Dear Awesome Woman,
Got back pain? Who doesn’t. Even if you only have it sporadically, it can stop you in your tracks.
Here’s something that may help. Remember the newsletter called “Just Breathe”? I wrote about putting a few stickers up around your house to remind you to take a pause and do a deep inhale and exhale.
Well, add to that “releasing contractions” and you’ve got some back pain relief!
When you see that sticker, pause and take a deeeeep breath in. Then at the same time that you release the out – breath, consciously release the muscle contraction that you are holding in your lower abdomen and pelvic area. Almost like a reverse kegel.
Throughout the day, we may not notice that our lower abdomen and pelvic area muscles are clenched. This is a “held contraction”. It’s fine to consciously clench these muscles when you are picking up something heavy, but when you’re not, clenching these muscles lead to unnecessary strain on your back muscles. This directly results in back pain.
It is these areas that we hold a lot tension and stress. This is so unconscious that we don’t even realize we’re doing it. But when we do realize and relax those muscles – wow! what a relief.
Try to do this each time you come across that sticker and are pausing to take that deeeep breath in. Doing this a few times throughout the day will lead to greater health for your body, as well as less pain in your back.
So get those stickers up, take that deep breathe and release – not just the breath, but your abdomen/pelvic muscles as well.
I like to do a kind of dramatic movement to get my whole body involved. The sticker on the fridge door stops me in my tracks. Then as I take a deep breath in, I raise my arms up to curl as a heart shape into the crown of my head. As I bring my arms down and release that out- breath, I let go of the tightness in my stomach and pelvic area. What a sight!
But my kids are used to my odd behavior and at fifty +, I’ve earned that right.
Enjoy and release!