"Fix" Back Pain: Improve back rotation | Feldenkrais Style

In this video I am teaching a short Feldenkrais movement lesson that will help improve coordination between lower back and pelvis/hips. Improving this coordination and awareness can improve lower back functions significantly and can reduce lower back pain.
Suggested book(s):
- Awareness Through Movement: amzn.to/3jrRZ70
*Disclosure: Above are my amazon affiliate link(s). When you purchase using the links above, I will receive a small commission from Amazon.
My name is Taro Iwamoto. I am a Feldenkrais practitioner and movement expert. On my KZbin channel I share videos of Feldenkrais based mindful movement, tips and strategies to improve your functions and life so you can move through the world physically and emotionally with a sense of ease, comfort, and freedom!
Movement is vital to your health. Improving your movement therefore means improving your health and life. 3 key things are: 1) Daily movement practice to improve movement quality (MOVE WELL) 2) Incorporate good movement into daily activities (MOVE WELL AND MORE) 3) Awareness and mindfulness of your movement and lifestyle (MINDFUL MOVEMENT)
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#FeldenkraisMethod #BackPain #Balance

[@shaynaformity1384]

For 30 years, I've had a kind of tension around my pelvis/back that would sometimes get quite uncomfortable. When it flared up, I could get temporary relief by lying on my back with legs on a chair for 20 minutes, but the tension would come back once I started moving around again. This exercise was a godsend! Finally, an exercise that addresses the true cause of the pain, which was a problematic movement pattern. When I did this lesson yesterday, I got Immediate relief, and the pain didn't come back. I'm going to practice this daily for a while to make sure the functional pattern gets strong. Thank you so much, Taro!

[@justicetruthfaith]

always so kind! I love the compassion and care in your voice. very lovely articulation. You are amazing thank you!

[@MirunaMacavei]

Wonderful exercise, thank you very much! I feel the movement is now integrated throughout the spine, legs, head, it flows and it is not hard to turn anymore.

[@KA-jo8vn]

God bless you Taro, you saved my back ❤

[@fernandobechara5820]

Amazing! Thanks professor !

[@charleenhaynes3057]

Your videos are always interesting and when you have demonstrated its so logical

[@岩本新子]

ありがとうございます！

[@MrSindala]

Great video's. Clear instructions. Immediate results. Thanks al lot man. I have known Feldenkrais existed for decades, but never looked in to it. I was wrong. Great stuff.

[@laurarichey7439]

Wow! Big Difference! i am so thanlful to find You and the wonderful Feldenkrais way of how to move properly. to learn movement. Very wonderful !Life changing...really! thank you Taro.

[@sujatarana2864]

Wow! So simple and effective. Thank you! What I love is that this effective simple movement is also so much more accessible than all the fitness and yoga-based stretches that are supposed to fix lower back pain.

[@tanayghosh6957]

Taro you are just musician.

[@TaroIwamoto]

Am I??

[@laihengchin1149]

Love all your progressive step by step exercises and how you explain it. It helped me do what i thought i could not do! Amazing! It would be even more wonderful if u have some videos which we can follow for a full hour in real time, as if it is a live class. I am very grateful to you for sharing your knowledge and showing us how to do the movements online. It has made a real difference to my quality of life. I live in malaysia and the cost of an hour with a feldenkreis practitioner, if i can find one is prohibitive. Thank you again.

[@shumiatcher]

Excellent

[@user-im9xq7fp5r]

I could feel the whole span of my multifidus doing things the first time !! so simple. I previous only feel the obliques working in turning !! but this re-train the synergy of my muscles in turning from top to bottom.

[@TaroIwamoto]

Awesome!!

[@mariacormier7555]

OMGoodness 😳 you are a God send a answer to my prayers. I had been suffering with sciatica pain since 2020… from working out too much. And incorrect sleeping positions. I just tried both of your stretching The hip circles hip stretch exercise for arthritis and the five minute workout in bed. And I’ve noticed an extreme difference. In my lower back. ….. I feel like A child in a candy store, there’s an abundance of stretches and information. I appreciate how you explain in simple yet clear details. God Bless you ☺️

[@j.p.morgan8367]

Even though the sound is not great (comparison with other KZbins) the information is priceless. It's worth the extra effort to access the content through print. If Mr. Iwamoto were in my area, I would be a client of his. Thank you Mr. Iwamote and commenters.

