Five Best Feldenkrais Moves for Back Pain Relief

With well over 1,000 different movement sequences, for every part of you from your eyeballs to your toes, the Feldenkrais Method is the best way I know of to really get to know your body.  Not “get to know your body” in some abstract, woo-woo, anaesthetizing way, but to get to know  “it” — YOU — as someONE real, alive, moving — animated.  Your body, in action.  Real action, that is useful to you in your life.  That’s what the Feldenkrais Method is for. If you like to do yoga, pilates, running, dance, workouts, competitive sports, performing arts or just LIVING — the Feldenkrais Method can help you to feel your way toward doing it better.

One of the things we think we know best is our pain.  The American Chiropractic Association reports that 31 million Americans experience low-back pain at any given time. (article link) And yet, our sensation of pain dulls all of our other sensations.  We go on “auto-pilot,” go-go-go, trying to ignore or conquer ourselves — and then wonder why we feel worse instead of better.

Here’s an interesting idea — what if your current discomfort is something that you are experiencing right now, rather than something that you “have?” Ever notice that when you try to “get rid of something,”  it just sticks to you like velcro?  The Feldenkrais Method uses your own ability to learn and pay attention to yourself as you do slow subtle movements.  You always have the power to change the quality of your experience.

If you have low-back pain, try these gentle movements from the Feldenkrais Method.

Each one takes less than five minutes — but the “catch” is — you have to pay attention. Do one, or two, and save the rest for later.  Guidelines: resist the urge to “exercise,” at least for this moment.  Go gently and easily, don’t push into or through a painful range.   The Method uses these gentle movements as a way to improve the communication and connection between your brain and your body.  The best way to get your brain to stop sending a repetitive “pain message” is to help it learn what a “comfort message” FEELS like.  You can’t do that if you keep pushing yourself into pain.  SO here’s my list.

  1. Tilting legs.  Lie on your back, with your knees bent and soles of your feet in contact with the floor.   Gently let your knees tilt a little bit to the left, and then smoothly move to tilt them to the right.  Do this movement many times.  Don’t go as far as you can — consciously AVOID a stretching sensation for right now.  Just a few inches to either side is plenty.  Make each repetition a little bit different — smoother, softer, easier, more comfortable.  Try slowing down your breathing so that you are inhaling when you tilt your knees, and exhaling when you bring them back to the middle.  Smooth, continuous movement is your intention.  Feel yourself gently rolling over the back of your pelvis.  Is it possible to pay attention to the parts of yourself that contact the floor as you roll?  What parts of your back do not contact the floor?  Could they?  Go easily, and rest (STOP MOVING) after every few movements, whether you are tired or not.  VARIATION 1:  try the movement a few times with your knees very close together.  Try the movements with your knees comfortably apart.  Which movement feels more comfortable? VARIATION 2: Cross your right knee over the left.  Re-position your foot on the floor if you need to so that you can be comfortable.  Begin to tilt your knees slowly and easily to the right.  Don’t go as far as you can.  Pay attention to the way your left side peels up off of the floor, and then sticks back down.  Make it feel good.  Rest.  Slowly stand up, walk around a little.  How do you feel?  Same or different?  (Total time expenditure:  5 minutes or LESS.)
  2. Pelvic tilt. This movement has been appropriated by other modalities as an “exercise” to strengthen or stretch something.  In the Feldenkrais Method, our intention is different:  simply to have you feel yourself as you do the movement. That. Is. All.  You’ll find that is a lot!  Lie on your back, with knees bent and soles of your feet in contact with the floor.  Notice how closely your low back comes toward the floor.  Can you flatten your low back into the floor a little bit?  You’ll find that you actually roll on the back of your pelvis, along the bone called the sacrum — your back will come closer to the floor, or even press into it slightly — notice how your pelvis has rolled.  Then, roll downward along your sacrum until you feel “neutral” again — your starting point.  You can explore rolling your pelvis a bit farther in this direction, so that your low back lifts up off of the floor a little bit.  Only do this if it is comfortable.  Don’t stretch or go to extremes.  You are simply reminding your spine that it can change shape.  The muscles will get the message and relax for you — no pounding, stretching, strengthening, or heroic intervention required!  Slowly and easily stand up, walk around a bit.  How do you feel?   Same or different? (Total time expenditure:  5 minutes or LESS.)
  3. Spine like a chain. This is kind of a continuation of #2.  As you roll your pelvis so that your low back begins to flatten into the floor, keep going a little farther in that direction.  You’ll feel your tailbone peek out into the room a little bit.  Roll back down, take an easy breath, and then rolll again, but a bit farther this time.  Perhaps you can feel your sacrum is now angled relative to the floor, with the tailbone end clearly off of the floor!  Roll back down, slowly and easily.  Next roll — see how you might BEGIN to allow your pelvis to get lighter and begin to leave the floor.  Your feet will feel heavier as they press into the floor to take the weight of your pelvis, and you will come to rest on a different vertebra each time you roll up.  Roll back down, and continue with the idea that you simply lift one more vertebra each time.  Don’t worry about doing this perfectly.  Feel which vertebrae like to travel in groups.  Feel where the movement is easy and distinct.  Do not force anything to be anything other than the way you find it. Be gentle and curious with yourself.  Only continue as long as this is interesting AND comfortable, then rest.  Stand up, notice how you feel.  Same or different?  (Total time expenditure:  5 minutes or LESS.)
  4. On all fours.  Get on your hands and  knees.  See if you can have your arms at a right angle to the floor and at a right angle to your torso.  Protect your hands by resting on fists if you need to.   See if your knees, likewise, can be directly below your hip joints, so that the angle of your thigh to your torso is as close to a right angle as you can get it and be comfortable.  Let your belly loosen and hang down toward the floor.  Did that change the shape of your back? Could it?  Then, gently pull your belly in.  Does your back round, like a cat’s, toward the ceiling?  Could it?  Let this be easy, and keep the movement small enough and gentle enough that you feel entirely comfortable the whole time.  Just do a few movements, then rest, lying on your back once again.  Walk around a bit.  How do you feel?  Same or different?  (Total time expenditure:  5 minutes or LESS.)
  5. Gekko.  Lie on your front.  (If you are not comfortable when you lie on your front, don’t do this movement.) Turn your face to the right.  (If it’s more comfortable, turn your head the other way.  Just adjust these instructions accordingly.) Rest your arms on the floor on either side of your head. Let your legs be long and extended, comfortably apart, with feet resting so that you can feel your toenails on the floor.  Gently begin to turn your heels to the left, and then to the right, slowly rolling across the tops of your feet.  Can you feel that your legs are rolling along their entire length as you do this?  Just be easy, no speed or strength, no struggle.  Notice that letting your heels turn from side to side also rolls your pelvis a bit, as you roll across your tummy from one hip-bone to the other.  Then, keep rolling across your tummy to roll your pelvis, and see how your heels can follow.  When your heels are pointing to the left and your right leg has rolled onto its inner edge, see how you can easily draw up your knee toward your abdomen.  Then, easily let it straighten again.  Do this several times, rest.  See how this is on your other side. Be sure to turn your head so that you face in the opposite direction. Feel how your pelvis rolls across your tummy, and when you can easily drag the knee on that side toward your middle. Go very easily, and stop at the first sign of discomfort.  You can either stop completely, or do a smaller or slower movement next time. Roll onto your back and notice how you contact the floor now.  Stand up easily, walk around a bit.  How do you feel?  Same or different?  (Total time expenditure:  5 minutes or LESS.)

