Qigong for Chronic Lower Back Pain
Lower back pain is a symptom that can have a multitude of causes. Any, gentle, exercise where the muscles are being relaxed and toned and the vertebrae are being manipulated tend to be good for alleviating back pain. Using simple exercises, Qigong for chronic lower back pain, can speed up recovery and continued practice maintains mobility flexibility and strength.
For example, one Qigong exercise that can be done (both standing and seated) is from the set known as the Shibashi. It is easy to learn and you only need to do 6 to 8 repetitions on a daily basis to gain the benefits. It is not an instant cure, it will take time and that time is dependent on the current pain levels and mobility.
This is the seated variation of “Rowing the Boat”.
Sitting, upright, on a firm chair (dining chair, etc) with the visualisation that your head is suspended by a single thread, from the crown. The arms hang, loosely, at the sides and the feet are placed flat on the floor. The speed of the movement is guided by your speed of breathing…………. try to relax and take your time.
On inhalation, bring both hands above the head (as though surrendering) and gently curl the fingers as though you were holding the oars of a boat.
As you exhale, bend the body forward at the waist, letting the chest drop onto the thighs, circling the arms forward and down. As the arms swing to their lowest point, let the head hang down (this will increase the gentle stretch on the lower back). Finally swing the arms to the rear.
On inhalation, continue swinging the arms back, to your comfortable limit, and slowly straighten up (uncurling from the lower back, keeping the chin gently tucked in until the body is upright), and raise the arms above the head, opening the hands and turning the palms forward.
Remember to uncurl from the lower back, keeping the head hanging forward with the chin tucked in. Repeat six to eight times.
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