Lower back pain is probably the most common physical discomfort people suffer all around the world. But very few are aware of the origins of this issue.
My own observation is that the most common reason for lower back pain is pelvic tension.
Of course there might be other reasons such as direct injury or big belly for example. But mostly it is because the pelvis is not able to function the way nature designed it to be: agile, flexible and grounded.
If we can understand why this is happening we will be able to understand how to prevent it and to acquire a long term solution for our life.
It is difficult to be aware if we have tension in our pelvis (unless it is really acute), let alone understanding how to release this tension.
Because of this I have designed an exercise that kind of ‘trick’ our pelvis into relaxation and and aligned posture.
I recommend you do this exercise in the morning, before you start your day as it only takes a couple of minutes.
You need to do this exercise barefoot and wearing comfortable, loose clothes.
Stand up and rotate your pelvic area clockwise and then counterclockwise. Move it forward and backward and side to side. Try to keep this movement limited to the pelvic area, so that your shoulders do not move.
After a few minutes of this, once you feel the area has warmed up a little and is somewhat released, stand still and close your eyes.
Now, pay attention to your feet.
How do they feel? Is it easy to connect to your feet? What is their temperature? Is the feeling nice or not? How is the left different than the right?
Give yourself a little report. No need to change anything.
Now, pay attention to the way your body weight is distributed on your feet. Which one is heavier? Left or right foot? Is it heavier at the front of the foot or the back? At the inside of the foot or the outside (anterior or posterior)?
Again, give yourself a little report. No need to change anything.
Now, try to play with the distribution of weight at your feet by moving your pelvis. Make sure your shoulders remain relatively still and the movement is really coming from the Pelvis.
Move your pelvis forward. Where’s the weight now? (Should be at the front of the foot, by the toes.) Move your bum backwards. What happens now? (Weight should be on your heels.)
Try also side to side. Try to open and close the legs in X and O stances (X stance is when the knees are close together, like when you need to pee, but try holding it. O stance is the opposite, the knees are facing to the sides and while walking the person looks like a duck).
Continue to playfully explore the connection between your pelvis and your feet. Try huge movements and also try tiny movements.
Once you are familiar with the connection between your pelvis and feet, establish an even stance in your feet using pelvic movements, where left and right foot, front and back, inside and outside are all even. There should be a feeling that the feet are now resting on the floor in a firm but relaxed way. You feel more stable as if the body suddenly has unseen roots entering into the earth. Perhaps you notice new energy bubbling in you. Enjoy this feeling.
Your pelvis will relax through this process.
Gently walk around the room being aware of how your pelvis moves and how it is connected to your feet.
As you come back to your normal life activities, the exercise will be forgotten and, perhaps, the old habit will return. That’s okay. You have given the body a taste of energy and connection and it feels good. Your body will seek this feeling. If you keep on doing this for 30 days, a transformation will take place. The body will start to prefer by itself, without your intention, a healthier posture.
And this feels so good!