Daily Topics

Back pain in the pelvic area can signal various ailments. These include a herniated disc, kidney stones or even a heart attack.

Back pain in the pelvic area is the most common pain experienced by people around the world. It is that pain that begins with a muscle block. Untreated in a timely and correct manner, back pain in the pelvic area can affect long-term health and well-being.

Initially, the pain will not last long. Once the inflammation goes away, so does the pain. But if you do not know exactly why the pain is, a visit to a specialist is necessary.

CONTENT:

1. Kidney stones
2. Sciatica
3. Respiratory diseases
4. Pregnancy
5. Heart attack
6. Muscle contracture
7. Herniated disc
8. Muscle injuries

Kidney stones

The presence of kidney stones, also known as kidney stones, can also cause back pain in the pelvis.

The pain caused by them is known as renal colic and is characterized by a very severe pain in the lower abdomen, which prevents the person from walking or moving.

Sciatica

Sciatica pain is characterized by low back pain that radiates to the legs and is caused by compression of the sciatic nerve located in the lower spine or buttocks. This causes pain, tingling with tingling or difficulty sitting or walking.

Respiratory diseases

Respiratory diseases can also cause back pain in the pelvic area, especially when breathing. This is because there is mobilization of all the muscles in the abdomen and back in the respiratory process.

Pregnancy

It is normal for back pain to occur in the pelvic area during pregnancy, especially in the last trimester. Therefore, it is necessary for pregnant women to exercise. Preferably turn to a gymnastics specialist for pregnant women.

Heart attack

One of the signs of a heart attack is chest pain that can radiate back down and worsen with exertion and especially if the person is overweight and has high blood pressure or high cholesterol.

Muscle contracture

Muscle contracture can occur due to fatigue, excessive physical activity, worry or poor posture. For example, it can cause upper and lower back pain. In some cases, there may be torticollis.

Herniated disc

Disc herniation can cause back pain in the pelvic area that worsens when you get up or stay in the same position for a long time, becoming more common in people over the age of 45.

This pain can also radiate to the sides, ribs or down and affect the buttocks and legs.

Muscle injuries

When you have back pain on your right or left side, it can usually indicate muscle damage. They can occur after physical activity or as a result of professional activity, such as gardening.

Always consult a specialist if the back pain in the pelvis does not go away on its own in 3 days because it may indicate a serious health problem.

Back pain remains the most common musculoskeletal symptom worldwide, especially in old age.

It is estimated that back pain is found in over 70% of the elderly population, 15-30% with at least one episode per year. Any constant pain that interrupts sleep, without relief from medication or accompanied by fever requires presentation to a doctor.

As in other medical situations, back pain should be evaluated differently in the elderly population, especially in the first episode of the disease and taking into account the high rate of malignancy and visceral diseases. In the elderly, systemic diseases or the causes of irradiated pain are excluded first.

CONTENT:

1. Back pain, a sign of infectious processes or tumors
2. Possible sign of metastatic disease and specific medication
3. Trivial back pain, common in old age
4. Angina or myocardial infarction, reported by pain in the neck
5. What does the specialist recommend?

Back pain, a sign of infectious processes or tumors

Once the systemic causes of back pain are excluded, two groups of conditions remain: purely mechanical back pain, which has or does not have a root component, and inflammatory back pain.

The spine can be involved in various infectious processes: epidural abscesses, septic discs, osteomyelitis, bacteremia or bacterial endocarditis. Primitive vertebral tumors fall into the same category, the back pain being accompanied by constitutional signs, especially weight loss.

Possible sign of metastatic disease and specific medication

Especially in the elderly with a history of malignancy, back pain can be a sign of a metastatic condition, most commonly secondary to breast, lung or prostate cancer. We must not rule out the side effects of some drugs, such as corticosteroid therapy involved in osteoporotic vertebral fractures or anticoagulant therapy, which can cause retroperitoneal hemorrhage and irradiated pain.

