By Introduction
Breathing can reduce back pain; but, it’s often overlooked. Learn proper techniques to reduce tension and stress in the body. It can provide relief in the short & long-term.
- Instant pain relief
- Better posture and balance
- Improved sleep
- More energy
- Boosts your immune system
Tailor breathing exercises to your needs and combine with body mechanics for extra benefit.
This guide will explore how proper breathing can reduce muscular tension in the lower back. It will help you recognize incorrect habits that can increase strain, and understand why breathwork is essential for back pain management. That way, you can prevent further injury and avoid exacerbating existing pain.
Benefits of Breathwork for Back Pain
Breathwork can be a handy relief for back pain. By taking deep, mindful breaths, we can reduce stress and tension. Breathwork is powerful; it helps us relax our body and release physical and emotional tensions.
Here are some ways breathwork can help with back pain:
Improved breathing mechanics
Breathwork can help with mindful breathing. It teaches people to pay attention to the sensation of air going through their body. This can help with back pain relief.
Being mindful of your breath also helps with maintaining good posture and reducing strain on your muscles.
Enhanced mental clarity and reduced anxiety are helpful for those with back pain. They help people make decisions and stay focused during recovery. Breathwork helps counter pain-producing impulses. Over time, it can reset nervous system responses, leading to more fluid movements and better posture.
Studies show that breathwork can reduce psychophysiology stress responses associated with chronic back pain. This can help with improved mobility and make other therapies more effective. Breathwork also leads to improved physical efficiency and can reduce fatigue throughout the day.
Improved posture and body alignment
Breathwork boosts core awareness and leads to better posture and body alignment. As you do the breathwork, you become aware of your body’s tension that’s been buried in your subconscious. This recognition gives you the opportunity to move your spine, hips, and other vertebrae into better alignment. This helps posture, but also reduces back pain from stress.
Moreover, breathwork encourages relaxation in your body. If stress causes tension and imbalances in the muscles, it can lead to bad posture and physical pain. It can also spark neural pathways in your central nervous system, bringing a calming atmosphere. As you relax and get enough oxygen to your tissues, postural changes will happen and improve your alignment.
Reduced muscle tension
Breathwork can help reduce muscle tension in the body. This is especially helpful for those with back pain. During a session, the body releases deep-seated emotions, allowing the individual to relax their muscles. This helps them reconnect to their body and gain greater awareness over how to heal themselves.
Breathwork also reduces feelings of anxiety and stress, which are linked to back pain. As individuals become more aware of their breathing patterns, they can achieve a sense of calm and reduce physical sensations, such as tightness or aches in the muscles and joints. With enough practice, they can use these breathing techniques on their own to aid physical wellness.
In addition to reduced muscle tension, other benefits of breathwork include:
- Increased oxygen flow into cells
- Improved digestion and sleep
- Reduced tension headaches
All these benefits add up to an overall sense of wellbeing, which can lead to a reduction in chronic back pain over time.
Improved circulation
Breathwork can help circulation. When you take slow, deep breaths your diaphragm pushes down on organs in your abdomen. This encourages oxygen flow, which reduces inflammation. Endorphins are also produced, reducing pain. Focusing on the breath, instead of discomfort, reduces stress and anxiety which can lead to tense muscles and back pain.
Breathwork can also be used as a preventative measure. Practicing slow breathing regularly can stop back muscles from tensing up when under strain.
Reduced stress
Breathing exercises can reduce stress and anxiety, and also improve physical health. Studies have found that focused breathing techniques can manage lower back pain, and symptoms like tightness in back muscles or an “ouch” reflex with limited movement.
Teaching individuals to focus on breathing while holding poses can help them slow their breath and take deeper breaths from their stomach. This reduces the hormone cortisol (associated with stress) and increases nitric oxide, which helps relax blood vessels and oxygenate body areas lacking energy.
Pausing during breathing increases the amount of oxygen taken in, which helps create balance between our mind and body. With regular practice for those living with chronic pain or conditions like sciatica, deep breathing can relax muscles, improve emotional wellbeing, and quality of life.
