Releasing tension in lower back

[@rociob90]

If anyone is still curious if these exercises help let me tell you they helped me so much! For three days I wasn’t able to do much but sit/lay uncomfortable in my bed and looked everything up that would help,finally found this video and it’s AMAZING how I woke up this morning being able to move normally.

[@ASparkleross]

Oh. My. God. Sir, I have been in excruciating pain for weeks. I've tried creams, serums, ice, heat, stretches, special pillows, and expensive new mattress and pillows, and this is the FIRST time I've felt some relief. I could cry. Thank you!

[@ImprovingAbility]

I’m glad you found something that works for you, never ever give up, good job! Also, I would like to suggest to work through my “Getting better day by day” series here on KZbin. Wish you all the best!

[@brando03ph]

"if you are nice to yourself, you will enjoy yourself"...Thanks a lot for this

[@andreabergh5640]

Alfons I love your videos!! Your approach is so simple, soothing and charming. And I adore your curiosity for movement. I'm a pilates teacher and I see so many people with unnecessary tension in their bodies, myself included! I recommend your videos to my clients and friends quite often. I love the shorter videos because I can get the info and take time later, but I almost prefer the longer ones with you as my guide. ;)

[@lindachangmann]

Alfons, I am in a Feldenkrais training and have so much to learn. I love the way you put your lessons together with simplicity and grace. Nice job and a very heartfelt thank you for not making it complicated or fussy.

[@adnanlimited]

I had this lower back pain for about 5 years and I really thought that I had to go to chiropractor to adjust my lower back with my hips and after numerous sessions nothing has helped me but this exercises. Thank you so much!!

[@joycelawrence1396]

This is one of my favorite sequences. I love the way it feels and had immediate back relief after practicing. Will share with my students. Thanks for making this video for all of us to learn from. I love the way you teach.

[@mablesampson3944]

Good morning and thank you for showing me a way to warm up my back without all of that stretching. As in some of the other statements, I have been dealing with back problems for over 20 years. I stumbled onto your channel a week ago and have completely changed my morning routine to the one you suggest her and I feel so much better. And I’m feeling better in my back as the day goes on. I’m also doing your flexion video and it is working wonders on my IT band problem. Great work.

[@igorperic5232]

Words can't describe how amazing this is! Pure magic.

[@bentheblackbutterfly222]

I’ve been religiously a student to Alfonse mainly and others of this craft… I’ve been able to do the harder moves after a year and guess what … this simple move proves why I will always be a student. A WHOLE NEW WORLD HAS OPENED IN MY BACK WAAAAAAAA!

[@dexterreid926]

These movements appear surprisingly relaxing requiring less tension. Nice!

[@albertsammonsjr8746]

Thank Alfons. My lower was extremely tight this morning. Now it is a happy back and too am happy. I appreciate your helpful videos. Take care.

[@barelzoe09]

שלום אלפונס, לא תמיד אני אוהבת לעבוד עם הסרטונים שלך, מכל מיני סיבות שלאו דווקא קשורות אליך "זה לא אתה, זו אני" אבל סרטון זה שלך מציל את חיי כל פעם מחדש. המון תודה והערכה לך

[@joycelawrence1396]

Hi Alfons, This is an amazing sequence. I've been experiences low back pain for four days. I felt immediate relief during and after this lesson. It's a miracle lesson. Thank you for sharing this with all of us. You are an amazing teacher plus lighthearted and humorous.

[@edna1915]

Thank you for this. This is the first real relief I’ve felt in years.

[@barreandbewithe]

thank you Alfons. I did this lesson and afterwards, while lying on my back , I noticed tears run down the sides of my cheek. I didn't feel sad. I believe these exercises also gave me emotional release I didn't even know I needed. Thank you so much!

[@ImprovingAbility]

They do! These lessons are so much more than just movement sequences. Thank you for sharing this ☀️❤️

[@margaritaravera2971]

It works like magic. I do these and other exercises from your feet, hip, and other recordings every day, and my life has changed. You have helped me become a winner, a person who stands up every time I fall. I know there is going to be a solution. Physical has developed into an emotional state of mind. I now wake up knowing there is a life I can fully enjoy.

