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 suffer from this problem, read more below. 

It is common for back pain to be relieved after taking a pain reliever or an anti-inflammatory. Massages from a physiotherapy specialist are also very effective in these cases. Now, could maybe a breathing technique get rid of the pain too?

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

The fact of exercising our body by practicing certain stretches and also using our breathing, always manages to relieve pain and offers us a little more mobility.

In this article, we are not going to talk about yoga, but rather a technique developed by Andrew Weill, director of medicine at the University of Arizona (United States), which serves to alleviate this type of problem that is so common.

It costs nothing to put this technique into practice. It’s simple, economical and non-invasive, so how about learning this simple breathing exercise?

Can Breathing Really Alleviate Back Pain?

Before teaching how Dr. Andrew Weill’s breathing technique works, we want to delve a little deeper into the question of whether this technique can be effective or not, taking into account the opinion of experts:

• The Avanfi Institute of Traumatology and Physiotherapy in Madrid (Spain) explains to us that the human body has a muscle called the “transversus of the abdomen”. Its purpose is to provide stability in the area between the back, abdomen and pelvis.
• It’s like a kind of belt that surrounds us from the navel to the spine.
• This muscle is intended to provide stability in our posture and also protect our spine.

• This muscle oppresses the viscera of our abdomen, so that, each time we breathe, it exerts a “fixation” movement in the spine and throughout our interior. It is a structure that is also part of the exhalation of air during breathing.

While moderate exercise and breathing techniques are effective in relieving back pain, it is also interesting to know more natural alternatives to alleviate the pain.

Breathing can relieve back pain

• Whenever we follow a type of slow breathing, we will exercise the movement and resistance of this central abdominal muscle, which is located from the navel to the spine, and we will be able to relieve the pain in the back.
• The secret is to know how to exhale, that is, to expel the air, when this muscle moves. Now, we have to release all the air until we notice the muscle pressure.

• Contracting this muscle is very effective in protecting the lower back.

4-7-8 Breathing Technique to Relieve Back Pain

Previous aspects to consider about breathing technique

• This exercise will have more effect as we practice it more often. That is, the first day will relax us, the second will make us feel more rested and lighter, and on the third, we will notice a clear reduction in pain.
• We should practice the exercises every day. It won’t take more than 5 minutes.
• Never repeat it more than twice a day. It is ideal to do the second one before going to sleep. In this way it will help to make you more relaxed and to sleep more deeply.

How to Perform the 4-7-8 Breathing Technique to Relieve Back Pain

• Put on comfortable clothing that doesn’t squeeze you.
• Sit in a place with a firm base where you can comfortably lean your spine.
• Close your mouth and inhale deeply through your nose for 4 SECONDS.
• Now hold your breath for 7 SECONDS.
• Next step? Exhale this air from your lungs for 8 SECONDS. Know that this is the most important part, it is where we exercise the transverse abdomen muscle and that it will help us to relieve back pain.
• Repeat 4 times (two sessions a day).

Other advice, relaxation techniques and exercises that may be helpful

• Meditation to control stress and anxiety.
• Yoga and tai chi chuan are ideal for alleviating back pain.
• The swimming.
• Walk every day for half an hour.
• Don’t stay in the same position for too long.
• Don’t bend your spine when picking something up off the ground; bend your knees.
• Your bed mattress should not be too hard or too soft; it must adapt to your movements, with a low pillow and bedding that doesn’t weigh you down.
• Never sleep on your stomach as it forces you to bend your head to breathe and you will have pain in your neck and back. The best posture? The fetal position.
• Never carry too much weight. It’s better not to exceed a kilo.
• Avoid being overweight.
• Always avoid self-medication. It is common that before back pain we resort to anti-inflammatory drugs, which can bring us several side effects.

• Before any problem, consult a professional to find out the source of the inconvenience. Follow this advice and always remember to maintain good posture when working or even right now when reading this article on your cell phone or computer. How are you sitting?

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