add to the tension already being felt in the back.
After a few minutes of gentle breathing and relaxation the reflex Psoas muscles linking your lower spine to your femur (thigh) will gently extend and your lumbar vertebrae will flatten out.
Deep breathing induces relaxation – so do just this for 3-4 minutes – with your eyes closed and really feel how your back is relaxing and the effect you feel throughout your body.
Then, while you are still lying down, bring your right knee up to your chest, grasp it with both hands and gently draw it in to your chest, while breathing out and keeping your head on the floor. This will help to extend your Psoas muscles, a little more.
Do the same with the left knee and repeat both movements 2-3 times.
The simple exercises above may be enough to help you with an overall generally ‘achy’ back after a day of gardening or long distance driving.
If the Shiatsu Self Massage exercises above fail to help you, you can try the following:
1. While in a standing position, bend over as if to touch your toes and allow your arms to dangle just above your feet. Make lose circles with your arms for about 30 seconds.
While still in this bent over posture, place the backs of your knuckles at the highest point possible on each side of your spine and slowly stand up (flex your knees while you stand up). Firmly press your knuckles – especially the knuckles of your index and middle fingers – into the muscles on each side of the spine. While in this position, slide your knocks slowly and firmly down to the level of your hips. Repeat this entire exercise 5-10 times.
These shiatsu exercises should help relieve your lower back pain. If you’re looking for a long term solution, make an appointment for Shiatsu treatment with Carlos Praniauskas.
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