[@vasukimohan4199]

sir, I am 64 having Rhuematoid arthritis . from the time I am following (for the past two weeks ) your video ( Not a day passes without your anyone of exercises) I find there is no stiffness in my body during night except knee pain. I am confident even that will be ok doing your videos . TKU ji. Namasthe.

[@ImprovingAbility]

Very nice! I‘m happy to hear about your improvements! Best of all, you‘re helping yourself! Keep going!

[@sophieelixir]

Thank you Alfons. This is like magic. And your calm and humor is very comforting

[@mazmataz1009]

This is a fantsatsic video for lower back tension. I've tried stretching, yoga, swimming etc and some of these things feel good but don't seem to make any difference to my lower back tension. This very simple and very effective - danke!

[@allthingsfrench1391]

I have been having terrible lower back trouble for years..went to a chiropractor for years, who advises to stretch, which I've done for 2 years, but keep reinjuring over and over. So happy to discover your videos. I started doing this today...no more stretching.

[@BW-CC]

Thank you so much, I am looking forward to strengthening my core...so that I can be in good shape to go out on the road. IThe video you recommend is what brought me to your videos. Thank you!

[@racheld2668]

I discovered your video today and gave it a try. The results are amazing! I have complications in my ability to move due to arthritis but the movement is so gentle I finally have a semblance of relief. Thank you so much for sharing your knowledge!

[@ramonamoore9835]

OMG...this awesome!!! Even I (@ 84 w/2 fractured knee caps) can do these & pain goes away.....thank you

[@aliceaird4828]

Hi Alfons, I just found this gem of a lesson hidden away. I love it, so gentle and interesting, and fun as well as comforting. Makes me feel like a little kid rocking around on the floor and my whole back feels softer and more energised. I found the lesson when looking for something to help my husband with his back pain. For the first time he really listened to your instructions , and to me(!), and started to do the movements slowly and gently. It was pretty painful for him though. He felt better and better during the day afterwards and even did it again before bed. I'm still not sure what is best practice when it is so painful. Should he do the movements even smaller and slower? Or not at all till the pain is less? He can't lie with his legs long as it's too painful. Thanks for your wonderful videos. They have changed my life and that's why I encourage my husband to do them too. We're both over 70 now and he's realising that his body which has been so trouble free till now needs more care. Any recommendations for other videos for him to try? Go well Alfons!

[@basc5026]

I'm 35 obese and finally have made the change to a raw fruit and vegetable diet, this has released toxins and have been feeling sick the past 2 days. I've been in bed for the past 2 days and now have real bad tightness of my lower back. I tried your exercises and i'm blow away with how much its made a difference. I will now do these before and after my daily walk. Thank you Feldenkraiswith Alfons!!

[@HyperSonic707]

Bas C good work changing your diet. This is definitely the first step in feeling better. Don't think you need to limit yourself to raw foods though. The human body is built to handle cooked food very well. Try cooking some collard greens in chicken broth with onions and a little vinegar and soy sauce. This will make a very healthy cooked meal that will get you feeling better each day you eat it. Other things that go well with it are rice and beans, sweet potatoes, and turnips. The key thing to avoid is sugar and flour. These two things taste great but ruin the body. Best of luck to you!

[@alejandross976]

Hope you're doing well my friend!

[@NtathuAllen]

Bas C congratulations for taking care of yourself. Well done. Keep it gentle and be kind to self

[@MegaLauscher]

Bas C ä

[@19grand]

Stay focused.

[@jimcuozzo9190]

One of the best low back pain routines I have ever tried and I have tried them all.

[@brendacosta3663]

This is amazing! My back feels so much better. Thank you so much!

[@friendlycaretakers5982]

I am so grateful for this lesson! Many thanks to you, Alfons!

[@mikimazzolik4291]

I do this exercise almost everyday and i feel my back much better. I do also the exercises for abdominal, with the big three of doctor Mcgill. Magnifico. Thanks Alfons for your beautiful work.

