Many of the cases of back pain, hip pain and sciatica that I see in clinic are better with warmth and movement. This is no surprise, because in Chinese Medicine, we say that “where there is free flow, there is no pain; where there is no free flow, there is pain”. Free movement of energy (Qi) through our meridians allows for optimal health, function and repair – and warmth and movement are a great way to get things flowing!

If you are experiencing any pain in the back or hips, an easy, potent way to move Qi to support healing and ease pain is to gently mobilise the area with these relaxed meridian stretches. Just 10 minutes twice daily can make a profound difference – and you don’t even have to get out of bed! Bonus!!

These are my favourite 5 meridian stretches that I recommend to many of my patients. As always, listen to your body and take only what feels supportive and helpful – we are all different! These should feel good, so any pain is a message to stop.

You can also use these movements as maintenance, to keep everything mobile, free and feeling great! We are energetic, electromagnetic beings, and so making sure that our circuitry – our meridian network – is running smoothly and free of any stagnation is a simple way that you can tune up your energy  daily. These movements activate the meridians, and open up the free flow of Qi throughout the body, which in turn supports a whole range of important functions like:

  • encouraging nourishment to old injuries, scars or pain points
  • speeding the healing of any current injuries or pains
  • fluid metabolism & structuring body water
  • improving circulation
  • connecting us to the etheric energy all around us
  • supporting the optimal functioning of internal organs and body systems

The combination of breath, movement, soft intent and gentle awareness can be profoundly powerful to shift the state of body-mind-soul. 

The Bladder meridian is the longest meridian in the body, and supports the whole of our body. It is also easily affected by Cold, and can contract in an attempt to keep us protected from outside Cold and Wind – I think we all know that feeling of huddling out shoulders up near our ears in cold weather! This is an instinctive way to protect this pathway.

I had a question about any at-home therapies that may help pain under the butt cheeks (on the Bladder meridian pathway), and one of my first thoughts was to allow flow and opening along this pathway, and to release any snags or kinks with a slow, Yin-type forward bend. This pose may be helpful for anywhere along the Bladder channel. 

Listen to your body and honour what feels good in this pose (and what doesn’t – there are no prizes for pushing into pain!)

BONUS – this is a super-calming pose and lovely before bedtime for deeper sleep!

📸 Image source: Deadman, P., Al-Khafaji, M. & Baker, K; A Manual of Acupuncture