Chapters (5)

If back pain from an old injury still bothering you, it’s time to have a talk.

The Ready State · 0:46

asana pranayama

In this practice

Key teachings

The brain's role in chronic pain perception and 'threat mode'
The importance of nervous system regulation through breathwork
Restoring functional movement patterns for injury recovery
Improving nerve mobility for overall well-being

Ideal for

Individuals experiencing chronic back pain from old injuries
Anyone looking to retrain their body's response to pain
Athletes with persistent low back issues
People seeking gentle therapeutic movement practices

Lesson

Instructions

If back pain from an old injury still bothering you, it’s time to have a talk.

Here’s the good news: your tissues might be healed, but your brain might still be stuck in ‘threat mode.’ Let’s fix that.

1️⃣ Start with breathing: Adding a regular breathing practice helps calm your nervous system and retrain your body’s response to pain.

2️⃣ Restore movement: Focus on hip flexion and extension with soft tissue work to improve overall function.

3️⃣ Nerve mobility: Maybe it’s the nervous system that’s not moving well. Try gentle flexion, extension, and nerve glides to help those nerves move freely.

Remember, that old injury doesn’t have to define how you feel today. You deserve to feel strong and capable in your body! 💪

Want more mobilizations with focused breath work? Comment TRIAL to start your free week of Mobility Coach today!

Steps

Diaphragmatic breathing exercises
Hip flexion and extension movements
Soft tissue release techniques
Gentle nerve glides

Benefits

Calms the nervous system and reduces pain sensitivity
Improves overall physical function and mobility
Empowers individuals to overcome chronic pain narratives
Enhances body awareness and control

Transcript

first and foremost that is a failed outcome question is how are we going to get out of this so remember that our tissues can heal but our brains can still be sensitized to thinking that they're a threat one of the first things we do is say can we change how they're moving can we sort of reframe or give the brain a different way of understanding how the body is working so one of the easiest things to do is really start to change for example breathing so we layer in a breathing practice with all our athletes who have chronic low back p second is that we begin to think about hey how can we change the functionality of the system by doing soft tissue work and restoring positions and like hip flexion and hip extension we see that we can upregulate the system in terms of its functionality

Practice summary

Level: all levels
Duration: 8 minutes
Equipment: yoga mat
Target areas: Lower backHipsNervous systemSpine
Energy: calming

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