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Moving Without Hurting

A Feldenkrais® Lesson to Improve Your Back

By Sandra Bradshaw, GCFP

Have you even noticed that the time when back pain strikes, is usually when you are attempting to sit, lie down or turn over in bed.  Turning over in bed can be one of the most challenging activities for those suffering from a sore back, because, in an attempt to stay in the warm little nest that we have created for ourselves, we tend to twist rather than rotate our spine.  Practicing the following Feldenkrais Awareness Through Movement® Lesson when you are awake will help you to learn a new strategy for rolling over more easily when you are asleep. 

Lie on your back on a firm supported surface to practice the following sequence.  Do each numbered sequence 3 or 4 times.  Pause between each repetition and always move with gentleness, mindfulness and awareness.  When you have done the entire lesson, repeat the sequence on the other side.  The instructions have been given to the right but if it is easier for you to turn to the left, do that first and simply reverse the instructions.

  1. Lying on your back, begin by simply feeling the contact of your body against the surface of the bed or floor.  Then, keeping your gaze soft, turn your head to the right and back to center.  Do this gently and lazily as you might if you were just waking up in the morning. 
  2. Notice as you turn your head several times that your right shoulder will sink down to the bed or floor and the left shoulder will rise up a little bit.  Allow your head and shoulder to move together several times.
  3. Now slide the left arm over top of yourself to the right side as you turn your head to the right.  This may seem to be an obvious move but you would be surprised how many people that I have worked with keep their arm pinned to the floor as they try to turn their body.  Notice that the arm begins to assist the movement of the head, neck, shoulder and ribs in their journey to the right side.
  4. As your arm slides over your body, it becomes quite easy for the knees to begin bending to the right side and this will also encourage the pelvis to begin tipping to that side as well.  Do not bend the knees all the way the first time, let them slowly get used to the idea of bending and of your pelvis tipping.  Go gently so that your awareness of the movements increases with each initiation.  Time the movement so that your knees begin to bend as your arm slides over to the side and your head begins to turn.  In a very relaxed manner, continue to take your body to the side and back so that you begin to get a sense in your body of the ease and spontaneity of the movement.
  5. When you get to your side, reverse the order of the instructions so that you can return to your back.  Do this gently and mindfully as well so that your body can get used to the sequence.  After several repetitions, rest on your back.

Written by Sandra Bradshaw

Guild Certified Feldenkrais Practitioner, 1375 Orchard Dr. Kelowna, BC  V1Y 3V1 (250) 862-8489

Boost your capacity to move effortlessly! www.sandrabradshaw.com

Sandra offers Feldenkrais® sessions and Workshops to help you regain your freedom of movement
and improve the quality of your life. Learn to move easily and change your limiting movement patterns.

 

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This information and research which is intended to be reliable, but its accuracy cannot be guaranteed. All material in this article is provided for information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this newsletter/website. Readers should consult their doctor and other qualified health professionals on any matter relating to their health and well-being. The information and opinions provided in this newsletter/website are believed to be accurate and sound, based on the best judgment available to the authors. Readers who fail to consult with appropriate health authorities assume the risk of any injuries. The publisher is not responsible for any errors or omissions.
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