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Take a block or a rolled up blanket and place it between your upper inner thighs. Engage the muscles of your legs on all four sides. Hug your muscles to your bones. Squeeze or hug your shins together, and roll the block or blanket back behind you. This action is called inward spiral. It is an important action to learn, as it will help your back remain pain free.
Now take your block or rolled up blanket and place it between your inner calves. Press into it with your shins and keep your arches lifted at the same time.
This action draws the lower part of your legs in towards the midline, and it strengthens your inner thigh muscles. It's with the strength of your shins and upper inner legs that you will learn how to draw the top of your thighs back and apart to widen the back of your pelvis. This will help you create more space and expansion in your lower back and find new freedom from pain.
Keep your shins vertical, perpendicular to the ground. Check this out in a mirror to be sure. Keeping your shins vertical will help you keep even weight on all four corners of your feet, and it will give you the resistance you need to move your thighs back.
Take the top of your thighs back until the center of your hip joint aligns directly over your knees and ankle bones. You might be surprised to find out how far back the thighs need to go to be aligned with the knees and the ankles.
Standing with your thighs forward and your knees locked back is one of the major causes of lower back pain, and one of the easiest things to change. Keeping your thighs back and apart will actually open the back of the pelvis and take the pressure off your sacrum.
The sacrum is the large triangular bone at the base of your spine. We can divide the sacrum into two parts. Take the top of your sacrum in and up and then take the bottom of your sacrum down. When you take the top of your sacrum in and up, you will help to create and establish a lumbar curve, which is necessary for a pain free lower back.
When you take the bottom of your sacrum down, the tail bone will lengthen and your abdominal muscles will gently lift.
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