How to beat back pain by using proper breathing.
To minimize back pain is twice a day to do simple exercises. Doing these exercises before bed, you will be able
relax and provide yourself a good night’s rest.
Not to resort to using painkillers for back pain is to perform simple recommendations and exercises. The pain will help certain stretching exercises and breathing. They will also increase your mobility. Also there are certain breathing exercises developed by American scientist Andrew Wialon, which is used to treat back pain.
This breathing technique is quite simple, it requires no investment of tools and medication. The whole system of exercises based on simple breathing exercises. The calculation was made on the knowledge of the anatomy of the human body, which is the muscle called the “transverse abdominis”. It is responsible for support of the back, abdomen, and pelvis. It resembles a belt that surrounds our spine in the region of the navel.• This muscle maintains posture and protects the back.
In this case the transverse abdominal muscle protects the internal organs – that’s why every time we inhale or exhale, it is fixed around the back and internal abdominal organs. This muscle also helps the air out of our lungs during breathing.
Experts believe that proper breathing will help to cope with back pain. To achieve a positive result, you should know that:
– every time we breathe slowly, tense the transverse abdominis, which runs from the navel to the spine. This helps to reduce the pain;
– correct breathing, that is, helping the air out of the lungs, we make the muscles work. You should try to exhale to the max all the air out of the lungs;
– reduction of the transverse muscles helps protect the lower back.
It is also important to know:
– exercise will have a greater effect if you do it more often. On the first day you will be able to relax, the second you will feel relaxed in third will begin to notice how back pain is receding;
– perform these exercises every day – it will take no more than 5 minutes.
– you should not workout more than two times a day. It is better to repeat the exercises just before bedtime.
How to perform the 4-7-8 technique?
• Wear comfortable, loose clothing that will not hamper your movements.
• Sit on a chair with a solid back that it was a good place to recline.
• Close your mouth and inhale through your nose for four seconds.
• Hold your breath for seven seconds.
• Slowly exhale the air for eight seconds. This is the crucial moment – at this time, the transverse muscle is strained the most, which leads to a decrease in back pain.
• Repeat this inhale-exhale four times.
Will also help to overcome back pain swimming lessons in the pool daily (at least a half-hour) walk in the fresh air. Not a long time to stay in the same position or to bend over to lift something heavy off the floor – better to do it by bending your knees.
To save costs on a good mattress — not too hard and not too soft that adapts to your movements. The pillow you need to choose low, and pajamas or nightgown is comfortable for sleeping.
You can’t sleep face down – in this position you will be forced to turn your head to breathe. And this leads to pain in the neck and back. The best posture is to sleep in the fetal position. It is not necessary to carry heavy bags, but to get rid of excess weight need.
You can not engage in self-diagnosis and self-treatment. Remember that anti-inflammatory drugs, which we hasten to accept at the time of attacks of pain in the back, can give side effects.