Trivial back pain, common in old age

Uncomplicated back pain is very common in the elderly. It is a pain located more often in the lumbosacral area, which occurs on exertion and worsens with stretching, twisting, walking or bending movements, later relieved by rest. This pain interrupts the elderly patient’s sleep, making it impossible for him to turn from one side to the other.

Angina or myocardial infarction, reported by pain in the neck

Depending on its location, irradiated back pain may indicate the location of the primary condition:

• At the cervical level, it can be attributed to angina, myocardial infarction, arterial dissection, esophageal obstruction, thyroiditis;
• Chest pain may be caused by aortic dissection or aneurysm, renal colic, pancreatitis, retroperitoneal tumors, pleurisy or pyelonephritis;
• Abdominal, renal or genitourinary disorders can cause low back pain.

What does the specialist recommend?

Because back pain compromises functional status, threatening the degree of independence of the elderly, it is necessary to see a doctor at the first signs and symptoms of the disease to determine the cause and the best therapeutic option. The most important thing is to identify those patients with a history of chronicity and include them in prevention programs.

It is not at all surprising that your back hurts during pregnancy and this is due to the growth of the uterus and the change of the center of gravity of the body, on the one hand, and on the other hand due to a hormone that relaxes the ligaments in the pelvis.

Back pain is one of the most common symptoms of pregnancy and can occur early in pregnancy and persist or even worsen as the pregnancy progresses.

Many pregnant women face such situations, which they find increasingly difficult to manage, so they wonder if the pain will be only during pregnancy or will continue for the rest of their lives. Fortunately, they disappear after birth, but there are also cases in which the pain has persisted.

CONTENT:

1. Maintain a good body posture
2. Exercises in the pool
3. Sleep on your side
4. Exercise suitable for a pregnant woman
5. Pick up heavy objects correctly
6. Help your body support its weight

Maintain a good body posture

As your baby develops, your center of gravity moves forward. To compensate for the tendency to fall in front, you will lie on your back, which will strain the muscles in the lower back and will contribute to pain in the lower back. Therefore, a good body posture when standing will help you reduce pain: sit up straight, chest forward and shoulders back relaxed.

Do not strain your knees. If you need to stand for long periods of time, alternately rest one foot on a chair and take frequent breaks every hour you sit down. Also, when sitting in a chair, choose one with a backrest and place a small pillow at the back. Also consider resting your feet on a small chair.

Exercises in the pool

One of the most useful activities that a pregnant woman could do during this period is to swim:

• Water supports a woman’s weight and exercises can help her get rid of pain or pressure;
• This activity can be completed with chiropractic massage sessions, but only after the opinion of the attending physician has been requested;
• Some maternity hospitals have special pools, where pregnant women can do these exercises.

Sleep on your side

Sleep on your side and not on your back, bending one or both knees. You will feel more comfortable if you put pillows between the bent knees, under the belly and at the back or you can use a pillow for pregnant women.

Exercise suitable for a pregnant woman

Sport should not be forgotten during this period because it means clean health and can keep away the disease:

• Exercise strengthens muscles very well and increases flexibility;
• Not every sport is good for the pregnant woman. It would be preferable for her to take as long walks as possible, to go swimming, to ride a medical bike, to take prenatal classes or to do Yoga;
• Exercise manages to release the stress felt in the spine.

Pick up heavy objects correctly

It is preferable to avoid lifting heavy objects, but if you have to, do it slowly. First make sure you are in a stable position with your legs apart. Do not bend, but bend your knees. Squat down and lift the object with your arms, stretching your legs.

Do not try to lift anything by bending your waist and do not lift with your back. It is important to know how much you can lift. Ask for help if you need it.

Help your body support its weight

Wear suitable shoes, with a small heel, about 5 cm, which will ensure a good support arch. Both high-heeled and flat shoes are not recommended. Although there are few studies on the usefulness of support belts in pregnant women, some women consider them useful because by supporting the abdomen, the tension in the back is improved.