[@edwardmeza3591]

How is your back now?

[@kristofferdanielsen2704]

I've been to the chiro, Three doctors and one napra.....none of them did what you could, truly amazed! I fell a tear after 2 years of chronic low back pain, I have never felt this strong, finally back to doing Heavy lifts in the gym. If I ever are to meet you, I'll hug you.

[@kranjskakr7657]

Hi Alfons! Injured my back in the gym last weekend when squatting. Knife sharp pain and spasms in lower back. I am doing your routine now. The first days were really hard to sleep. Since I felt both sharp knife pain in lower back, spasms and pressure pain I looked up pressure pain in lower back and came to your channel.

[@ImprovingAbility]

I think in this situation you’re looking for stability in your lower spine, little movement there. I have a save workout routine video for this, and in addition the “getting better day by day” videos to integrate your back again into full body movements. I wish you a speedy recovery and all the best!

[@kranjskakr7657]

@@ImprovingAbility Thank you Alfons!

[@kranjskakr7657]

@@ImprovingAbility BTW Alfons where can I find your save workout routine for my problem you were mentioning? Thanks in advance.

[@kobichu7134]

That’s amazing ! I get instant relief from my stiff back. Thanks Alfons!

[@edsevensky3919]

Das ist wunderbar, Alfons! The smaller, more gentle movements are more effective than the stretches recommended by our chiropractor; also the effects last longer.

[@drala108]

You are the best. I've been creeping around for 2 months with acute back pain. This video really helps. Thank you..

[@ImprovingAbility]

just make sure to also work on your core stabilisation ... and harmonisation, as I explain in my mini series “principles of movement” :)

[@alicelawson]

I felt so stiff this morning that I decided to follow a couple of your videos to ease up before I did my yoga. After I've done that, and felt the great feeling of calmness and ease in movement, I didn't want to get into yoga postures anymore. Well, not right away. Thank you Alfons for bringing awareness to the awareness of movement.))

[@isibaturone5007]

Thank you for another of my favorite sessions for the lower back!! And great tips too, like “If you feel good, you feel good” a truism, and at the same time not so obvious! we seem to forget that if something doesn’t feel good, that’s not the way

[@julietsmiley56]

“Amazing” it helped me a lot. Thank you for sharing your knowledge with us.

[@kimberlyk477]

Honestly I cannot believe how this video has released the tension and tight feelings in my back. I usually stretch and it never releases. Thank you soooooooooo much!!!

[@ImprovingAbility]

+kimberly k , thank you for your feedback! I'm happy you feel better!! :-)

[@lukasg8505]

This is wonderfull, thanks Alfolns. I like you being optimistic and positive!

[@prancer4743]

Thank you great moving for my builders back cheers 🙏🙏🙏😊😊😊👍👍👍

[@overtheflow7]

Alfons, your lessons are very useful. I wish you would include a fast recap in all of them. Would make them so much easier to practice until one learns all the movement. Thank you for making these available.

[@perefraseshomedes1778]

Simply and good exercise. Thank You very much Alfons!

[@clybilmwamba9739]

Thank you for this.I have been doing it wrong.I feel much better after doing this

[@MM-oy2nb]

Thank you Alfons, these small movements make me feel rejuvenated

[@brunacannavina2549]

Hallo Alfons, habe diese übung gerade gemacht, fühle mich echt besser, lieben dank✌️😘

[@normmidnight3692]

Thank you. Its great that you participate with us. I feel calmer

[@sarlinatemson]

Great job Alfons, my back pain was immediately released after this. Best wishes and hugs :-)

[@ImprovingAbility]

+Maya Benami, and my evening blues was immediately lifted after seeing your comment! Very happy 😊

[@painterdawn2]

I do ballet and my lower back always feels tight. This video is so relaxing!

[@breizhsofia]

Really smart! thank you. So good for Pregnant women!

