Releasing Different Types of Tension in the Body: Tension in the Lower Back

This blog marks the second in a series on releasing tension in the body and will focus on the lower back. Tension in the lower back is commonly known to be caused by sitting for long periods of time and strain from heavy lifting. However, it can also be caused by psychological stress. As mentioned in the first of this blog series, tension in the neck and shoulders is also often caused by psychological stress; prolonged tightening of neck and shoulder muscles can lead to lower back pain. In the previous blog post, somatization is also described, which explains how certain areas in our bodies store certain emotions. Pain in the lower back can be associated with feelings of guilt, shame, and unworthiness. Examples of this include a low sense of self-worth or lack of self-acceptance. Furthermore, since the lower back is connected to the pelvic region and sexual organs, it is also possible that pain in the low back could also be a result of stored sexual trauma.

How to help-

Attending to the Psychological Stress

If you suspect that your lower back pain is a result of psychological stress, reducing stress in your life is a step towards relief. Reducing stress in the life can be done through utilizing mindful techniques such as deep breathing skills, meditation, spending time in nature, prioritizing sleep, implementing self-care habits, etc. Depending on the needs of each person, in therapy individuals can better understand any of those mindfulness techniques mentioned as well as learn other stress reducing skills such as: boundary setting, self-affirmation work, cognitive reframing, etc. It also might be necessary to address trauma or emotional disturbances in therapy to work through more deeply rooted personal difficulties.

Attending to the physical body

To address lower back pain, it is important to counter-balance with either strengthening or stretching. If the lower back pain is caused by heavy lifting or stress, it could be helpful to engage in mindful movement that stretches and releases the lower back. Whereas if you find your lower back pain is caused by weakness from sitting, while engaging in stretching and releasing poses can be helpful for immediate relief; Strengthening the back muscles and focusing on improving posture would be beneficial for long-term prevention of lower back pain.

Back strengthening, spine strengthening, and core strengthening exercises can all help strengthen the lower back region, which can prevent lower pain from developing. Through yoga and stretching the lower back can release. Engaging is any form of yoga can help relieve tension and increase blood flow throughout the body. Yin Yoga is particularly useful in releasing certain areas of the body through holding restorative poses for minutes at a time and breathing into those areas. See section below for specific poses and stretches in releasing the lower back. The 26/2 posture series (previously known as Bikram) was created with an intent to strengthen the spine in a hot room, which allows the body to deepen poses more naturally. Pilates exercise is an effective way to engage the core muscles in a low-impact manor with little to no equipment. Countless Pilates videos can be accessed for free on YouTube. Walking daily is also particularly beneficial for those who sit at a desk for their job. Some full-time workers find it favorable to implement walking over their lunch break. For lower back pain caused by poor posture, there are also various gadgets known as “posture correctors” or “donut pillows” that can be purchased online and worn to assist in correcting posture to a more up-right position. Improving posture can help take pressure off lower back.

Stretches for releasing the lower back

Taking 10-15 minutes each day to connect your breathe with these stretches can be beneficial for both physical health and mental health.

Supine twist

On the ground start by laying flat on your back. Bend legs, placing feet flat below glutes. Arms are stretched out to the side, palms facing up. Bring left hand to right knee, guiding it towards the left side in line with the hip. Right leg extends straight. Keeping left hand on knee, turn the head to face right extended arm. Breath deeply into the twist. Focus on right side lower back releasing. Repeat on opposite side.

Cat-Cow

Allowing body to be supported on hands and knees, start on all fours, creating a tabletop position with body. Hips should be directly above knees and shoulders directly above palms. Tune into the breathe. With each inhale, arch the spine, lifting the gaze to the ceiling; and with each exhale round the spine, shifting gaze to knees. Repeat with breath for 10-15 cycles.

Standing forward fold

Begin standing, distributing weight evenly in feet. Bring awareness to the top of your head, tuck your chin and roll downward, slowly folding forward until you cannot go any further. You can grab opposite elbows and sway side to side if that feels good; remembering to breathe here. Then try this: while in folded position, bring fingertips to floor, bend one knee and move the hands to the outer edge of the opposite foot feeling a stretch in the lower back of bent knee’s side. Breathe here. Repeat on opposite side. To come out of this stretch, center yourself and slowly roll back up-no rush.

Restorative Poses for Lower Back Release

·      Come into child’s pose with arms extended, pressing hips to heels, and breath into the lower back

·      When resting flat on back, place pillow under knees to release lumbar pressure

The mental health therapists at our office offer counseling for a variety of issues including trauma using EMDR, depression, anxiety, grief, and couples counseling. We work with kids, teens, adults, and couples. We also offer online counseling services which can be great for people with busy schedules or for people who live in parts of Pennsylvania with limited counseling options. You can check out our website to see the full list of counseling services that we offer. Or, Request An Appointment here.