Also, getting out of bed can become difficult due to increased abdomen and changes in center of gravity. It can help if you turn to one side so that you face the edge of the bed. Lower your legs to the edge of the bed and use your arms to push yourself into the mattress in a sitting position. Place your feet on the floor facing forward and stand up.

If you feel back pain, it may be more difficult for you to do certain activities, such as climbing stairs and lifting heavy objects (or objects that you used to lift easily). You may also feel tingling and numbness. This can affect your daily routine and damage your quality of life.

Do you have back pain? You are not alone. Do you know that back pain (low back pain) affects 80% of the population, from one or more moments of time, during life? Although back pain is a common chronic pain syndrome, in most cases a specific diagnosis cannot be established.

Back pain is most common in middle-aged people, although younger people of both sexes can be affected. It is important to know that back pain is a symptom, not a disease in itself. This condition sometimes evolves tacitly, without being detected and treated or makes its presence felt in a severe crisis.

Back pain is acute or chronic. Acute pain occurs suddenly, is strong, but does not last long. Chronic pain consists of pain that disappears and reappears, very strong for 2-3 months.

CONTENT:

1. What is the cause of back pain?
2. Causes of back pain at work
3. Daily activities that can cause back pain
4. Specialized treatment
5. Symptoms of back pain

What is the cause of back pain?

Back pain is usually caused by:

A. Muscle spasms, dislocations or tears in the muscles and ligaments. This can happen after:

• Bending, lifting or transporting heavy objects
• Sitting or driving in the wrong position

B. Upper back pain is usually caused by:

• Muscle irritation caused by muscle weakness
• Accidents and overexertion or sports injuries

Causes of back pain at work

If your professional duties involve the following tasks and they are not performed correctly, back pain may occur:

• Improper lifting, transporting, pushing or pulling
• Sitting or driving for long periods of time without a break
• Standing or bending the body for long periods

Daily activities that can cause back pain

Back pain can be triggered by daily activities at home, including:

• Uncomfortable bending
• Improper lifting, transporting, pushing or pulling
• Prolonged sitting position
• Standing or leaning for long periods of time
• Sitting or driving for long periods of time without a break

Specialized treatment

For back pain, your pharmacist may recommend treatment of your symptoms with painkillers. If you are struggling to cope with the pain or if it is persistent, then you should see a doctor.

The doctor will examine your back and ask you questions about: the moment you started to feel the pain, the location of the pain, if the pain gets worse or diminishes at certain moments and if you have had this type of pain before. Your doctor may ask for additional tests to determine the cause of the pain.

He will also advise you on how you can alleviate the pain and can recommend ways to relieve the pain (use of heat or ice; light exercises – such as walking).

Symptoms of back pain

You can feel back pain in many ways. This can range from mild pain to pain so severe that it can affect your mobility.

Back pain can be felt as muscle pain, stabbing pain or pain that spreads to your leg, reducing your flexibility or ability to move.

You may feel back pain as a tingling or burning sensation, a feeling of vague pain or a sharp pain.

Back pain can also be felt as pain or weakness in other parts of the body, including the leg, hip or sole of the foot.

Does your back and neck hurt after sitting in the office chair for a few hours? Here’s how to put one together for use with your office chair.

The modern man in terms of work spends at least 160 hours (almost 7 full days) in a month on an office chair, so specialists and consultants in the field have done studies and tests over the past few years, analyzes to help make some healthy and comfortable office chairs.

Although there is a wide range of office chairs on the market, not all of them offer the support you need to sit comfortably at the office all day. Lack of support or ergonomics in the office chair have the effect of pain and numbness that can become chronic.

CONTENT:

1. What is the correct position at the office
2. Back support in the lumbar area
3. Looking in the center of the monitor
4. Stay active to relieve back pain

What is the correct position at the office

The correct position at the desk must be a comfortable one, in which the back is left on the back of the chair, the hands are supported on the desk and the body does not bend in front to work.