[@emilyx8377]

He teaches classes online.

[@peterhawthorne9943]

Thankyou again Taro. I have always had a tight upper back and hips and woke up this morning with a stiff neck. The movements in this video were a great help. I imagined every vertebrae turning one at a time from the hips to the neck and was amazed at how much rotation I had and how easy it was to get it just by imagining it. Not stretching not straining. Fantastic

[@TaroIwamoto]

I can tell that you attended very well to your body while practicing this, which made all difference! Nice job!

[@truly3743]

Thank you this feels good. i don’t know what i did to my back i was stretching on the floor and when I got up i had a sharp pain in my lower back left side I couldn’t walk i had to get down on my hands and knees.

[@karenisak9631]

UMMMMM YES Again I feel the difference. You are a life saver Taro. TY and Blessings always

[@janestanton9422]

Wow what a difference this makes. Thank you so much.

[@harveysmith3738]

Hi and thanks for these videos. Can you get your microphone volume up (and/or the music volume down)? Thanks

[@elizabethferguson2647]

Thank you very helpful. I feel a lot of tension released. 🙏🙏

[@reneelittle6518]

Again WOW. I noticed that I wasn't sitting on my hip bones, my pelvis was rolled. Once I went back up on sitting bones which is the correct way to sit, it was much easier to relax and muscles and get easy smooth range of motion.💖 By the way I was able to hear you just fine

[@trees5338]

This is a good movement, much easier. Thank you.

[@amandathompson3889]

Another wonderful video! Thank you

[@lindah0909]

Thank you it was a great relief and it feels normal again thks so much really enjoy your technique i am looking forward to seeing some more 🙂😍

[@rainazichterman2537]

Turning to the right, my back feels stiffer than the left side. I didn’t realize that. I thought only my right pelvis felt stiff. Will do this daily. Thank you Taro.

[@lazarocedeno5270]

Thanks for sharing your thoughts. Very helpful video.

[@omorikayoko]

I did right side and the difference between right and left was quite obvious. There was more effortless engagement. It was really cool to notice the difference. The best thing for me though was to challenge feeling the lower back and oh! the breathing got slower and so restful.

[@cbarnett1135]

Thank you. My spinal arthritis makes turning difficult. This is very helpful.

[@TaroIwamoto]

We all have limitations of all kinds, but that doesn't mean we can't improve comfort and ease of movement. We can learn to move in an efficient way and gain more mobility!

[@kazimierzbujakiewicz7207]

Really nice exercise! Just starting watching your videos but I already feel better!

[@TaroIwamoto]

great!

[@regulatefitness]

Really enjoying your videos, I'm in my first year of studying Feldenkrais and its helping clarify better the 'why' behind things.

[@TaroIwamoto]

Thank you! Where are you doing your training?

[@regulatefitness]

In London, UK with Scott Clark & Elizabeth Beringer.

[@jagjot6570]

Thank you 💗! I've really enjoyed the exercise.

[@TaroIwamoto]

My pleasure!

[@janeplayer8988]

This is a great exercise. Thank you

[@TaroIwamoto]

An easy application is to use this when you turn your head in sitting.

[@chrisdugan7955]

When I first tried this my right side would not move at all. Very shortly is loosened up. Thank you very much

[@omorikayoko]

Ok, today I realized that I turn to the right more freely. And then I wondered why, and slightly lifted the pelvis tilt so it was "less posterior". With that micro adjustment, I could turn as much as the right. Somehow the left side (the side I have pain) is less mobile and gets stuck in a certain tilt angle.. interesting!!

[@heidimay6389]

Love it!

[@ThuLe-eh1xe]

I have to watch this video 5 times to understand the efficient way to turn. So, we have to turn with our legs, pelvic, torso, shoulder, neck moving, straightening up the spine. The whole body need to be involved when turning instead of only turning the head and the shoulder. Right? I like all exercises sitting on the chair because...I can watch you tube and exercise at the same time. 😊

[@TaroIwamoto]

ideally yes its more efficient to turn with whole body but its also important to have independent control of each body part so you have more movement options

[@ThuLe-eh1xe]

@@TaroIwamoto thank you.

