There are many exercises aimed at prevention and treatment. back painHowever, sometimes we forget something as simple as learning breathe. Obviously, we all know how to breathe. We do it involuntarily, and without it, we wouldn’t be alive. However, there are ways to inhale and exhale that can help prevent throat discomfort. lumbar region.
Of all these methods, the most beneficial are those that help strengthen the diaphragm, because it also enhances core muscles and improves posture. The best option is the so-called abdominal breathing. Moreover, it is beneficial not only in this aspect. It is also widely used for reduce and prevent anxiety.
This is something that has been known for a long time. However, a group of scientists from Complutense University of Madrid published a study that analyzes this in more depth. While all studies so far have focused on individual effects on each side of the diaphragm, these researchers developed bilateral ultrasound system which allows them to see the overall functioning of this muscle. This allowed them to confirm that breathing training can indeed significantly reduce back pain. But what exactly should you do?
Abdominal Breathing to Fight Back Pain
Some people already practice abdominal breathing without even realizing it. So the first thing we need to do is check how normally we breathe. To do this, we need to lie face up, bend our knees and rest the soles of our feet on the floor. After that, we put one hand on our chest and the other on our stomach. And all that remains is to inhale through our nose and start breathing normally. What moves first and most strongly? If it is the stomach, We are doing well. On the other hand, if it’s the chest, we can still improve it. This is the most common option, but nothing happens. It can be trained.
For this we must focus on our belly and try to make it move when you inhale. The chest should rise as little as possible. Once we have achieved this, we can go further by placing our hands below and slightly to the sides of the navel. Once there, we will press them lightly and try to lift them with each inhalation. The abdomen should make some effort when breathing.
In this way, the diaphragm is strengthened during breathing and, as a result, back pain can be reduced.
Benefits of Co-Learning
In a study just published, its authors started with the production Clamping device for bilateral thoracic ultrasound probe observe the thickness of both sides of the diaphragm. In this way, they could observe how it responded to breathing training. In this way, they saw that the people whose back pain was reduced the most in this way, young people. Your diaphragm responds best to exercise. But that doesn’t mean women or older people can’t benefit.
In fact, through this study they saw that women were demonstrating further deterioration of respiratory function for lower back pain. As a result, although they will require more treatment, they may also experience significant improvement.
On the other hand, these scientists believe that this trained strengthening of the diaphragm may have other applications beyond treating low back pain. With this device, they could better study other conditions, such as fibromyalgia, chronic fatigue or post-covid syndromes. And also some respiratory pathologies, such as chronic obstructive pulmonary disease (COPD) or asthma.
From anxiety, to back pain, to a host of ailments. There are many beneficial effects that something as simple as breathing training can have. It’s never too late to start learning.
Source: Hiper Textual
