Move Without Pain: A Gentle Mobility Exercise for Knees and Lower Back

When you’re in pain, the body often feels like a stranger. Whether it’s from arthritis, an injury, or tension in the lower back, the instinct is to stop moving altogether — to protect. But what if the path to relief begins not with being in a protective stance and doing nothing, but with gentle, mindful motion?

In my new video, I guide you through a simple exercise designed specifically for people who experience pain in the knees or lower back. This approach is part of my Light Space Movement method — a mindful way of reconnecting with your body through awareness, ease, and presence.

Why gentle movement matters when you’re in pain

When pain appears, our nervous system becomes hyper-alert. It’s trying to protect us, but it often leads to stiffness and fear of movement. What happens is that you become less mobile - and the less you move, the mibility vanishes even more. Instead of forcing your body, the goal is to find a starting point that feels pain-free — a safe zone where your body can begin to move again with trust.

Through this approach, movement becomes not a battle against pain, but a conversation with your body.

The power of mindful movement

Mindful movement doesn’t mean doing less — it means doing differently.
By moving with awareness and kindness, you give your body space to release tension and find balance. Over time, this gentle attention can reduce pain, improve mobility, and restore your sense of confidence and wellbeing.

In this video, you’ll learn:

• How to find a pain-free starting point and build from there

• What to focus on when pain or stiffness arise

• How to move in ways that calm your nervous system rather than aggravate it

• A short, guided exercise that supports mobility in your knees and lower back

The entire sequence can be done at home, without equipment, and at your own pace.

About Light Space Movement

Light Space Movement is a mindful approach to body and mind, created by Alexandra Meffert. Rooted in yoga, functional anatomy, and the healing power of awareness, it offers a space to move, breathe, and reconnect — especially when pain or stress have made movement difficult.

→ Explore more: www.lightspacemovement.de