Healing Chronic Pain Naturally with QiGong – Back Pain

This QiGong Flow was created with the Aide of my Doctors. At the time, It helped me accelerate the healing process and break through the adhesion, and inflammation build up. During times of chronic pain these are the two most inhibiting factors in healing. I still do this flow to warm-up for more intense QiGong or Yoga sessions. Healing Chronic Pain Naturally is the Best way. Taking an integrative Mind Body Approach to healing has been proven time and time again through eons of trial and error.

The pain from injury can be overwhelming but it is only temporary if you allow it to be. Healing hurts, after all we are breaking through tissue that has formed abnormal adhesions to muscles, fascia, tendons, ligaments and nerves that are not supposed to be there. Bite through the initial pain, use the meditative breath work techniques and the tea to help out.

I do not recommend taking pain killers, they only numb the pain temporarily and prevent you from listening to your body to see what it really needs. Pain is your bodies way of telling you that you are alive and that there is something wrong. It is critical to listen to this voice or else you will risk to further injury.

“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.” -Swami Sivananda

Note that scar tissue acts as an inhibitor of blood flow as well as sensory perception to the surrounding soft tissue. In order to heal, we need to break that scar tissue up and get the body into the remodeling phase of construction again. This is a timely process that gets less and less painful each time we practice.

This flow helped me heal my spinal column a few times after severe injury. Many Doctors recommended surgery, but I knew I could heal myself naturally. With my blood, sweat and tears, I healed, and am blessed to have had these experience. Now I get to share what I have found through years of research, along with trial and error with you. 


Getting Started with Healing Chronic Pain Naturally

Principles and How to Guide : Things you may need

  • Create a sacred space that you can go to free of any distraction
  • Intention, if you are thinking negative, you will embody negativity into your body. If you are to move forward, you must think of love, and healing your body
  • You are going to need a belt, flex band, or stretch band for this to stretch the sciatic nerve properly

Meditation Prerequisites for Healing Chronic Pain Naturally

  • Principles of Moving Meditation 
    • Make a sacred space, or a space to practice. This area has to be clean and free of clutter. If you meditate in clutter, the mind will follow suit. 
    • Create two to three times per day that you can practice for at least 30 minutes. Make sure to take care of all obligations before hand so as not to cause unnecessary distraction.
    • Scan the body for any aches, tensions, or pains. Try and make yourself even more comfortable physically
    • Again, time set aside for Meditation has to be distraction free. Take care of your obligations before hand. Turn off all electronics, this includes your cellphone, laptop.
    • Be sure to tell your friends, family that you have an obligation during those times and that they need to be free of distraction.
    • It is easiest to practice as soon as you wake up, and are about to go sleep. This will set you up for the next day and create a positive domino effect.
    • This is going to be moving meditation, and you need to take your time with each movement. Take at least 3  complete breaths in and out. Follow the guide below for more information

Proper Breathing is Critical for Healing Chronic Pain Naturally

You can practice Diaphragmatic breathing anywhere, driving, standing, sitting, etc… Breathing is an essential part of life. As a matter of fact, breathing properly can help you ward off disease as well as increase your bodies metabolic function. Learn how to breath properly so that you are ready for practice.

All breathing unless you are physically exerting yourself should be done through the nose. Relax the mouth shut, This does not mean you should squeeze the jaw shut. Place the tongue at the roof of the mouth, under the ridges. Relax the face, make sure the face is holding no tension. This is a critical step because the vagus nerve in the forehead is directly connects to the rest of the body. If there is tension in the face, this will interrupt proper breathing, as well as tense up other parts of the body inhibiting proper blood and oxygen flow.

