Try these three simple meridian exercises to ease low back pain, improve energy flow, and promote overall relaxation and well-being.
Most of us have experienced an aching lower back at some point in our lives, especially if we’re older. Whether it’s a twinge of soreness after exercise or lifting something, or a chronic condition that’s potentially debilitating, 85 percent of people in the United States have felt low back pain. It’s the most prevalent musculoskeletal condition in the world. Low back pain doesn’t discriminate.
Experts recommend exercise as an important, natural approach to prevent and alleviate low back pain, including getting up and stretching as well as regular, low-impact aerobic activities. Gentle meridian exercises can also be helpful. These mindful movements coordinated with the breath:
- release tension in the muscles, fascia, and joints
- open the body’s energy channels
- improve blood circulation
- generate Water Up, Fire Down energy flow.
All of these benefits are not only helpful for low back pain but also for our overall health.
Three common meridian exercises that target the pelvis and lower back can be performed lying down—even while we’re actively in pain. They ease tension and allow the body to release pain related to it. They also relax the mind, calming our experience of the pain we feel.
Try these repetitive, rhythmic exercises for yourself, being mindful to perform only those that can be executed comfortably. While they are gentle, if you have a serious condition, please consult your healthcare professional before attempting them.
1. Lying Hip Bounce
- Lie on your back with your knees bent and your feet flat on the floor.
- Place your hands palms down on the floor, slightly away from your sides.
- Raise your hips and waist; then return them to the floor. Bounce your hips up and down for about 5 minutes.
- Relax your waist and lower body while bouncing. Extend the time as you continue to practice this exercise.
2. Intestine Exercise
- While intestine exercise can be performed in a variety of sitting, standing, and lying down positions, in this case, lie down on your back with your legs straight or with your knees in the air and feet on the floor, whichever is more comfortable for you. Place your hands on your abdomen with your thumbs pointing toward the navel and the tips of your two index fingers touching so that your hands form a triangle. You can also do the exercise lying down with your feet on the ground, knees in the air, and hips raised all the way up to form a line from your knees to your shoulders.
- Inhale as you push the abdomen out until you feel pressure.
- Slowly and deeply pull the abdomen back in an effort to touch the spine while you exhale. For maximum effect, hold each inhalation and exhalation for two to three seconds.
- Repeat this movement 100 times in a rhythmic movement. As you become more proficient, you can gradually increase the number of repetitions, up to 300 or more. If you also tighten your rectal muscles during this exercise, you will be able to gather energy and to feel warmth much more quickly. If you experience pain in the intestines during the exercise, stop and gently rub the abdomen in a circular motion, massaging the intestines with your palms.
3. Side to Side Knees Twist
- Lie on your back. Place both arms out to the side at shoulder level, with palms facing down.
- Inhale, bend your knees, and put your feet on the ground, hip-width apart.
- Keeping your feet on the ground, turn your head to the left while lowering your knees to the right.
- Exhale. Turn your head to the right while raising your knees and then lowering them to the left.
- Then, repeat the motion to the other side.
- Repeat going from side to side three times.
By performing meridian exercises regularly, we can keep our muscles and joints loose and limber enough to protect and ease our lower back. As the muscles loosen, rich, oxygenated blood will flow through them better, nourishing them. The energy circulation that also results helps prevent our perception of pain or stiffness from escalating. Try adding these exercises to your daily routine and see how they can support your lower back.
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