[@emilyx8377]

Yes, I love exercises that I can do while sitting down! It makes me feel like I'm not just being a couch potato. :)

[@ThuLe-eh1xe]

@@emilyx8377 I like Taro's teaching. It helps me a lot. He is calm, peaceful and detail oriented. I like feldenkrais better than physical therapy exercises. Doing feldenkrais is like being our own chiropractor, fixing our posture, our misalignment of body, hips, pelvic.

[@emilyx8377]

@@ThuLe-eh1xe I totally agree! I've learned so much from him. I've had physical therapy too, but Feldenkrais is more useful because it is preventive medicine.

[@WonderLust_22113]

🙏🏼❤️

[@buttercup1765]

Amazing!

[@joycedickinson5655]

Wow!! I have always initiated turning movement from upper body only. What a difference starting from pelvis/hips!! So clearly explained Taro! I had done that knee forward/back motion with a PT, but had not incorporated it with turning upper body. Thank you!!!

[@elisabethakerman9332]

This is so interesting! I have done some feldenkreis for a while but stopped in order to follow excersises from my physiotherapist for my herniated disc (L5S1) and specifically asked if I were to do the turning movements isolated or using the legs also. and was told to do them isolated. Very subtle in the beginning, but still. This feels more natural and better! Can you recommend more videos of yours for lower back/pelvis? Thank you for very clear and easy to follow videos

[@TaroIwamoto]

Our body instinctively knows what feels good and natural! All animals including human babies and kids all learn about own bodies and how to move by exploring movements. We all used to be more connected with own body when we were a small child, then as we grow, we become disconnected from our body, and become more intellectual, and learn own body from others with intellectual knowledge. That's been my experience and my observation.

[@drsantanudutta22]

PLEASE SHOW ME THE EXERCISES OF AKKYLOSING SPONDILITIS

[@angiecameron245]

Thank you!

[@TaroIwamoto]

you are welcome!

[@juang8360]

Dude I couldn't hear you! Other than that, THANK YOU, this is excellent stuff, helped me tremendously!

[@TaroIwamoto]

Sorry about the low audio on the older videos. Recent videos should have improved audio

[@user-pg4ku9hr4w]

Your videos are great. Thank you!!! 💜 Can you make a video about lordosis please

[@TaroIwamoto]

Thank you. You should watch my anterior pelvic tilt videos which relates to lordosis.

[@carolcolepaintedpaperartist]

So helpful for fused spine. My back surgery fused my back to my sacrum. Becoming aware of this movement is amazing! Do you have a suggestion for releasing or becoming more aware of my automatic tightening of my core muscles which I use to keep me upright. This automatic constriction tends to contribute to forward slump posture. So challenging to release it slowly.

[@TaroIwamoto]

all I can say from my own experience is to practice daily, and pay attention to your body more often so you'll notice when you tense your core musles and let it go. Eventually letting go of core muscles when not needed becomes more automatic and doesn't require your constant attention.

[@carolcolepaintedpaperartist]

@@TaroIwamoto like mindfulness of the body.

[@matthewallen1644]

been watching your videos for a while and is anyone else curious where furniture is?

[@TaroIwamoto]

we dont have much furniture but we have lots of space for movement!

[@maciek.zbagna]

super nice😀

[@TaroIwamoto]

Glad you like it!

[@septemberswisper]

Seems to have helped, thank you.

[@TaroIwamoto]

you're welcome!

[@AdamVrbas]

I love you!

[@a9966]

Do you have any methods for shin/calf/ankle? Love your videos

[@TaroIwamoto]

what specific functions related to shin, calf, ankle do you want to improve?

[@simpleliving662]

Hi, do you have suggestions to get relief from Lumbar Foraminal Stenosis? Thank you!

[@TaroIwamoto]

Hi! My recent series Heal your back pain would be great. I also suggest my anterior pelvic tilt videos for you.

[@buckyroberts2386]

Is there something for mid back? I have pretty severe pain around T-10 to T-12.It radiates around both sides of the abdomen with muscle spasms. I believe it is a Rib Facet . I used to be able to correct it by lying supine on the floor with my legs up on the bed and relaxing. It doesn't work anymore.

[@TaroIwamoto]

regardless of where people are having pain, i always look at whole body coordination and connection, and how the problem area moves in relation to the rest. From my observation, the problem areas are the places that have poor coordination with the other parts, thus often resulting in being overused. For example, when you do this exercise, you want to pay close attention to coordination between hips and spine, and how movement is distributed along the spine and how movement transmits from hips to the spine, from lumbar to thoracic and cervical spine.

