Realign Your Spine – Lumbar

Your mind is a very powerful tool in the process of healing.

Use this 11 minute meditation to quickly connect, release and realign your spine. .

Pain is a signal that something is wrong but it also a signal that the body is doing its job.  For example, muscle spasms cause sharp pain and discomfort but they only occur to stabilise something that doesn’t feel right.  You can learn to speed up your healing process by cultivating this awareness .


What is expected tends to happen.

Your mind responds to the way you breathe, think, move and how and what you visualise.

For example: if you are injured and become aware that both shallow and deep breathing will make matters worse you can adopt a gentle, slow breath flow as you visualise your spine coming back into alignment.


You are injured and have become afraid of moving because it will bring on a spasm. You will adopt shallow breathing, pull your shoulders up and add more stress to your body. This behaviour will tighten your body further body and slow down the decompression that’s required to relax you.

The spine supports our body and protects vital organs and it is also a massive sensor.  Enjoy this 9 minute meditation to gently connect and realign. 

As we move throughout our day and adapt to our surroundings, weather, emotions and many other stimulus influence the spinal nerves, ligaments and tendons. They feel the changes in our movement, and position and relay this information to and from the brain to make sure we stay balanced and coordinated.

Cultivating good posture is important because it maintains the natural curves of the spine and reduces strain on our muscles and joints. Slouching or hunching over can strain the ligaments and small spinal muscles.  Breathing properly, using the respiratory diaphragm is also important for spinal health. It reduces tension, and helps us to become more aware of our body.


The spinal column is strong and flexible and supports and protects your spinal cord. Although any part of your spine can become stressed and injured your neck and Lower back, particularly L3/4 are the most vulnerable. 

The spine is made up of individual bones called vertebrae.  

There are 33 vertebrae in total, divided into five regions. Between each vertebrae, there is an intervertebral disc.

  1. Neck –  C1-C7 The cervical vertebrae support your head. The first two vertebrae allow for nodding and rotation of the head.
  2. Upper back – T1 -T12 The thoracic vertebrae are in your upper and middle back and connect to your ribs. They support your ribcage and protect your organs.
  3. Lower back – L1-L5 The lumbar vertebrae are in your lower back and are the largest and strongest. They bear the weight of your upper body and provide stability and flexibility.
  4. The sacral vertebrae are fused together to form the sacrum, which connects your spine to your hip bones and supports your pelvis.
  5. The vertebrae at the coccyx are fused together to form the tailbone, which is at the base of your spine and provides attachment for muscles and ligaments.

The Intervertebral Discs

The discs must move to stay hydrated and healthy and this creates space to allow the spinal nerves to  communicate with your organs and muscles and help to signal the body for fight or flight. 

To support a healthy spine, we should maintain good posture, practice proper breathing, exercise regularly, stretch, and make ergonomic adjustments in our working environments.