Types of Breathwork
Breathwork is a must for those with back pain. It comes in various forms, each with its own advantages. This article will explain the different types of breathwork, and help you decide which one can give the most relief from back pain. Key features of each will be provided.
Diaphragmatic breathing
Diaphragmatic breathing is a breathwork that helps oxygenate the body, reduce stress and increase relaxation. It is a deep inhale & exhale that takes place in the belly area. Our diaphragm is the biggest muscle for breathing and has an impact on our physical and mental well-being.
This breathwork can help those with back pain or stress to relax the body. It is easy to do – get in a comfortable seated or lying down position, focus on your breath and put one hand on your chest and one hand on your stomach.
Inhale and focus on expanding your stomach against your hand, extending it outward. When exhaling, push out all the air as if trying to blow out a candle. Draw in shorter breaths until you have slow, even breaths with no strain or discomfort.
Diaphragmatic breathing is linked to improved heart health with reduced resting heart rate & blood pressure levels. It can help with calming anxiety & stress disorders and can increase oxygen saturation levels. Making it part of your daily ritual can bring moments of stillness away from the chaos & worries life may bring.
Abdominal breathing
Abdominal breathing reduces tension, creates inner stability and improves overall wellbeing. It focuses on the musculoskeletal system. The abdomen expands on the inhale and contracts on the exhale.
To practice, inhale slowly through the nose – let the abdomen rise. Exhale slowly through the mouth, allowing the abdomen to deflate. Imagine oxygen-filled air entering your belly area and massaging organs. Exhale out any built-up tension due to daily stress or energy blockages.
Continue this deep breathing and feel more relaxed. Inner wellbeing increases and oxygen-carrying cells circulate throughout the body.
Ujjayi breathing
Ujjayi breathing, also known as “victorious breath,” is a pranayama exercise used in yoga. It involves narrowing and lengthening airflow by partially closing the back of the throat. This makes a hissing sound and helps to stay aware of inhalation and exhalation.
This breathwork is not only used in yoga. It can help with physical pain, like back pain and muscle tension. It can release stress and tension in the body, instead of numbing the pain with drugs.
There are four key components to Ujjayi breathing: inhale length, exhale length, abdomen movement, and throat sound.
Ujjayi can be done in a comfortable position, with the feet flat or legs crossed. Start with ten breaths each session. Inhale for 4-5 seconds and exhale for 8-10 seconds. The belly should go up slightly on the inhale, and down on the exhale, to release tension in the spine. Experiment with different lengths to find what works best.
Alternate nostril breathing
Alternate nostril breathing, also referred to as Nadi Shodhana or ‘channel purification’, is a popular and simple form of pranayama. It can be used as a meditation technique and has many health benefits. These include decreasing stress, improving sleep, aiding digestion, balancing hormones, and reducing back pain.
To perform the technique, use your right hand to close one nostril while you inhale and exhale through the other. This is one cycle. Repeat it for several minutes for best results.
Benefits:
- Stabilizing rheumatic conditions e.g. arthritis pain
- Improving circulation
- Reducing headaches
- Balancing brain hormone production
- Increasing focus and concentration
- Reducing anxiety and tension
- Reducing back pain
Practicing Breathwork for Back Pain
Breathwork is an ancient practice which is now becoming popular in the West. Research shows it has many healing benefits. In this article, we will cover the basics of breathwork. We’ll also discuss how it can be used to manage back pain. It’s a great way to reduce stress and pain.
Find a comfortable position
Breathwork practices use certain breaths to influence your body. When doing it at home, make sure you are comfortable. Your spine should be in a neutral position and your lower back relaxed. Sitting in a chair with good back support or lying on the floor with pillows or blankets is ideal.
Once you find a position that works for you, relax your jaw, shoulders, and other muscles. This way, your body is in a supportive state for healing and pain relief.
Start with diaphragmatic breathing
Diaphragmatic breathing is focusing on the breath and letting it move through your body. You should focus on bringing air into the belly and rib cage so your diaphragm expands and fills with oxygen. The aim is to deepen your awareness of breathing and relax tight muscles or reduce stress or anxiety.
