4 Ways To Fix “Throwing Your Back Out”

Find out what to do when you have aggravating back pain

1. Walk

One of the best things you can do for your body while experiencing low back pain is to keep moving! Pain free movement is how we reassure our brain that there is no longer a threat. Pain activates the branch of our nervous system responsible for “fight or flight,” placing our body in a high state of stress. Low intensity walking allows us to calm the “fight or flight” system, and can provide relief.

• Walk a total of 30 minutes every day.

2. Breathe

Another great way to calm the “fight or flight” branch of our nervous system is through breath work. Breathing is a completely safe way to create a small amount of movement in the spine. These small, pain free movements help decrease the perception of threat.

There are many different types of breathwork. A common breathing exercise is called “box breathing.” The exercise involves four simple steps:

• Inhale through your nose for 4 seconds. As you breathe in, your stomach should fill with air without your chest rising.

• Hold this breath for 4 seconds

• Exhale out of your mouth for 4 seconds

• Hold your breath for another 4 seconds before starting over.

While performing these steps, imagine you are making your way around a box, where each step makes up one of the four sides.

A good time to do this is in the morning before getting out of bed, when you are experiencing increased pain, or before you go to sleep at night.

3. Off-load Your Spine

Although movement is important, being still and taking pressure off of the spine in times of increased pain can be helpful.

• To off-load the spine, lie on your back in front of a chair or couch so that your hips and knees are both at 90 degrees. In this position, you can use the breathwork mentioned above to calm the nervous system while giving your back a break.

4. Core Engagement

            Isometric exercises (or holds) have been shown to be a safe way to relieve pain. Performing gentle isometric core exercises keep the muscles surrounding our low back active in a non-threatening way.

Lying on your back, bring both legs up so that hips and knees are at 90 degree angles. Place both hands on your knees, one hand just below the knee and the other just above the knee. Begin by taking a maximal deep breath in through your nose. When exhaling, attempt to breathe out for as long as possible. At the same time, gently push one knee away from you and pull the other towards you, while resisting both movements with your hands. Hold both positions until the end of your exhale.

• Perform 5 repetitions of pushing and pulling on each side, 3 times per day.

Happy moving!

-Dr. Val 

If you’re struggling with low back pain that isn’t going away, we hope you find some relief with these tools. If you'd like to work directly with us to find out exactly what you should be doing so you can have your normal life back, click the “Contact Us” button below, and a member of our team will reach out to you!