Back Pain Treatment: Pain Management Strategies

Pain management in the form of deep muscle relaxation is critical in decreasing back pain and improving overall spinal function.

Studies on the states of mind and body of peak performers identify six consistent characteristics that separate peak performers from poor performers.

These categories were:

➢ The ability to feel relaxed and loose
➢ A feeling of internal calm and quiet
➢ Lower anxiety
➢ Higher energy
➢ Optimism
➢ Fun

One way to achieve this level of peak performance is through proper breathing. Proper breathing can create this state of peak performance by creating a boost in your psychological state and an overall state of relaxation.

One of the best relaxation techniques for back pain I encourage my patients to participate in is diaphragmatic breathing. Follow these steps and begin to feel better almost immediately.

Diaphragmatic Breathing

1. Lie on your back with a pillow under your knees, and place your hands on the lower part of your abdomen and the upper part of your chest.
2. Close your eyes and relax your arms, shoulders, neck, head, and face.
3. Take a deep breath in through your nose to a count of 5.
4. As you breathe in you should feel your stomach rise, which is an indicator that the diaphragm is functioning.
5. Once you have filled your lungs completely, hold your breath for a count of 20.
6. Now, exhale through your mouth to a count of 10.
7. You do not have to immediately take another breath after each exhalation. Pause for a second or two, and then repeat the process.
8. Perform 10 repetitions of the exercise 3-4 times per day or any time you feel tense and uptight.
9. If you are truly relaxed, your breathing rate should be 8-14 cycles per minute.

Your spine is now moving better in response to this breathing change. Spinal motion is closely associated with your breathing pattern. If you do not breathe properly, your spine will not move properly. Diaphragmatic breathing ensures normal movement and excursion of the entire spine and pelvis and helps to normalize muscle tone.

More relaxation and stress management techniques can be found in the Erase Your Back Pain program. Check out the details here ⇒ No More Back Pain!

I welcome your questions and comments. Let me hear from you by filling out the form below.

Dedicated To Erasing Your Back Pain,

Malton A. Schexneider, PT, MMSc
Clinical Specialist
Orthopaedic Physical Therapy