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Back pain can be miserable. Most of us experience it at some stage, because of injury, a bad mattress or just bad luck. This routine will help release and realign the back, helping you to feel better. It is especially good for sciatica, (shooting pains along the back of the leg). Don’t do anything that feels painful or unstable, and keep attention on your breath as you go. We’d love to hear from you about how you get on.
Lie on your back with your knees to the sky. Be aware of your spine and each part of your back in contact with the surface. If your back is particularly bad this may be all you are able to do. That is fine. Stay for 10 deep, slow breaths.
Hug one knee in tight to your chest. Hold for 5 slow breaths. Repeat on the other side.
You can make this twist less intense by just having the legs held together, not crossed. 5 breaths each side.
Rest your ankle on the other knee and bring the knee towards the chest using your hands. Hold for 5 deep breaths, building up to 10, and staying with the tight feeling in the side of the buttock.
This is one for when your back is feeling pretty much okay – if you’re not sure, skip it! tuck one foot in front of you, with your knee out to the side. Breathe into the stretch for 5 slow breaths.
Hold for 5 deep breaths.
Stay like this for 10 deep, slow breaths. You can put a pillow or your fists under your forehead if it doesn’t reach the floor.
Sit like this, relaxed and upright, and keep your attention on your breathing. Try to make the out-breath longer than the in-breath. If it takes you five counts to breathe in, try to breathe out for eight. Do this for a couple of minutes then let go of control and just breathe. Sit like this, focusing on your breath, concentrating on the feeling of it, for five minutes or longer if you like.
If you are in pain, and can do nothing else, try to sit like this and concentrate on your breath. It’s amazing how much better you can make yourself feel, with your own breath, and a little patience and time!
Back pain can be miserable. Most of us experience it at some stage, because of injury, a bad mattress or just bad luck. This routine will help release and realign the back, helping you to feel better. It is especially good for sciatica, (shooting pains along the back of the leg). Don’t do anything that feels painful or unstable, and keep attention on your breath as you go. We’d love to hear from you about how you get on.
Lie on your back with your knees to the sky. Be aware of your spine and each part of your back in contact with the surface. If your back is particularly bad this may be all you are able to do. That is fine. Stay for 10 deep, slow breaths.
Hug one knee in tight to your chest. Hold for 5 slow breaths. Repeat on the other side.
You can make this twist less intense by just having the legs held together, not crossed. 5 breaths each side.
Rest your ankle on the other knee and bring the knee towards the chest using your hands. Hold for 5 deep breaths, building up to 10, and staying with the tight feeling in the side of the buttock.
This is one for when your back is feeling pretty much okay – if you’re not sure, skip it! tuck one foot in front of you, with your knee out to the side. Breathe into the stretch for 5 slow breaths.
Hold for 5 deep breaths.
Stay like this for 10 deep, slow breaths. You can put a pillow or your fists under your forehead if it doesn’t reach the floor.
Sit like this, relaxed and upright, and keep your attention on your breathing. Try to make the out-breath longer than the in-breath. If it takes you five counts to breathe in, try to breathe out for eight. Do this for a couple of minutes then let go of control and just breathe. Sit like this, focusing on your breath, concentrating on the feeling of it, for five minutes or longer if you like.
If you are in pain, and can do nothing else, try to sit like this and concentrate on your breath. It’s amazing how much better you can make yourself feel, with your own breath, and a little patience and time!
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Help us get About Time off the ground. All donations are tax deductible and will be vital in providing an essential resource for people in prison and their loved ones.
Help us get About Time off the ground. All donations are tax deductible and will be vital in providing an essential resource for people in prison and their loved ones.
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