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Back pain: relieve it with self-shiatsu.

Updated: Jan 13, 2022

Back pain is one of the most common ailments in contemporary society, and one of the main reasons people seek shiatsu treatments.

According to the shiatsu theory, where there is pain, there is poor circulation of energy (Ki). This occurs when the energy is stuck or blocked in a place. This happens both in case of an excess or deficiency.

The following easy, relaxing exercise might help to balance the Ki flow on your back, relieving the the muscular tension, and subsequently the pain and discomfort.


This is one of my favourite exercise, I use it for back pain, and tension, but also to relax after a stressful day.

Important before you start This exercise is not recommended in case of injuries or chronic health conditions. If you feel uncomfortable doing it or if it is painful, please do not do it. The exercise should always be comfortable.*

What you need for this exercise 1 yoga mat or something that makes the floor comfortable to lay down on. 2 Tennis balls, not too hard. Those for dogs are ideal If you wish, some relaxing music. For all the length of the exercise, listen to your body with a kind attitude. Be gentle with yourself, and notice all the changes happening in your body, breath, and mind.

How to proceed with the exercise in 5 easy steps: Lay down with your legs bent and the soles of your feet on the floor. Breathe: Put your hands on your lower abdomen and breathe gently but deeply from your nose. Start from the bottom: When you feel relaxed, put the 2 tennis balls under your sacrum area (buttocks) at the sides of the spine. Relax on the balls, breath gently and feel your body, then move the balls a bit up along your spine. Relax on the balls again and keep going until you reach your neck. If you meet a sore area, just move the balls where you do not feel pain. Stay for a while with just one ball under your nape, breathing and relaxing.

Once finished, come back to the initial pose (lay down, knee bent, feet soles on the floor) and stay for a while breathing gently from your nose with your hands on your lower abdomen. Then stay for a couple of minutes on one side and slowly get up.


Would you like more information about shiatsu, or do you want to book a shiatsu session with me?

I practice in Manchester for in person treatment or I offer one to one self-shiatsu guided session online.


*Important: If you feel uncomfortable doing the exercise or if you find it painful, please stop it immediately. Please note that the instructions provided in this blog are general and cannot substitute for the advice of a medical professional. Please consult with your physician before beginning any exercise programme. You should understand that when participating in any form of exercise there’s the possibility of physical injury. If you use this video/blog, you agree that you do so at your own risk and agree to release and discharge Barbara Medda from any claims that may arise.

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