Body Intelligence – Finding ease for the lower back, 8: the inner massage
by josefine | Jun 6, 2025
This last Micro Pause on the lower back program is a lesson in self compassion. It is also a lesson in giving your self an inner massage, a very practical form of self compassion. Why being kind to yourself matters the most: its all about the nervous system. A common misconception is that muscles become too short and that we need to stretch them out into their full length. Instead, muscles can be contracted or extended, and sometimes they get “stuck” in contraction. Stretching the muscles wont make them longer, what they need is for the nervous system to believe that its safe to extend the muscles. When we do the inner massage, we gently stretch muscles, then release them and in doing so we tell the nervous system that it’s safe to extend the muscles, resulting in greater relaxation.
Breathe and roll the shoulders
A Micro Pause to connect breath and movement to access deeper layers of relaxation. We move the shoulders slowly and use the breath as a focus point to help us get into a meditative state.
Standing, breathing rotation
A Micro Pause that gives a sense of spaciousness in the upper body. Connecting breath and a rotation of the spine, working slowly and with a curious mind.
Knee to nose
A Micro Pause that energises and gives a sense of aliveness through the entire body. We work the legs one at a time to help release the lower back.