Before you continue, practice breathing first. Proper breathing comes from the lower abdomen. Imagine slowly inflating a balloon at the base of your spine, inside of your lower belly. As you inhale, the balloon fills up with air, shifting your internal organs around. Continue to inhale slowly until your upper chest is full of air. Now begin to exhale slowly, imagine the balloon deflating and as it shrinks it wraps around the base of your spine. Squeeze all the air out using your abdomen. Proper breathing will also help to tone and firm your belly. 😉


Meditation Guide for Healing Chronic Pain Naturally

Practice

  • Get comfortable! Arrange your blankets, pillows, cushions so that you can be comfortable.
  • Establish rhythmic breathing, this  will help you relax, and out of your head. It helps to count your breath in and out. Also feel how your body shifts 
  • Set a Mantra – This step is not necessary, however it can help you achieve goals. Mantras come in the form of words, a goal, or even a prayer. If you do not believe in setting a mantra, this is even better. Get to know your mind and the way you think. 
Put your heart, mind, and soul into even your smallest acts. This is the secret of success. -Swami Sivananda
  • You may begin after you have calmed down and established rhythmic breathing. 
  • Become an observer, try not to hold attachment to thoughts, feelings, or predispositions that arise. When they come up, tell yourself, “oh hey,  that is a thought,” then move on to the next one. Focusing on one thought stops meditation. If do become distracted, start over and begin rhythmic breathing.
  • Allow the mind to wander, then bring it back with the breath.
  • If you have chosen to set a mantra, now would be the time to bring it in. As you breath in, imagine the mantra in mind coming into fruition, and as you exhale, imagine the opposite of the mantra coming to pass.
  • Once the timer has passed start to wind down again by counting the breath in and out. Recap any moments you had during practice, and get back to your day.

Tips on an Appropriate Mantra for Meditation for Healing Chronic Pain Naturally

When you feel ready, you can set an intention to your breathe, this is a mantra. Identify a certain stress in your current life you want to try to work on. However, you can also choose to try and improve an existing trait you possess. When it comes to Healing Chronic Pain Naturally, the stress’ in your life will cause pain episodes.

Eventually practice teaches you how to be grateful for everything that you have. As you develop gratitude, and loving kindness toward yourself, you will learn to accept yourself for all of your good traits as well as mistakes. Always remember that choosing to improve yourself in Mind, Body, or Spirit is selfless. Healing Chronic Pain Naturally requires an integrative mind body approach. Becoming mindful and aware of thought, and movement is an essential key towards progress.

Do your best to pick a selfless mantra, versus something that can be selfish. Improving yourself means you cause a positive butterfly effect in your surrounding community. This means it will benefit everyone that you come into contact with. Healing Chronic Pain Naturally will give you a new and improved outlook on your situation. The poses below will help you with Healing Chronic Pain Naturally.


Healing Chronic Pain Naturally Has Been Practiced for Eons

Ancient Mind Body Practices are the latest craze in peer reviewed scientific studies. Over the past couple years, Much research has been dedicated to looking into Healing Chronic Pain Naturally. Currently, there is a huge burden on the medical field is because of Chronic Pain.

At the current state, the numbers are growing. Chronic Pain and Obesity, the leading cause of chronic disease are correlated. In the United States alone, three out of five people suffer from metabolic syndrome. For most, loosing weight and getting fit plays a huge part of Healing Chronic Naturally.

Thankfully, there is a clear answer for this pandemic sweeping the world. Ancient Mind Body Practices like QiGong not only help you Heal Chronic Pain Naturally, but will also help you get in the best shape of your life. 


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This practice will start in Savasana. We need to relax as much as possible before we start. Getting into a dream like state will allow you to better listen to your body and what it needs that day. You may need to stretch the cat more than the cow out 😉

 

 


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“Tabletop Position”

When you feel ready, come up on your knees in a box position. While in this position, make sure the wrists are stacked directly over the shoulders. Make sure to spread the fingers as wide as possible. This will allow you to spread out your body weight evenly throughout the hand keeping the wrists safe.

 


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“Bitilasana”  Cow Pose

Come into Bitilasana / Cow, inhale as you lower the spine, raise the gaise to where the ceiling and wall meet.

 

 


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“Marjaryasana” Cat Pose

From Cow, Come into Marjaryasana  /  Cat, exhale the stomach into the spine and lower the head.

Cycle between cat and cow 10x before proceeding to the next asana / pose. Remember to maintain the meditative state mentioned above. Deep breathing along with a positive mindset, and action will help you heal.  

