Breather for Back Pain

Breather for Back Pain

Yoga emphasizes breathing with complete awareness, which enables energy to flow throughout your body. Breathing practices followed in Yoga helps to maintain balance, increases bone strength and mobility. These breathing techniques are called Pranayama. The muscles you engage in breathing connect to your lumbar vertebrae (the five vertebrae between your rib cage and pelvis).

Pranayama practice helps you become aware of your body, allowing you to observe where you are holding tension and where you need to relax. Using this awareness, you can get yourself into the right balance and align your body. Breathing right relaxes the body and the muscles in the mid and the lower back. So, breathing exercises can be a way to target the treatment of chronic back pains. 

2 Easy Pranayama Techniques to treat Back Pain

Nadi Shodhna Pranayama

This is also well known as alternate nostril breathing. This Pranayama purifies the channel of the subtle and physical body. Regular practice of this Pranayama improves respiratory health and prepares your body for advanced Pranayama. It calms your mind and reduces anxiety.

  • Sit comfortably with a straight spine.
  • Place your left hand over your knee, either freely or in some mudra.
  • Close right nostril by thumb breathes in from your left nostril.
  • Close left nostril with your ring finger, then breathe out through your right nostril.
  • Continue by breathing in through your right nostril and then breathe out from the left nostril. This completes one round.


Kumbhaka Pranayama

Kumbhaka pranayama means retention of breath. This Pranayama works on activating the respiratory center in the brain. It improves health and concentration. It reduces strain on the circulatory system. 10-15 mins of practice will yield good results.

  • Sit in a comfortable position.
  • Place both your palms on your thighs.
  • Palms open to the sky. Keep your eyes closed and spine straight.
  • Inhale deeply and hold your breath for five counts.
  • Exhale long while you hold for three counts.

Significant changes

When you practice these two pranayamas regularly, you can experience the benefits in many ways. Pranayama works on your entire body and mind together. These are some significant improvements that you will notice for sure:

  • Relaxed Body and Mind
  • High Energy Levels
  • Improvement in Breathing Pattern
  • A Sense of Wellbeing and Peace
  • Ability to Fully Focus
  • Better Sleep

Does this really work?

Research shows that Yoga is the best practice for relieving Back pain. Back pain is usually caused due to overuse of the spine like prolonged sitting or standing, sleeping in the incorrect posture, lifting something that may cause stress to the back, etc. While Slow and steady asana movements will relieve you from Back pain, it may be challenging in most cases to make body movements. There is no strain or stress in practicing Pranayama, giving you the best results. However, it is advisable to get a green signal from your doctor before you try these techniques.

Remember to be in the most comfortable position and enjoy the rhythm of the breath. Practice for 30-40mins every day to see maximum results.