Updated: Nov 17, 2021
For all those dealing with, or have dealt with lower back pain, this video is for you!
Hi Guys!, If you're looking for ways to reduce back, shoulder, and neck pain symptoms and speed up your body's natural healing process then this post is for you! Welcome to part two of the series on how to reduce and relieve pain symptoms yourself. Please see part one here if you missed it.
Believe it or not breathing is one of the EASIEST and MOST EFFECTIVE things we can do right away to down regulate pain and speed up recovery. Although there are many styles or types of breathing. The type we focus on in this video I is called 1 rep max or mechanical breathing. I learned this technique from a course I took from Kelly Starrett at the Ready State and have found it highly effective for myself and clients.
The main purpose of 1 rep max breathing or mechanical breathing is to desensitizes brain (which can reduce and relieve pain symptoms) and decongests the system (by engaging the lymphatic system, which is a key part of recovery and healing process). In specifics to lower back pain, I would recommend doing 2 minutes of breathing first thing in the morning. For best results, accumulate 10 minutes of this style of breathing and 30 minutes of walking every day.
Follow along in the video or with the steps bellow. Please consult a doctor if you are unsure of any injury, are pregnant or have a heart condition. Do NOT follow along with video while driving or operating any machinery.
1. Lie down comfortably on floor with knees bent or up on chair. Place one hand on belly, one hand on the chest. Shutting your eyes may help you focus.
2. Ideally inhale and exhale through the nose. Breath in through nose, trying to fill and expand the trunk area as much as possible. Including the belly, chest, ribs and lower back area. The hand on the belly should rise first.
3. Once you feel maximum expansion has been reached, do NOT pause or hold breath.
4. Exhale quickly through nose. Visualizing deflating a balloon may help. Focus on a spring like action or elastic recoil of the muscle tissues, diaphragm and lungs. Continue to slowly let it air out to full exhale. Do NOT pause or hold breath.
5. Drop back into next maximal breath. Repeat for 2 minutes or 20-30 cycles. Build up to 10 minutes or accumulate 10 minutes per day. If you get tired or your breaths become shallow, no problem! Stop, take a break and reset. Build up slowly and gradually at your own pace. 6. OPTIONAL* is lengthening your exhale as long as safely possible after each 2 minute cycle. This drives up CO2 levels which increases 02 delivery to tissues. Once you have fully exhaled drop back into max breath cycle.
7. OPTIONAL AGAIN* to let CO2 rise even further is holding your breath as long as safely possible after full exhale. Once you have fully exhaled drop back into max breath cycle. *Do NOT do if pregnant or have a heart condition
Thanks for reading and I hope you can use this strategy to help reduce and relieve any pain you are experiencing! Please reach out with any questions or comments and let me know how your training and nutrition is going! You can also book in for a free consultation and assessment to set up a personalized plan that works for you!
I specialize in helping busy professionals in the st. Lawrence Market, Distillery district, and Corktown neighbourhoods of Toronto. I also offer online coaching and virtual sessions for those outside the downtown Toronto area.
Links/ Resources mentioned
The Ready State - https://thereadystate.com/
The Oxygen Advantage -https://oxygenadvantage.com/
Ray Dalio- https://www.principles.com/