The correct position at the desk depends largely on the office chair, the use of a lumbar support on the chair, as well as the ability to adjust the height so that it is perfectly adapted to the user’s needs. Even if a correct position is adopted and the chair provides a correct posture, we must not forget the breaks every hour.

Mentally check the landmarks below each time you sit in the chair to make sure the correct posture will become a habit.

• The soles touch the floor or a footrest.
• The knees are flexed at 90 degrees and are either at the same level as the hips or slightly below.
• The natural curvature of the spine is preserved either by the design of the seat back, or by means of a pillow for lumbar support
• The shoulders are relaxed, slightly pulled back.
• The forearms are placed parallel to the floor.
• The elbows are bent at 90 degrees.
• The back is supported by the back of the seat.

Back support in the lumbar area

The lower part of the back must be supported by the shape of the backrest, or the backrest must be provided with an independently adjustable lumbar support. Never slip into the chair because the lumbar area will remain without support, an additional stress on this area. Lack of lumbar support will bring on pain that can worsen over time.

Looking in the center of the monitor

Close your eyes while sitting comfortably with your head facing forward. Slowly open your eyes. Your gaze should be on the center of the computer screen. If the computer screen is above or below the gaze, it must be raised or lowered to reduce the tension generated by a stressful gaze on the back of the neck.

Stay active to relieve back pain

No matter how comfortable an office chair is, prolonged static positions do not do good to the back and is a factor that usually contributes to the development of back pain.

To avoid keeping your back in a static position for a long time, stand up and do a little movement for at least one minute every half hour. Even a short stretch or a short movement, such as going to the bathroom, will help.

A twenty-minute walk will help even more, promoting healthy blood flow that brings important nutrients to all spinal structures.

About 80% of adults suffer from back pain and when we are lifting heavy objects we use our spine, as a result there are many jobs where workers use ergonomic equipment capable of reducing or eliminating human effort to prevent the occurrence of back pain.

It seems a simple and handy thing, but, most of the time, the correct position of the back is not respected during lifting and thus the annoying pains appear in the lumbar area.

Back pain occurs for various reasons, but the most common is physical stress, during which we do not protect our spine. If you move, and the boxes and packages are in your care to be lifted from the bottom and placed in the car, try to follow some simple rules to avoid back pain.

CONTENT:

1. What is the weak point
2. Is it recommended to avoid lifting weights?
3. Optimal position for lifting weights

What is the weak point

Specialists who recommend avoiding lifting weights also indicate that back pain is not caused by a single lifting movement of heavy objects. Repeated bending of the back and spine is considered a risk for injury, especially when the lifting movement also involves rotating the torso.

Professional paddlers flex their torso and add pressure to the lower back hundreds of times a day of training. About a third of them complain of at least one episode of back pain over a 12-month period, but most fully recover.

This shows that, most often, the human body tolerates this type of activity. However, bending, lifting weights, flexing the torso and exerting pressure on the lower back are activities associated with back pain, but things do not seem to be fully connected.

There seems to be another weak point in the lower back that needs to be gradually prepared to cope with the physical pressure on him. In this sense, the sudden change in the weight of the lifted objects is associated with the increased risk of back pain.

Is it recommended to avoid lifting weights?

Most often, to avoid back pain, it is recommended to avoid lifting weights. However, research shows that this recommendation is ineffective in reducing the risk of back pain and spinal cord injury.

Human tissue must be exposed to exertion to become strong, and the spine is a good example of this. Thus, lifting weights, performed frequently, prepares both joints, muscles and ligaments for performing normal daily tasks.

Lack of weightlifting has been shown to have detrimental effects on spinal health. From studies conducted on astronauts we find that the lack of exposure to effort and lifting weights performed in microgravity causes loss of muscle mass and stiffness of the spine.

Some astronauts, who were previously in good health, suffered from back pain after returning from the mission. The prolonged period of stopping the sustained effort caused damage to the spine which in turn caused back pain.

