Relieve Back Pain With A Simple Breathing Technique

Is it possible to relieve back pain through a breathing technique ? If you are one of those people who suffers from this ailment, you may be surprised.

It is common for back pain to ease after taking a pain reliever or anti-inflammatory. Massages from a physiotherapy specialist are also very effective in these cases. Now, maybe a breathing technique could do it too?

It is known, for example, that yoga is very therapeutic for all those who suffer from back pain.

Exercising our body by practicing certain stretches and using our breathing in turn, always manages to relieve pain and offer us a little more mobility.

In this article we are going to talk to you about a technique developed by Andrew Weill, director of medicine at the University of Arizona (United States), which helps us to alleviate these types of frequent ailments.

It’s simple, inexpensive, and non-invasive, so will you join us in this simple breathing exercise?

Can Breathing Relieve Back Pain?

Before we show you how this breathing technique works, we want to dig a little deeper into the question of whether or not it can be effective, taking into account the opinion of the experts:

• From the Avanfi Institute of Traumatology and Physiotherapy in Madrid (Spain), they explain that the human body has a muscle called the “transverse abdomen”. Its purpose is to offer us stability in the area between the back, abdomen and pelvis.

• It is like a kind of belt that surrounds us from the navel to the spine.

• The objective of this muscle is to offer us stability in our posture and in turn protect our back.

• This muscle presses on the viscera of our abdomen, in such a way that, every time we breathe, it exerts a “fixation” movement  on the back and throughout our interior. It is a structure in turn that is part of the exhalation of air during breathing.

Breathing can ease back pain

• Whenever we carry out a type of slow breathing, we will exercise the movement and resistance of this central muscle of our abdomen, which goes from the navel to the spine, and we will be able to relieve back pain.

• The secret is to know how to exhale, that is, to expel the air, at which point the muscle moves. Now, we must release all the air to the maximum, until we notice that it oppresses us.

• The contraction of this muscle is very effective in protecting the lower back.

Technique 4-7-8 to relieve back pain

Previous aspects that you must take into account

This exercise will have more effect as we practice it more frequently. That is to say, the first day it will relax you, the second it will make you feel rested and lighter and, on the third, you will notice a clear decrease in back pain.

You must practice it every day. Do not take more than 5 minutes.

Never repeat it more than twice a day. It is very appropriate that  you do the second before sleeping. This will help you feel more relaxed and fall asleep deeper.

How to perform the 4-7-8 technique to relieve back pain

• Wear comfortable clothes that do not oppress you.

• Sit in a place with a firm base where, in turn, you can lean your back comfortably.

• Close your mouth and inhale deeply through your nose for 4 seconds.

• Now hold your breath for 7 seconds.

• Now you must exhale ( blow out) that air from your lungs for 8 seconds. You already know that this is the most important part, there where we exercise the transverse muscle of the abdomen and that it will help us to relieve back pain.

• Repeat it 4 times (two sessions a day).

Other tips, relaxation techniques and exercises that may be useful to us

• Meditation to control stress and anxiety.

• Yoga or tai chi are suitable for relieving back pain.

• The swimming.

• Walk every day for half an hour.

• Don’t hold the same positions for a long time.

• Don’t bend your back when you need to pick something up off the ground: bend your knees.

• The mattress of your bed should not be too hard or too soft, it should adapt to your movements, with a low pillow and bedding that does not weigh.

• Never sleep on your stomach, as it will force you to bend your head to breathe and you will get neck and back pain. The best posture? In the fetal position.

• Never carry a lot of weight in your bags.

• Avoid being overweight.

• Always avoid self-medication. It is common for back pain to immediately resort to anti-inflammatories, which can bring us various side effects.

If you have any discomfort, go to a professional to explain the origin of this ailment. Follow their advice and always remember to maintain good postural hygiene when you are working or even at this very moment, when you are reading the article on your mobile or laptop. How are you sitting?

Take care of your back and put these simple breathing tips into practice!