 


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From “Tabletop” Pose

Walk the hands out a few inches and proceed to tricep  push-up down as shown in the picture. The slower the  better as this will help to build more stabilization through  the core, shoulders, arms and trunk. Try your best not to  allow the hips to sink. Keep the butt up! As you are coming  down, roll the toes down unto the ground  

 


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“Savasana” Belly Corpse Pose (Preparation for Bhujangasana)

In Savasana Corpse Pose Touch the Forehead to the  ground. Make sure the hands are directly underneath the  shoulder blades. The next steps are critical that you listen  to instruction so as to do the poses correctly and not cause further injury. 

 


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Coming into “Bhujangasana” The Serpent 

The proper way to Cobra / Bhujangasana is done by  engaging the low back. To experience what this feels like,  lift the hands up. Use the low back to lift the body up,  and bring the gaze up to the where the ceiling meets the  wall. Popular misconception of this pose is to begin by  engaging the upper body. Doing so will cause  unnecessary pressure to the spinal cord and discs. It is  critical to enter this pose correctly as it will help to  strengthen the posterior chain.  Keep the feet together and touch the big toes. Keep the big toes pointed toward the floor as this will help to further relax the sciatic nerve, allowing for further range of motion.

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Once you have lifted up with the low back as high as  possible. Place the hands down underneath the shoulder  blade and push up ever so slightly. Notice that I only  went up a few inches. Do not wrench your back, it only  needs a little bit of push to get the proper stretch to the  discs. The point of Cobra is to release pressure on the  spinal column from gravity. Hold the stretch for a minimum of  three breaths. Then return to Savasana Corpse Pose.

 


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Ardha “Salabhasana” Half Locust Pose

From Savasana come into Ardha Salabhasana \ Half  Locust. It is critical to maintain the hips on the floor while lifting the legs. It is important to relax the head, and shoulders and back during this. If the muscles in the back are tight, they will pull and tug on the hip muscles during movement. Also try and point the big toes onto the floor during this. This will help to relax the sciatic nerve.

 

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Alternate with the legs in Half locust, 10x each leg  before returning to Savasana Corpse Pose  This pose helps to strengthen the posterior chain which  is critical to all movement. The main areas of the body  strengthened are the hamstrings, and low back.  Strengthening these muscles provides full body  stabilization during all movement. 

 


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Preparation for “Shashank Bhujangasana”

 

Come back into Savasana Corpse Belly Pose in preparation for Shashank Bhujangasana (Child’s Pose)

 

 

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From Savasana tricep push-up with the knees down still  back into box. Keep the hands firmly planted and the  fingers spread as wide as possible to distribute the  weight of the body evenly. The wrists are weak and  easily injured. Doing this transition will strengthen the  forearms, chest, shoulders, and trunk. Make sure not to  drop the hips as you are coming up.   

 


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“Shashank Bhujangasana” Striking Serpent

Come into Shashank Bhujangasana / Childs Pose Keep the knees at hip  width apart. Try and stretch the lats out. These muscles  often get tight and hold a lot of tension. Stretching and  strengthening these muscles provides much needed stabilization in the thoracic spine during all movement. This pose also helps to alleviate the effects from sitting at a desk. Pause here and take a minimum of three breaths. Feel how your body shifts around with your breathing.

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Coming back into “Savasana” Corpse Pose

Keep the hands stationary, exhale and begin to shift your body back into corpse pose. Go slowly, sudden jerking movements may cause  further injury

 


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“Savasana” Corpse Pose Preparation for Bhujangasana

From here, you are going to cycle back, and prepare for Bhujangasana

 

 

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“Bhujangasana” – The Serpent

Once again, lift up with the low back as high as possible. Place the hands down underneath the shoulder blade and push up ever so slightly. Notice that I only went up a few inches. Do not wrench your back, it only  needs a little bit of push to get the proper stretch to the  discs. The point of Cobra is to release pressure on the  spinal column from gravity. Hold the stretch for a minimum of  three breaths. Then return to Savasana Corpse Pose.


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Ardha “Salabhasana” Half Locust Pose

Once again, you are going to repeat the cycle from above. From Savasana come into Ardha Salabhasana \ Half  Locust. It is critical to maintain the hips on the floor while lifting the legs. It is important to relax the head, and shoulders and back during this. If the muscles in the back are tight, they will pull and tug on the hip muscles during movement. Also try and point the big toes onto the floor during this. This will help to relax the sciatic nerve.