[@mikevanhoutte2761]

Hi Alfons, I like this post as I do all your posts :) and while doing the exercise is found it a little straining in the muscles keeping the knees in an upward position using the hands both for my arms and lower back. So I would like to add a tip. I have an elastic band and I used it binding them around the hands and support my knees made a world of difference!!

[@ImprovingAbility]

good idea! can use both. a cozy blanket wrapped around might work too?

[@CT-lu7kl]

I keep coming back to this when I want my lower back to be nice and relaxed. 😊

[@chelseahickson2535]

Thank you! Really appreciated this, I still have tension but it helped a lot x

[@laurieann2689]

Thanks for ur videos! I don’t say enough how much I like or appreciate them!

[@daynadavis2102]

Beautiful release, once again. Thank You and Bless you Alfons :)

[@poczytamci3389]

Definitely feels more aligned 👍🏻☘️

[@MartFish]

Thank you this is really helping set me up for sleep when my back pain has been its worst

[@kirstymacfarlane1620]

I've got a lot of things wrong with my spine and this really helped the muscles to turn off. I practice yoga but I haven't been as vigilant as I used to be but I'm getting back into extending my practice. These remind me of apanasana but with a bit more flavour! There's a time to stretch and a time to not, people who haven't tried this definitely should. Thank you for making the video

[@oneidagonzalez5325]

Kirsty Macfarlane Kudos for the Video! Sorry for the intrusion, I am interested in your initial thoughts. Have you thought about - Monatalie Back Barfaroni (google it)? It is an awesome one off guide for discovering how to naturally kill any kind of back pain minus the headache. Ive heard some great things about it and my old buddy Taylor after many years got great success with it.

[@kirstymacfarlane1620]

@@oneidagonzalez5325 not at all, I welcome any help and advice that I can get! I've never heard of it but I'll check it out. Really appreciate your help xx

[@eeleeakar]

thank you so much for uploading this video. It really has helped me release tension in my lower back. You are a great teacher!

[@ImprovingAbility]

+eeleeakar, I also like this lesson! thank you :-)

[@mariocardenas6954]

Feldenkrais with Alfons like to

[@xbrian2461x]

This video is great! I really felt a release in the lower back especially when i stand. This made me look further for feldenkrais for anterior pelvic tilt. It’s a huge problem with people today sitting too much. There are so many videos on correcting anterior pelvic tilt (APT) on KZbin. But there was not a single video on feldenkrais for apt. If you made a routine for this is could help a lot of people! Thanks again for the lesson

[@sabrinab5220]

Hello Alfons! how are you ?! I am totally agree, stretching sometime is problématique when you are back and sacrum pain problem... Oh yes!!! Your exo is very very good, the best I have ever see with your lesson ATM 430. It release the entire back and it work à lot the deep abdomen and even the bottom:)) My leg is happy too with That exercice! Thanks a lot.

[@ayske1]

I've been dealing with lower back pain for the past two months from over use of muscles I believe. This is from soccer goalkeeping...I think initially strained the ql muscle used for twisting. I can feel the right leg movements working my lower left back... I just tried this. I'll see how this goes. I've not played in two weeks and still feeling lower back pain

[@quwv7361]

Thank you so much i feel so much better god bless you

[@trav4victory1]

"Let you back make friends with the floor" 😆😆 Great exercises, helped a lot!! Thanks, you're awesome

[@ImprovingAbility]

😆 thank you for your feedback

[@jjwang2314]

@@ImprovingAbility Hello, Alfons. I just left a question for you concerning 8'10" of the film for lower back tension. I did it before I found that I could reach you this way. Would you please check it out ? Thank you so much. I am very grateful that you share these wonderful teaching with people.

[@jjwang2314]

@@ImprovingAbility Also, do you have any film on treating numbness in the legs ?

[@pattiwise2122]

Awesome video. Thank you!

[@meta-physed.9376]

This is wonderful. Do you have anything like this for the Piriformis?