[@Vickie2417]

I have compressed fracture my spine due Ostopenia die I have good video exercise ?

[@mslaurateague]

Ouch! I have a stuck SI joint on the left side and this is painful to do on the left side. I notice my left pelvis wants to move Up and back instead of just sliding backwards. All the area around that stuck SI joint flares up in pain. I can’t get past it. What do you recommend? I know you cannot diagnose, just wonder what I should do before continuing with this movement. I can do barely a centimeter of moving left thigh back.

[@arunavalli1]

Who are you sir? How did you come by this knowledge?🙏

[@TaroIwamoto]

i guess my curiosity has led me to learn what i know today

[@700kida5]

@2:40

[@Expert_Advice]

I m having stiffness at my low back and hips area last 2 years.pls recommend me something?

[@weihawang4246]

After I turned to look behind, how should I return to my original position? Should I initiate from the bottom, ie my knee, then my hip and so on , or should I initiate from the top, ie my head, then my neck, and so on ?

[@weihawang4246]

Oh, I figured. It's turning top and bottom simultaneously, naturally.

[@Kim12822]

Your videos are great. Wish you would speak quicker. 😊

[@TaroIwamoto]

Thank you! funny you said that. Many asked me to slow down my talk in the past.

[@Nico-ec7xl]

Try changing the speed of the video to 1.25 or 1.5 in the settings (the cogwheel icon on the bottom right of the video) :)

[@TaroIwamoto]

@@Nico-ec7xl good suggestion!

[@biancakaye2721]

I cant find the one for the neck I watched last week.

[@TaroIwamoto]

was it release neck and shoulder tension in 30 seconds video?

[@biancakaye2721]

@@TaroIwamoto yes. Bringing the shoulder up counting for 10 and slowly releasing

[@TaroIwamoto]

@@biancakaye2721 thats the one. you will find it in my Shoulder Playlist, and called "Release neck and shoulder tension in 30 seconds"

[@biancakaye2721]

@@TaroIwamoto i could not find it listed. Can you send link? I watched a few but they were not that particular one. I just need to review so I can incorporate in my morning routine.

[@TaroIwamoto]

kzbin.info/www/bejne/p6mZdWCnfK5prck

[@aartivedi5539]

What wer u trying to do.just helping observe which turning is better.. That was do what?? Did t understand .

[@TaroIwamoto]

this is to improve functions and comfort of your back. why do people strain theit lower back when they turn, how can they reduce effort and improve turning, etc

[@simmo5071]

Cannot hear a single word please redo!

[@TaroIwamoto]

I apologize for the low volume. I upgraded my mic so my recent videos have improved audio. Yes I am considering redoing some of the older ones in the future.

[@ayum7268]

🔸😀🔸

[@TaroIwamoto]

Ayumi-san, Happy New Year! Just fyi, I just did a livestream and gave a short breathing lesson.

[@michellegriff13]

Instructor: Turn your whole body to the side instead of just the neck. Me: I'm gonna look like one of those stuck up, stiff posture, obsurdly quiet people who calmly turns around with a resting bitch face to show their annoyance by others talking during a movie or seminar. Also me: IT REALLY WORKS!!!!

[@cinmac3]

Fix ?

[@TaroIwamoto]

Thanks for clarification. There is no“Fix”. There is just improvement.

[@TaroIwamoto]

@@cinmac3 sorry i'm not sure what you mean by that..

[@cinmac3]

SorryI question every thing I am doing , Do you know much about seesaw breathing.not contracting on breathing

[@TaroIwamoto]

@@cinmac3 No need to apologize really. Seesaw breathing is a type of breathing explored in Feldenkrais lessons where you hold a breath and expand your belly and chest alternately.

[@TaroIwamoto]

Thanks for watching! please check out my "Improve Back Pain with Feldenkrais Method" Playlist here: kzbin.info/aero/PLYIB3CxhjXizxG-lW7Nkzr7hU4z_-fcIw Suggested book(s): - Awareness Through Movement: amzn.to/3jrRZ70 (*my amazon affiliate link)

[@cinmac3]

That alot, too much.

[@TaroIwamoto]

@@cinmac3 What is too much?

[@cinmac3]

My thoughts discomfort and some pains that I still have not seemingly been able to master, I feel. I will get out of my head, I hope., I will.soon sorry.