Optimal position for lifting weights

The spine has a much more stable structure when curved, according to specialists. So, tips to keep your back straight and flex your entire torso when lifting weights are meant to apply more pressure to the muscles around your hips and legs to ease the load.

However, such advice can be wrong if the muscles in these areas are weaker, which means that the emphasis should be especially on strengthening these muscle groups.

Nowadays, people are less and less active, overweight, which means that their body is less and less able to tolerate physical activity and the effort for which the human body was designed.

Therefore, the latest medical recommendations show that the best way to prevent back pain is physical exertion through exercise that strengthens all muscle groups involved in lifting weights in order to prevent injuries and associated back pain. them.

As a result, instead of avoiding lifting weights, we should include this activity in our regular exercise routine to prepare our bodies for this type of activity.

Among the causes of low back pain is, among women, menstruation. During the delicate period of the month, women may experience low, medium or high intensity low back pain.

Menstruation generally causes abdominal pain, bloating and headaches, but some women may also have low back pain. In their case, the pain is felt in the central part of the lumbar area. The pain starts a few days before menstruation and disappears with the end of the difficult period.

CONTENT:

1. Why low back pain occurs during menstruation
2. How to combat low back pain
3. Risk factors

Why low back pain occurs during menstruation

Low back pain during menstruation is caused by hormonal disorders that occur in the body and is usually muscular in nature.

Prostaglandins, the hormones released during the menstrual cycle to contract the uterus, can affect the lumbar muscles. Excess prostaglandins can cause painful menstruation, as well as back pain that radiates from the abdomen to the lumbar region.

Moreover, during menstruation, the tissues of the uterus become inflamed and can irritate the surrounding tissues, causing inflammation and pain in the lumbar area.

Women diagnosed with endometriosis may also experience intense pain during menstruation.

Premenstrual syndrome can also cause low back pain, in addition to symptoms such as anxiety, depression, irritability, malaise, insomnia, concentration problems, headaches, fatigue, bloating, breast tenderness and abdominal cramps. The causes of PMS have not yet been discovered, but it seems that depression, stress, unhealthy eating habits and changes in brain chemistry contribute to the development of this syndrome.

How to combat low back pain 

There are several ways you can relieve back pain during menstruation, as well as other symptoms associated with this time of month. Here are the methods:

• If low back pain is extremely unpleasant, use an anti-inflammatory or analgesic to temporarily relieve pain.
• Practice sports regularly. Studies show that women who exercise regularly have low back pain as well as reduced abdominal cramps during menstruation.
• Consume enough water to keep your body hydrated.
• Use warm compresses on painful areas or take a warm bath to relieve pain.
• Massage the painful area of ​​the back with a soothing ointment.
• Practice yoga or stretching exercises that can relieve back pain.
• Limit the consumption of caffeine, chocolate or alcohol, which could cause exacerbation of low back pain.

If low back pain radiates to your leg or causes weakness, you should seek medical attention because menstruation may not be the cause of your pain.

Risk factors

The risk of menstrual pain increases in the following cases:

• Women under the age of 30;
• Puberty began early, at age 11 or earlier;
• Menstrual flow is abundant (menorrhagia);
• Menstrual bleeding is irregular;
• Smoking;
• Lack of physical exertion;
• Emotional stress, depression or anxiety;
• Lack of pregnancy;
• Diets, especially for women between 14 and 20 years old.

Athletes can practice their favorite sport only if they pay special attention to the spine. The intensity of back pain can vary, so some people have mild pain. For others, back pain can become a real problem due to its continued severity and intensity.

Sport has an undeniable role in maintaining health. However, the effects of exercising are not always favorable.

CONTENT:

1. Injuries to the spine
2. Warming up before training
3. Relief of back pain

Injuries to the spine

Performance athletes but also those who exercise occasionally, in order to stay strong, are subject to risks. These can occur when injuries occur in any part of the spine, as well as soft tissue damage.

A. The neck

It is that part of the body that is often injured while playing a sport, such as football, which involves direct confrontation with an opponent. The effects of neck injuries while playing football can be disastrous.