[@jackieshaffer9362]

Thank you Alfons! I've bought a couple copies of your book (second edition)! Am always helped by your work. Jackie

[@Sig.Angelina9765]

since i junped on the mimi trampoline for the first time, i ve had lower back pain and sciatica pain right after. it s been 2 weeks now. your videos are giving me some relief for a day or so not sure what else i should dp

[@ImprovingAbility]

Hi, sorry to hear about your trampoline “accident”. What I write here can only be wild guessing. But I’m not sure if this video is the best way to 1) recovery and 2) capacity. Have you already looked into core stiffness and core stability exercises? A stable core then pairs well with my videos.

[@Sig.Angelina9765]

@@ImprovingAbility I appreciate your prompt response and the movements I did with your video were just great for relieving some of that stiffness. Day after I could walk really well and just a slight and dull pain in the sitting bone on my left. It's awesome. I did do many treatments ( bath, rest, prayer etc.) Thanks.

[@bailinamadina8036]

Thanks a million 🇰🇿спасибо огромное!

[@niranjanjm2350]

I feel relaxed just by seeing your exercises .. With lots of love

[@SalkisRe]

Wow! I did this and my back felt better instantly!! Thank u!

[@jimcuozzo9190]

Never saw this before and these were great

[@TheKcrossen]

Your videos are amazing!! So helpful 😊

[@kamielmoodley3689]

This helped. Thank you so much, back is way looser. I have to stretch for my desired flexibility and weight lift for the desired hypertrophy. But I'm gonna include your exercises for relief. Thank you again. Keep it up Sir.

[@mikemhz]

Hello, I watched your video and practiced some of the techniques. Once I understood what it was about I developed my own version. The idea of mine is there is no pulling or lifting your feet off the ground. This is done ideally on smooth tiles or wood. 1. Lie on your back and gently relax until the small of your back is flat on the floor. Adjust your hip to make this happen so youre not resting on the coccyx bone sticking out. 2. Lift one knee slightly, it should stay upright, but never cross the center line towards your body, stay outside. Your foot is resting on the floor. 3. Lift the other knee, heel on the floor, a little less than the first knee and a little wider, and let it slowly fall away from your body, or roll your ankle in a circle (the movements are very small). You should end up in the middle of the fleshy part of your buttocks with the opposite hip slightly off the floor. The path of contact between the floor and your back as your move should be over flesh and not bone. 4. Do this a couple of times on each side. 5. To finish, keeping your knees away from your body, shuffle your feet towards your buttocks and out, using a heel-toe shuffle until you reach a comfortable position (symetrical). 7. Push symetrically on the floor and let yourself slide, again not too far (if youre on carpet, you can use a plasic bag on your contact paches at your buttocks, shoulders and head to reduce friction). 8. Repeat steps 6 & 7 2-3 times.

[@hgracern]

Lovely, thank you. Alfons, l haven't been able to stand up from squat in years, but did bell hand yesterday and stood up various ways easily. Am paying in lower back today...hence am doing this 'stretch'!

[@ImprovingAbility]

I like this lesson too :-) will do a video on lower back rescue soon :-) So we can go through it together (because just making it softer again does not add capacity when we need to use it stronger)

[@nishkkamanglani9562]

Feldenkrais with Alfons Alfons, amazing again!!! Did you do this video (follow up to rescue lower back) by any chance already? :)

[@The3canines]

Wonderful! Thank you.

[@ingridstigter6610]

Thank you Alfons! After a few days I noticed I can lay down on my back without any pain. Love your lessons. I'm surprised that not many people know about Feldenkrais. It should be common knowledge.

[@ImprovingAbility]

It should be!

[@scottyhp]

I like this. Very helpful

[@arwabootwala2328]

Felt really nice... should i do only as much as reps u are doing or more reps and how many times in a day??

