This Breathing Technique Helps Back Pain
There are a few times in life that a certain pain actually makes you feel old. Back pain is definitely one of those. Depending on your activities it can be as early as your first period or at your first job! There’s a lot of reasons to not worry about the pain but having the awareness of it can help you prevent it worsening.
Signs to be concerned
These could be a few signs that back pain can be more than just a muscle strain
multiple days of pain that reduces daily function (sitting, walking, etc)
recurring pain with no known cause
sharp pain that takes the breath away
tingling sensations or a sudden change in temperature in areas for no known reason
pain or discomfort in the hips and/or down the leg
Physical Therapy
Physical therapy is the go to treatment for most acute back pain symptoms. It is also the most common requirement before surgery is considered. Physical therapy can help diagnosis, treat acute pain and provide a gentle exercise treatment to assist older clients prevent further set backs.
The breathing technique
This particular breathing technique can further assist reducing back pain with the combination of physical therapy, exercise and daily movements.
Begin by checking your posture. Some of us are like me with a lower back arch that moves the hips at a downward angle. Noting that you will likely also have a open chest but tilted head position. Others however may be in the opposite where the hips may be angled towards the spine - the back is flat and the chest may be hunching forward. If you are neither then you may have really great posture!
Starting in a standing position, feet at hip distance and body relaxed
First align your front hip bones parallel to the ground
Then align the shoulder head with the ears without straining, you may need to change your chin and head position more than the arms for this
Notice if your front ribs poke forward or back, we will adjust this in a moment
As you focus on steadying yourself in this position try to reduce any strain.
As you find your next inhale, open the ribs side to side and forward and back
As you exhale feel a lift from the pubic bone towards the belly button
Continue here for a few rounds
On the 3rd or 4th time as you exhale also add that the front ribs align as well towards the belly button
Continue again for a few rounds
You may notice the change of the length of your spine as you continue here.
This is a form of breathing that will lengthen the spine without creating tension. As you continue with your treatments and exercise use the exhale during moments you are exerting force in this manner. It will allow you to reduce compression and may allow you to further progress in an upward trajectory! This is easier managed while in laying down positions as you are supported by gravity and the surface you are laying on.
