Self-Treatments: Relaxing and Breathing

Learning how to take care of your back pain early on enables you to self-manage your back problem. The sooner the better. When you get a leg up on back pain, you can get back to activity sooner rather than later.

How can I benefit by learning this skill?

Back pain can be physically and emotionally draining. Relaxation strategies used in combination with breathing exercises can help control back pain and its accompanying stress. Learning good breathing technique is vital for safe exercise and for protecting your back when moving, exercising, and lifting.

How do I perform this skill?

Deep breathing from the diaphragm muscle just under your rib cage helps air to reach even the lower lobes of your lungs. Deep breathing to a slow, relaxing count can help muscles relax. It also brings much-needed oxygen to sore tissues. To begin, consider turning down the lights and putting on some relaxing music. Rest in a comfortable position, and place your hands lightly over your abdomen. Now breathe slowly and deeply using your diaphragm muscle. Feel the rhythm as your abdomen gently rises and falls. Consider using visual imagery to help you relax. Try to visualize each of your muscles relaxing one after another. Appropriate breathing will also be important as you begin doing other back exercises outlined in Back Care 101.

Are there other recommendations I need to be aware of?

Avoid holding your breath. Plan on spending 10 to 15 minutes to relax and practice breathing.

What should I watch out for while doing this skill?

For best results, be sure you are positioned comfortably. Avoid breathing too fast. When you complete a session of relaxing and breathing, take your time getting up. Remember that your muscles are in a relaxed state. Resume normal activities gradually.