Understanding the Causes of Back Tightness and How Postural Breathing Can Help
A lot of us experience chronic low back tightness and I wanted to shed some light on why this might be happening. In this short blog, we'll explore some of the potential reasons behind your tightness and introduce you to a valuable solution – postural breathing.
Chronic Low Back Tightness from Sitting:
One common cause of back tightness is prolonged sitting. Sitting for extended periods can lead to pelvic floor tightness due to hip positioning, breathing dysfunction, and over bracing. These factors can contribute to muscle tightness and discomfort in the lower back.
Other Possible Causes:
Lumbar Spine or Hip Instability: Instability in the lumbar spine or hip region can also result in tightness as the body is over tightening in an effort to feel safe when you move.
SI Joint Issues: Problems with the sacroiliac (SI) joint can lead to guarding, tight muscles, and limited range of motion in the lower back. This often reduces activity which further increases the tightness in these areas.
All of these areas can benefit from focused postural breathing.
What is Postural Breathing?
Postural breathing refers to a specific breathing technique that focuses on maintaining proper posture and alignment of the body while breathing. This technique emphasizes the coordination of breathing with the positioning and movement of various body parts, particularly the spine, ribcage, and pelvis. It can provide relief by addressing the root causes of back tightness.
Here's how it can help:
Relaxing Muscles Gently: Postural breathing encourages the gentle relaxation of tight muscles, helping to alleviate tension in your lower back.
Resetting the Central Nervous System (CNS): By engaging in proper postural breathing, you can effectively reset your CNS, promoting better muscle control and coordination.
Stretching Ankles and Knees: Certain postures can also aid in the stretching of ankle and knee muscles, which can indirectly relieve tension in your lower back.
Rockback position
If you are ready to give one of these positions a try, you can start here with what is sometimes called the rockback position. Start with making yourself as comfortable as possible so you can focus on your breathing and not discomfort. I also suggest, limiting as many distractions as you can for 10-15 min while you work on this.
The Position -
Rockback
(Floor Pictured)
The Modifications -
Floor - bolster/ block /knee and ankle support under hips/knees/ankles/sit bones/belly.
Seated-knees above or level with hips, over bolster or legs
The Breathing
The Pattern:
Inhale slowly :pause: exhale slowly: pause repeat- like a simple box breath.
The Length:
As long or short as comfortable, start with a 3 or 4 count on inhale and exhale if you are unsure. You can work on adding a pause at the end of your exhale and inhale as you get more comfortable.
The Reps & Sets:
2 - 4 sets x 5 -10 breaths
1 - 2 x day
4 - 6 x week
1 thing to avoid - PAIN - regardless of where, if you are in pain in this position, adjust.
Breath work can have a greater impact on your body if your nervous system is less active. Pain can make your system overactive.
1 thing to focus on - GENTLE- aim to make your inhales and exhales as long or short as you need
to keep them as gentle as possible.
At Your Strength Movement Coaching, we are committed to helping you understand and address your back issues. In the coming blogs, we'll provide more in-depth information on postural breathing techniques and exercises that you can incorporate into your daily routine.
If you have any questions or concerns or would like to schedule a consultation to discuss your specific condition, please don't hesitate to reach out. We're here to support your journey to a healthier, more confident you.
Chat Soon,
Katie
