Acute back pain is often caused by muscle tension. The pain can be relieved by learning to relax your muscles and entire body. There are a number of techniques that are recommended by doctors and physical therapists to gently relax muscles, including deep breathing, visualization, yoga and biofeedback. Learning these practices can help your reduce occasional or chronic back pain. Create a relaxing, quiet environment and begin back relaxation therapy. Learn how to stop back pain by relaxing.
Relaxation Breathing Exercises
Turn down the lights and find a quiet room in which to perform relaxed breathing. Close the door and limit any other distractions. Relaxed breathing allows you to increase your oxygen intake and relax the muscles in your back and other parts of your body.
Find a comfortable position to practice relaxation breathing. For many people experiencing back pain, laying down flat on a yoga mat or bed with a pillow under your knees is the best position. Place your hands on top of your abdomen.
Breathe in deeply, filling both the lower and upper part of your lungs with air. We often only breathe into the top part of our lungs. If your hands raise up during your inhale, then you know you are breathing into your diaphragm and filling your lungs.
Take a long inhale that slowly fills your lungs with air for 4 to 10 seconds. When they are completely full, exhale for the same length of time. Repeat this breathing pattern for 5 minutes.
Try to clear your mind as you breathe. If you have trouble doing this, then you should try deep muscle relaxation. Spend 2 minutes establishing your slow, deep breathing pattern before beginning.
Other Relaxation Techniques
Try visualization. This practice is similar to deep body relaxation. Instead of imagining your muscles relaxing, choose a peaceful time and place to imagine, such as a beach, a rainforest or a landscape.
Add peaceful ambient noise in the background that will help your visualization. You can play the sound of waves, birds chirping or other “white noise” that will help you relax and picture a more pleasant feeling.
Take a warm shower and allow the water to run off your back. This warm, moist heat can help to relax the muscles.
Place a moist heating pad, such as a microwaveable rice bag on your back muscles whenever they tense. Place the heat on for 20 minutes and then remove it. Wait an hour before heating again, or alternate heat and ice.
Make an appointment with a biofeedback practitioner. This assisted relaxation helps you to change your body’s reactions to pain. Through the use of relaxation tools, biofeedback can help you to reduce muscular tension and increase relaxation after a number of appointments.
Get a massage. Inform your masseuse about any injuries or sore areas. Try Swedish massage or hot stone massages that encourage the gentle release of muscular tension.