360° Breathing: A Key to Low Back Pain Relief

Low back pain is a common complaint, affecting millions of people worldwide. While the causes can vary, one key factor often overlooked is breathing. Shallow, chest breathing can, increase the stress reponse as well as tighten muscles and impair core stability, all of which contribute to back pain.

This is where 360° breathing comes in. This deep breathing technique engages your diaphragm, the dome-shaped muscle below your lungs, promoting relaxation and is the KEY to the core connection. Here's how it works:

Benefits of 360° Breathing for Low Back Pain:

• Reduced Muscle Tension: Deep breaths activate the diaphragm and relax muscles in your back and hips, easing tension that can contribute to pain.
• Stress Reduction: Focused breathing activates the relaxation response in your body, reducing fear that decreases your experience of pain and enables your body’s natural healing response
• Improved Core Stability: Engaging your diaphragm helps to optimize your core, providing better support for your spine and reducing strain on your lower back.
• Enhanced Oxygen Flow: Deeper breaths deliver more oxygen throughout your body, promoting better circulation while aiding in healing.

How to Practice 360° Breathing:

1. Find a Comfortable Position: Start by lying on your back with knees bent and feet flat on the floor. You can also sit comfortably with an elongated spine.
2. Relax Your Body: Close your eyes and take a few moments to release any tension in your abdomen, shoulders, neck, and face.
3. Neutral Pelvis and Rib Cage: Rock your pelvis forward and backward to feel the movement of your low back and then locate a neutral position. Adjust your front low ribs down slightly to stack your ribs over your pelvis.
4. Hand Placement: Place one hand on your belly, just below your rib cage, and the other hand on your chest.
5. The Breath: Inhale slowly through your nose drawing your breath down low, feeling a 360 - degree expansion into the front of your abdomen, the sides and back of your lower rib cage. Your abdomen and chest will rise, but minimally.
6. Exhale: Purse your lips slightly and exhale slowly through your mouth (as if to blow through a straw), feeling your rib cage, chest and abdomen soften back down as you empty the air.
7. Repeat: Continue this breathing pattern for 5 minutes, focusing on a smooth and even rhythm.

Tips:

• Practice regularly: Aim for 2-3 sessions a day, even for just a few minutes.
• Focus on Relaxation: Try to let go of any worries during your practice and focus on the calming sensation of your breath. Practice reassuring your brain and your body that you are ok. Worry and fear about your pain heightens your pain experience and setting them aside can be deeply healing for your body. Set aside of having to do this exercise perfectly. 
• As you get more comfortable with this breathing technique, increase your awareness of the gentle engagement of your lower abdomen or pelvic floor muscles as you exhale. Add a slight upward lift of pelvic floor or lower abdomen in as you exhale.

360° breathing is a simple yet powerful tool to decrease low back pain. By incorporating it into your routine, you can experience relief, improve core awareness, and promote overall well-being.

Remember, this technique complements, not replaces, your physical therapy plan. Consult your physical therapist to determine if 360° breathing is right for you and for personalized guidance on healing your low back pain.