Why Should You Practice Breathing When Experiencing Lower Back Pain?

The lumbar vertebrae are particularly vulnerable due to the unique mechanics of upright walking, where gravity exerts significant force vertically along the spine. Unlike the thoracic vertebrae, which are supported by the ribcage for added stability, the lumbar region lacks such reinforcement. This makes it susceptible to injuries from improper movements like heavy lifting, twisting, or excessive bending and arching beyond its natural range.

To protect the lumbar spine, strengthening the core muscles is essential. Contrary to popular belief, core strength isn't just about the abdominal muscles; it encompasses the entire spine and pelvis. Among these muscles, the transverse abdominis—the deepest layer of the core that wraps around the abdomen like a corset—is particularly vital.

This muscle is best activated through diaphragmatic breathing, also known as proper belly breathing. Here’s a simple exercise to try:

1. Sit upright, ensuring your weight is evenly distributed on both sit bones.
2. Visualize your belly as a balloon.
3. Relax your abdominal muscles and inhale deeply.
4. Imagine squeezing the balloon as you exhale, releasing the air.
5. Repeat this process slowly and steadily.

This breathing technique not only engages the transverse abdominis, helping to stabilize the spine, but also promotes calmness and relaxation. Regular practice can alleviate existing lower back pain and prevent future injuries.

Incorporating this into your daily routine offers dual benefits: supporting spinal health and fostering mindfulness wherever you are!