The effects are subtle.  Be curious, and notice what you notice.  If you were my client, coming to me with low back pain, I would start with these movements.  I believe they will start you on a path out of pain.

Have you done Feldenkrais movements for low-back pain?  What would you add to my list?

Special thanks to Geoff Smith for demonstrating these movements.
You can view the podcast version on
YouTube here.

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15 responses to “Five Best Feldenkrais Moves for Back Pain Relief

  1. Well done, I love it. simple and efective.
    keep on with the goodies
    thanks.

  2. Thanks for sharing. Basic, easily accessible moves are often potent yet overlooked.

  3. Thanks! It’s late tonight so can’t wait to try them all tomorrow!

  4. Actually i’m mostly posting for the free lesson. Back before there were so many free lessons this site has the best deals, and many of the lessons are still the best. I like this series because it is good to go back to basic movements that you first learned when you started Feldenkrais. For those with sleep disorders you might want to try Micheal Krugman’s sounder sleep. It is Feldenkrais for sleep. For ailments stick with this site and if you are lucky enough to do these lessons live take full advantage as their is not a Feldenkrais practitioner around for mile upon miles where I live. With all the free lessons out their I’ll still buy a lesson here because they are usually high quality.

    • Thanks, Andy — glad you enjoy the lessons. Do you have the full audio for lesson 1 in this post? The full version is called “Classic Flexors & Extensors.” That’s the lesson I am sending out — but if you have it, I’ll send you the full version of #5 — “Pre-Crawling.” Let me know which one you’d prefer.
      I LOVE Michael’s SounderSleep Method — very effective, gentle, natural. Thanks for the reminder and recommendation!

  5. Please send # 5 Pre-Crawling. Love Extenders, but I do have your version and another version by Anat Baniel although she doesn’t call it that. By the way your version is better than hers as I like the walking awareness it starts with. I am also curious if pre crawling is anything like what i learned in a class called Voice for the Actor where we did something called the Feldenkrais Crawl. Feldenkrais and voice go together more than you would think if your thinking why am I doing Feldenkrais for voice, but its not doing voices or impressions as that would be characterization. It is about projection, and when you get into especially the breathing exercises (which I can’t find anyplace) it is all about voice. Plus when your warmed up with Feldenkrais moves, your voice just floats out of you with sheer power. Anyway, please send pre crawling

  6. I really liked the last one the Gecco although I did not save any money on my car insurance.

  7. Ok, bad joke, but seriously on both the gecco and pre crawling when my knee slides up, before i put it down i like to slide it in and out a few times and I always slide it out than down like in a circle. I just think those inbetween movements are nice

    • It is fascinating how so many tiny details emerge. It is interesting and fun in this lesson to observe the spiraling movement of the leg as it returns to the neutral position. Really lovely — and feels great all thought your whole self.

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