B. The lower back

It is often subjected to greater pressure when practicing a type of sport that involves a certain series of movements. For example, repetitive impact exercise, weightlifting (dumbbells) or twisting movements (golf). In the case of golf, some people do not consider this sport as an athletic activity or as a sport in the true sense of the word. That is why, due to a lack of thorough training, golfers can have back pain.

C. The middle of the spine

The middle of the spine, which corresponds to the level of the rib cage, is a more protected area, with a lower risk of being injured, because it has additional support. This does not mean that the lesions that can appear in this area are not painful.

Injury in that area sometimes involves rib fracture, intercostal neuralgia but also intercostal muscle strains, especially in sports that involve rotating the torso (tennis, golf, water skiing). swimming helps to protect the health of the back, due to the feeling of weightlessness.

The same cannot be said about water skiing, which leads to compression of the spine and causes great back pain. Excessive running can have the same effects if a back strain occurs.

Warming up before training

Warming up before starting a workout is very important for preparing the back but also the muscles required in sports. Warm-up is not universal for any type of sport, but must be specific to the activity performed.

Relief of back pain

The cause of back pain should be identified as soon as possible. Many athletes who experience severe back pain are not consistent in maintaining a traditional treatment. They can suffer for months or even years due to a herniated disc not treated properly.

Athletes need to understand how muscle imbalance that occurs after exercise or prolonged exertion works.

Last but not least, it is necessary to evaluate the way in which the position of the spine is arranged, whether it is standing or lifting weights.

Hot and cold treatments can significantly reduce back pain. Thus, the heat relaxes the muscles and soothes the painful areas, and the ways of applying the heat are diverse. You can opt for heating pads or hot compresses, but also for hot showers and baths.

On the other hand, colds have a numbing effect that also relieves pain. An ice pack, a packet of frozen vegetables or a large ice cube can be used to combat pain. Rest is absolutely necessary in case of back pain.

The length of stay in bed can vary, from two or three days to a week or more, depending on the severity of the injury to the spine. Alternatively, special pillows and devices can be used.

There are situations where for various reasons, handled weights, standing a lot or on a chair, driving a lot or any other cause. The body can generate inflammation in the lumbar joints, which can lead to a severe back pain crisis.

We refer in particular to situations of great pain. This information is also applicable in case of milder sensations of pain.

The pain can be sudden, sharp and so intense that you can no longer move. It is all the more difficult when it appears when you are bent over.

The onset of such a situation is the direct signal announcing that it is a problem in the lumbar area.

CONTENT:

1. Ask for help
2. Don’t try to make sudden movements!
3. Control your breathing
4. Apply creams with anti-inflammatory effect
5. Go to a specialist

Ask for help

If you can, ask someone to give you a point of support. Don’t let the person pull you or try to move you, you just need support. You will be the one to initiate and control the following movements.

If you have no one next to you, use any object that can give you a support point, a chair, a table, a wall, furniture or even your knees. Put your hands on your knees and try to lean more on your arms so you can reduce the pressure in the lumbar area.

Transpose the weight on the support surface that you can use with your arms.

Don’t try to make sudden movements!

I know you will say that “I can’t even do them”, you will be surprised how strong the body’s reaction is. For each attempt to change the position you will feel a strong pain and there are many situations in which the person in question tried to overcome that blockage by fast movements. Remember muscle is much faster than you.

In that situation of back pain crisis, the muscle groups around the affected joint react based on the reflex. This means that you have no control over the degree of contraction and any attempt at rapid movement leads to a strong tension of some muscle groups, which does not bring any benefit.

Control your breathing

Try to inhale and exhale in a controlled way, more and more calmly, this whole process to be done in the limit of pain. Any exaggeration of inspiration can accentuate the pain, avoid this limitation. Give your body oxygen and you will notice that you will be able to reduce the intensity of the pain a little.

Apply creams with anti-inflammatory effect

As far as possible, it is recommended to lubricate the painful area with an anti-inflammatory cream or gel. The sooner the better.