[@angiecameron245]

It feels wonderful.💕

[@shelleywalters3478]

Wonderful. Thank you

[@jeannetteperez7669]

Hi Alfons, I woke up with a little lower back pain. I don't know if it is from doing a plank exercise to strengthen my core muscles for Tango or from doing a series of feet exercises to strengthen my feet for dancing. The feet strengthening exercises included walking on my toes followed by walking on my heels. ( I have a little hammertoe pain in right foot and my right foot hurt as a result of foot exercise - yikes- won't do that again!!! Might you have a specific exercise for hammertoe pain? I was afraid to try the hopping exercise you offer but did benefit from the other "My Happy Feet" exercises. I will also be going to your core strengthening exercises-but might you comment and share your opinion about th plank exercise? Also, get busy on the hammertoe Feldenkrais exercise-no procrastination allowed :) . Your pal, Jeannette ps. as you might be able to surmise the pandemic is a tragedy here in the USA as we shelter in place on this 4th of July. All the best to you!

[@pammcintyre5344]

this is a great excersize, but I will have to do it more to learn it. I did it only listening and the word "away" I thought meant to the side, not toward the feet. ( could not get up easily or look up ) Im working to overcome multiple back surgery plus a hip surgery.

[@summerdeutschland9551]

Thank you so much, yesterday i had a very severe lower back tension that make me could not move, today searched in youtube for loss the tension and i treid your exercising and right away i felt a difference that i am able to move with less Pain, thank you so so much.

[@angymcaliter9612]

Great exercises. Love it

[@juang8360]

THANK YOU THANK YOU THANK YOU!!!

[@simpleliving662]

Hi, do you have lessons for someone suffering with Low Back Foraminal Stenosis? Thank you!

[@ExtrovertedCenobite]

Very interesting take on back relief. It sounds crazy but it works well.

[@edwardmeza3591]

Just tried this and I’m feeling a lot better. Do you have any other recommendations for disc buldges and Lower back pain?

[@Anusia81]

this is pure magic

[@ImprovingAbility]

it is! 😅☺️🍪

[@arantzacolomer3379]

Thankyou!!! Your way of explaining, along with your cheery accent, is so soothing and understandable!

[@TesScholtz]

This feels really great! Thank you so much for sharing!!

[@hirasyed9185]

God bless you brother I have just strained my Lower back and found ur video hope it helps

[@ImprovingAbility]

+Hira Syed, 1st rule: never strain your back. Don't take it through extension/flexion cycles or twists when loaded. Strain your legs or arms instead (with stabilized back) 😁 2. if you did damage your back: rest, adapt, overcome

[@WahkeenaSitka]

This was amazzzzzzing!

[@tinlinf]

Thank you. I’m doing these exercises daily for back pain relief. A great help so far

[@S1eep1ess]

Ive been over stressing my muscles by trying yoga stretching positions. My lower back and hamstrings are killing. After two days of this gentle manipulation of my hips The pain I was suffering has virtually gone. Thanks for posting this teaching.

[@ImprovingAbility]

Nice work! Thank you for your feedback 🍀🙏 I myself also managed to get in very painful situations through stretching. Don't do it again 😉

[@thebarbarita]

I love you Alfons!!!! It's so simple. Feel me smiling!

[@prchil8364]

Great exercises !!! Thanks so much !!!

[@ImprovingAbility]

you're very welcome ! :-)

[@jjwang2314]

@Feldenkrais with Alfons Hello, Alfons. Thank you so much for your wonderful films!! At around 8'10", you said to turn knees in opposite directions, but actually demonstrated otherwise. Your knees are moving in opposite directions, but the circles of the knees are both in clockwise movements/directions. Should we follow the film ? Or should we do both the knee movements knee circles in opposite directions ? Thank you.

[@ImprovingAbility]

please follow the spoken instructions, never copy my movements. 😊🙏 and allow yourself to make your own discoveries too 👍👍

[@jjwang2314]

@@ImprovingAbility You mean to follow the instructions and do what feels spontaneous and comfortable ? Thank you !

[@jjwang2314]

@@ImprovingAbility Hello, Alfons : Thank you so much for your reply. Do you have any film that might help with numbness in the legs (perhaps due to misalignment of the vertebrae )?

[@catherinemayne142]

Thank you again! May I ask where you got your white mat from? I like it and it looks better then the yoga mat Ive been using here in the UK! Also Im new to your you tube and wonder if there are dates from 2019 ?Thanks again, Catherine