 

 

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Alternate with the legs in Half locust, 10x each leg  before returning to Savasana Corpse Pose  This pose helps to strengthen the posterior chain which  is critical to all movement. The main areas of the body  strengthened are the hamstrings, and low back.  Strengthening these muscles provides full body  stabilization during all movement. 


Preparation for “Shashank Bhujangasana”

Come back into Savasana Corpse Belly Pose in preparation for Shashank Bhujangasana (Child’s Pose)

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From Savasana tricep push-up with the knees down still  back into box. Keep the hands firmly planted and the  fingers spread as wide as possible to distribute the  weight of the body evenly. The wrists are weak and  easily injured. Doing this transition will strengthen the  forearms, chest, shoulders, and trunk. Make sure not to  drop the hips as you are coming up.   

 

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“Shashank Bhujangasana” Striking Serpent

Come into Shashank Bhujangasana / Childs Pose Keep the knees at hip  width apart. Try and stretch the lats out. These muscles  often get tight and hold a lot of tension. Stretching and  strengthening these muscles provides much needed stabilization in the thoracic spine during all movement. This pose also helps to alleviate the effects from sitting at a desk. Pause here and take a minimum of three breaths. Feel how your body shifts around with your breathing.


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Back into “Tabletop” 

From Tabletop, you will once again go through the cat and cow cycles. Repeat the cat and cow cycle 10x like the first time around.

 


Check out this Video on Healing Chronic Pain Naturally with QiGong


Repetition is the Mother of Skill – In this Case, it will Help You with Healing Chronic Pain Naturally

Repeat the cycles above three to five times. This means one session should take a minimum of 45 minutes. One key benefit of QiGong is that it trains all five elements of fitness in one session. Not only are you healing your body but also training Muscular Strength, Endurance, Cardio, Flexibility, and Body Composition. Healing Chronic Pain Naturally is possible, it takes time and dedication. 

Most of the time, injury happens because the body has become deconditioned, leaving it in a weakened state. While the body remains deconditioned, injury is much easier to occur. For instance, a sneeze while sitting down at a desk can cause a disk to bulge. To give you a better idea of just how frail the body is in this state, even a sudden jerking motion reaching above the head to grab something left high up on closet shelf can cause injury.

Once you start to get fitter, and stronger, it is imperative that you start taking better care of yourself. Afterall, no one can make you workout, or eat healthy. If you do not do it for yourself, think about all the people in your life. How much more of yourself will you be able to give your loved ones if your are healthier. Imagine coming home after work not feeling tired anymore. Imagine having enough energy left to be able to take part of the people’s lives. That is what a Mind Body Program will help you achieve. 

Thank you for reading, -Ninos Ibraham



 

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Ninos Ibraham

Ninos Ibraham has over 10000 hours of training in QiGong, Yoga, Bodybuilding, Weightlifting, Nutrition, Body Mechanics, The Human Movement System, Eastern Psychology. Ninos Used to weigh in at almost 400lbs over a decade ago. With research into nutrition, human movement science, martial arts and yoga, Ninos had an amazing 200 lb weight loss in 9 months. What makes it more amazing is that Ninos did this without the aide of doctors, personal trainers, surgical procedures, and magic weight loss pills. Ninos has been a plant based vegan athlete 95 % of the time over the last 11 years.

7 thoughts on “Healing Chronic Pain Naturally with QiGong – Back Pain

  • April 22, 2017 at 11:39 pm
    Permalink

    Yoga and clean eating has helped me so much

    Reply
  • April 24, 2017 at 4:21 pm
    Permalink

    I have had low back pain since a car accident many years ago. this flow helps my back feel better

    Reply
  • April 29, 2017 at 7:07 am
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    this is an awesome tutorial, thank you!

    Reply
  • May 1, 2017 at 7:43 am
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    It’s really a cool and useful piece of information. I am happy that you shared this useful info with us. Please keep us informed like this. Thank you for sharing.

    Reply

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