Low back pain can be a debilitating condition, leading to missed work, lost wages, missed opportunities and decreased quality of life. In the US, 8 out of 10 people experience low back pain at some point in their life. Of those, 5% will develop chronic, or long term, low back pain. Because you are reading this, you have likely experienced low back pain. Maybe you have sought treatment, but the problem persists or continues to return.
A simple movement we do every single day, all day long, aids in the reduction of low back pain. This movement is breathing. While breathing is an automatic function and we do not need to think about doing it, most of us are not breathing properly. Improper breathing contributes to spinal dysfunction, causing tightness and pain from the top of the neck to the end of the tailbone.
Over time, we have learned faulty breathing habits due to poor posture and ergonomics, the desire to “suck it in” and appear thinner, improper tongue placement in the mouth, and many other factors. Learning proper technique is simple and can lead to a decrease in low back pain as well as lower stress, increased energy, better sleep, and improved mood.
Diaphragmatic breathing is a technique used by many chiropractors to help their patients decrease low back pain. The diaphragm is a muscle at the base of the lungs. When inhaling, it contracts and moves down. In exhaling, it relaxes and moves up. When ‘shallow breathing,’ we are not allowing the diaphragm to contract and relax the way it needs to for optimal breathing and oxygen exchange at the cellular level.
Learn How to Diaphragm Breath
- Lie on your back.
- Place one hand on your upper chest (heart region) and the other hand just beneath your ribcage (belly region).
- Inhale slowly through your nose and feel your belly move out against your hand. The hand on your chest may move slightly, but it is important for the hand on your belly to move first and more so than the hand on your chest.
- Breathe out through pursed lips (or nasal breathing) and pull your abdominal muscles in towards your rib cage. The hand on your belly will, again, move first.
- Continue for 1-5 minutes daily or multiple times per day. When doing so lying down feels natural and effortless, progress to seated, then standing, then doing gentle movement.
If you are experiencing low back pain, you may need to consult with a Chiropractor. The doctors at Moore Chiropractic in Olympia, Washington have extensive knowledge and experience holistically helping patients with acute and chronic low back pain. Call our office today at (360) 352-0211 to schedule your examination and spinal adjustment and learn how Moore Chiropractic can help you get your life back.