Go to a specialist

In case of a back pain crisis that does not go away on its own, ask for a consultation with a specialist to receive a specific treatment.

One of the simplest and least used techniques for reducing low back pain is deep diaphragmatic breathing. Low back pain affects between 80 and 95% of the population at some point in life.

There are many reasons that trigger pain, and our ability to use our diaphragm effectively plays an extremely important role.

The diaphragm muscle is located just below the lungs and like other muscles, it contracts to develop movement and becomes weak if not used enough.

Although the diaphragm should be one of the primary muscles used in breathing, many people unknowingly “breathe through the chest.” These people do not use their diaphragm enough and overload their secondary respiratory muscles, such as those in the neck and back.

CONTENT:

1. Why does breathing help?
2. How to adjust your breathing
3. The benefits of breathing regulation

Why does breathing help?

• The first and most important reason why diaphragmatic breathing can help eliminate chronic back pain is that the diaphragm is the basis of the “central” muscles.

When you bend down and stretch a back muscle or dislocate a ring of your spine, you are actually suffering from a muscle imbalance that has developed over time. Under-use of the diaphragm leads to loss of strength, forces other muscles to work in its place, and can cause the entire body to make up for its lack.

If this problem is not corrected in time, the body becomes a time bomb to trigger back pain that most people mistakenly attribute to associated activities such as “wrong shopping” or “bending over.” a wrong way ”.

What is often wrong is not the activity itself, but the body that performs the activity. To keep the basics of biomechanics functional, the correct use of the diaphragm is probably the most important thing you need to learn.

• Second, a strong diaphragm reduces the tension of all secondary muscles that have been overloaded. It will not only reduce the tension in all the secondary muscles, such as the lumbar ones, but also the tension in the neck and even the tension-induced headaches.
• Third, the diaphragm attaches directly to the lumbar vertebra, so that each deep diaphragmatic breath acts on the bones in the lumbar region, which stimulates the healing movement and circulation of blood around those bones and vertebrae. A strong enough inspiration can even cause a spinal readjustment, while regular deep breathing keeps the bones optimally aligned.
• Fourth, diaphragmatic breathing acts as a gentle massage to the internal organs. If pain caused by discomfort in an organ occurs in the lumbar region, stimulation of internal movement can reduce these symptoms.
• Fifth, diaphragmatic breathing is strongly connected by the stimulation of anti-stress (parasympathetic) mechanisms in the body. If a person’s low back pain is caused by stress, light diaphragmatic breathing provides an immediate solution.

How to adjust your breathing

The breathing reset technique is extremely simple, but very effective in tense situations, in which we feel lost in nature.

• Close your eyes, then inhale through your nose, counting to 4. Focus on the air entering your lungs.
• Then hold your breath until you count to 4 again.
• Exhale easily, counting to 4. Exhalation can also be done through the mouth, but inhale only through the nose.
• Repeat this step for 4 minutes.

At the end of the exercise, peace will be established and the symptoms of anxiety will disappear. In order to benefit to the maximum from the beneficial effects of practicing this breathing exercise, you should take into account the following tips:

• Retreat to a quiet place when practicing this exercise – it can be about a corner of a room or the toilet of a public place, it is important to have a little peace
• Place one hand on your stomach to make sure you breathe abdominally – this means that when you inhale your abdomen should swell, and when you exhale, it should retract.
• Try to relax your muscles throughout your body when practicing this breathing exercise

The benefits of breathing regulation

• Reduces stress and combats its effects on the body – deep and regular breathing fights hyperventilation and reduces the production of the stress hormone in the body. Hyperventilation triggers a number of unpleasant symptoms in the body, from dizziness to nausea and loss of balance or headaches.
• Increases concentration – a study has shown that exercises that regulate the rhythm of breathing contribute to increasing the ability to concentrate.
• Improves stress tolerance – studies show that breathing exercises, practiced regularly, increase an individual’s ability to cope with stress.