Here is a gentle Qigong exercise and routine that can help develop back strength, stability, and increase circulation. It’s centered around a Qigong exercise called “Rolling the Hands Backwards.”
There are several different names for the movement, with minor variations – and they are all helpful!

Upper, Mid, and Lower Back Pain

Back pain is one of the most common health complaints that bring people to the:

  • doctor
  • chiropractor
  • massage therapist
  • physiotherapist
  • acupuncturist
  • and/or therapists

Additionally, many people require prescription pain killers, anti-inflammatories, and supplements to manage pain and discomfort.

There are estimates that suggest that the majority of people (one source claimed 80%)  will experience back pain at some point in their life. Around 20% of people will deal with chronic back pain daily.

Honestly, there is a variety of stats that conflict with each other – but as a practitioner of Traditional Chinese Medicine and Qigong instructor, I can say that back pain is very common. It is one of the main reasons people book appointments for acupuncture.

Back pain can drastically affect quality of life if it is left untreated.

What is the Root of Back Pain?

There are many root causes of back pain such as:

  • acute, minor injuries
  • arthritis
  • “bulging disc” or disc herniation
  • degeneration
  • “pinched nerve”
  • posture
  • repetitive strain injuries
  • and so much more!

Fundamentally, back pain can be separated into 5 broad categories:

  1. Strain and Injuries
  2. Structural Issues
  3. Movement and Posture
  4. Secondary pain (meaning that there is another health condition causing the back pain)
  5. Qi Imbalance – poor circulation, qi stagnation, qi deficiency, kidney qi imbalance

It’s always best to consult your doctor or primary care provider to receive an accurate diagnosis for your particular condition.

In some cases back pain will require radical medical intervention – such as surgery. In many cases, back pain can be managed by increasing blood circulation, qi circulation, and developing strength in the midsection. Fortunately, this can be done through Qigong!

In this video we will practice a Qigong routine and exercise that can help with qi circulation and develop strength and stability in the core muscles around the midsection.

By the way, you don’t need to have back pain to practice this short routine ?
It is beneficial for the kidney organs, the Du and Dai Mai meridians, the Dan Tian, the shoulders, neck, posture, and can be a very relaxing practice!


Keep Trying to Help Yourself!

Back pain can resolve quickly, or it can take a long time. The important thing is to keep trying to find what will work.
We should always seek professional guidance when we need it, but we should combine this with ‘helping ourselves.’

Use this practice if you have been sedentary or sitting for a long period of time. Try and practice regularly!

If you are looking for more Qigong practices you can try:

Daily Qigong Routine– simple movements, great for daily practice

Qigong for a Calm and Clear Mind – great practice if you

Or I would highly recommend the 30 Days of Qigong in the Communi Qi for a wide variety of practices that will help to increase circulation in all muscles, tendons, bones, meridians, and organs. It includes the very popular Rolling Wave Practice.

I am sure you will find it beneficial!