Oh my poor aching back……………….!
One of the problems that can crop up so easily at this time of year is lower back stiffness and pain. Of course there are many causes for this but one of the main reasons, according to TCM, is weak kidney qi. Have you ever noticed how much stiffer your movements become with the onset of cold weather, especially first thing on a morning? Do you feel how winter can get to your bones, to make you feel “chilled to the bone”? In oriental medicine the kidneys are the organs specifically responsible for the skeletal system, and, because of their location in the body, the lower back area is particularly vulnerable in the winter weather. When your grandmother and The Old Farmer’s Almanac told you to “wear an undershirt and tuck it in”, it was for a good reason. Keep those kidneys warm! Another way to help strengthen the kidneys and waist is the following Qigong exercise. Qigong translates as “working with energy”, so any exercise that involves invigorating and balancing the flow of qi can be considered a form of Qigong. “Toe touching to strengthen the kidneys and waist” is one of a group of gentle stretching Qigong exercises called The Eight Brocades, or Ba Duan Jin, which date back to the eighth-century in Daoist China.
Do the following movements fluidly, but not brusquely. Not too fast, not too slow. Repeat up to 9 times. Breathe in and out through the nose only.
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Stand in a natural position, knees unlocked, feet shoulder width apart.
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On an exhale, slowly bend toward your toes, allowing each vertebra to participate in the bend. Do the movement slowly enough so that you can relax and release areas in your spine that seem to be stiff. Bend your knees comfortably so that you can hold on to your toes, bringing your upper body closer to your legs. You may squat if you wish. Only reach as far as you can without straining. Do not attempt this if you have a spinal injury or condition for which bending is inadvisable. Remember your body is your baby; do not cause any pain.
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Once your body has bent as far as is comfortable, spend a few moments breathing naturally. Notice how the front of the body is compressed, the back of the body open. Let yourself breathe with the kidneys. Feel the lower back expanding and releasing as you breathe in and out.
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After your next exhalation, slowly return to a standing position, coming up one vertebra at a time, breathing in as you do so. Stand up slowly, with awareness, relaxed. Continue to breathe in, and with arms loosely by your side, bend gently backwards, looking up at the ceiling/sky. The lungs easily expand and contract with your breath. Then, without holding the breath, breathe in gently and return to a straight posture to continue bending forward to start again from step 2.
The above exercise may seem like ordinary toe touching but is really quite different. It uses an external movement to strengthen inner health. And that’s what it’s all about: healing from within.
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