It’s best to practice diaphragmatic breathing lying down in a comfortable position. Start by noticing every inhalation and exhalation. Both must be slow and deep. This can help you feel more relaxed.
Visualize on each inhalation, air flowing down from the top of your head to your lower ribs. It should fill up all areas of your rib cage like inflating a balloon. On each exhalation, visualize air coming out with a full release at the end, like deflating a balloon.
Experiment with different lengths for each inhalation and exhalation. Try counting 1-2-3 for an inhale and 3-2-1 for an exhale. Find a pattern that feels natural for you. Don’t rush. With regular practice, diaphragmatic breathing can help with back pain and other conditions like anxiety or stress-related issues.
Progress to abdominal breathing
Once you are comfy with diaphragmatic or belly breathing, it’s time to move on to abdominal breathing. It’s similar to diaphragmatic in that it requires focus and control of your breath as you inhale and exhale from the belly. However, instead of just filling your lungs, abdominal breathing focuses on the lower abdomen, filling it up and releasing it.
To practice, sit or lie down in a comfy position with your legs crossed or feet flat on the floor. Place one hand on your stomach above your navel and feel the light expansion as you inhale. Take a deep breath in through your nose using slow and even breaths. Ensure the breath travels down into the lower abdomen instead of just staying in the top part of your chest or shoulders.
Once filled up, let out an even exhalation through either your nose or mouth. Relax after each breath both during inhalation and exhalation. With practice and consistency, these peaceful breaths can become deeply ingrained in our daily life – providing us with an ever-available pathway towards relaxation!
Move on to Ujjayi breathing
Once you understand the basics, it’s time for Ujjayi breathing. This type of breath is sometimes called the oceanic breath, because it has a similar sound. To do it, you need to slightly constrict your throat like you’re saying “hmmm” and then inhale and exhale. You should be able to hear the wave-like sound.
Ujjayi breathing has two benefits:
- Firstly, it helps oxygen flow around your body and relaxes you – great for reducing back pain.
- Secondly, it can help you focus on your breath instead of the pain. Plus, it detoxifies your organs, which can lessen the pain if it’s connected to built-up toxins.
Finish with alternate nostril breathing
Nadi Shodhana or Alternate Nostril Breathing is a classic form of pranayama breath practice. It is a great way to end a session. It stimulates both the sympathetic and parasympathetic nervous systems.
To do it:
- Sit in a chair with feet flat on the floor and spine erect. Arms hang loosely.
- Make a Vishnu mudra with the right hand. Pointer and middle finger fold down, ring finger, pinkie and thumb extended.
- Take deep breaths through both nostrils. This sets up a rhythm for the exercise.
- Close off one nostril with the thumb. Do not hold breath. Alternate sides. Do 6 repetitions/cycles of each side.
- Release any held tension with a long deep sigh. Rest with open eyes. Notice how you feel afterwards.
Conclusion
Breathing exercises can help those with back pain. Controlled breathing calms the body and strengthens core muscles. Start with a few minutes of deep breathing daily. If you need more help, talk to your doctor or physical therapist. Unlock the power of breath. It’s easy and could help with acute and chronic back pain. See if it helps your quality of life!
Frequently Asked Questions
What is the healing power of breathing?
The healing power of breathing is the ability of controlled breathing techniques to help reduce stress, decrease pain, and promote overall physical and mental well-being.
How can breathing help alleviate back pain?
Breathing exercises can help alleviate back pain by improving circulation, reducing muscle tension, and creating a sense of relaxation that can reduce the perception of pain.
What are some breathing exercises that can help with back pain?
Some breathing exercises that can help with back pain include abdominal breathing, alternate nostril breathing, and the 4-7-8 technique.
How often should I practice breathing exercises for back pain relief?
The frequency with which you practice breathing exercises for back pain relief will depend on your individual needs and goals. Some people benefit from daily practice, while others may find that practicing a few times a week is sufficient.
Can breathing exercises be used in combination with other pain management techniques?
Yes, breathing exercises can be used in combination with other pain management techniques, such as heat therapy, physical therapy, and medication, to help alleviate back pain.
