How to relax from Spinal nerve pain? : Exercise

 

In previous sections, we discussed spinal pain and how pranayama (breathing exercises) can help alleviate it. In this part, we’ll explore how breath, through pranayama, can reach the nerves and bring relief. For this practice, a regular sitting posture is essential. This helps you become familiar with the rhythm of your breath and learn how to hold and direct it to specific areas of the body. By doing so, you can mentally guide your breath to the painful area and stabilize it there

 

In today’s fast-paced world, we often lose touch with our bodies. Throughout the day, our spine remains upright, bearing the weight of our posture. When we return home, we finally become aware of the pain. The constant pressure on the spine becomes unbearable, leading to discomfort. While it’s ideal to perform some movements even while sitting at the office, it’s not always possible. That’s why taking a few minutes at home for these practices can bring significant relief.

 During the day, the spine remains upright for 8 to 10 hours. To relax it, lying down is necessary. In this upright position, the facet joints of the spine come closer together, causing compression of the spinal nerves. This pressure, if prolonged, leads to pinched nerves and pain. As shown in the illustration, the vertebrae compress the spinal nerves when standing, triggering pain.

 

However, due to prolonged upright posture—especially during long hours of sitting or standing—the vertebrae tend to compress. This compression narrows the foramina, putting pressure on the spinal nerves. This condition is commonly known as a “pinched nerve” or spinal nerve compression. The result? Sharp, radiating pain, stiffness, and sometimes numbness or tingling in the limbs.

The facet joints—small joints located at the back of the spine—also play a role. When the spine is upright for extended periods, these joints come closer together, increasing pressure on the nerves. Over time, this leads to inflammation, reduced mobility, and chronic pain.

Why Daily Life Makes It Worse

That’s why it becomes essential to dedicate time at home to decompress the spine. Even 10 to 15 minutes of focused breathing and awareness can make a significant difference. Lying down helps the vertebrae separate slightly, relieving pressure on the nerves. But to truly heal, we need more than just rest—we need conscious intervention.

Enter Pranayama: Breath as a Tool for Healing

Pranayama is not merely a breathing exercise—it is a method of channeling life force (prana) through the body. When practiced with awareness, it becomes a powerful tool to direct energy to specific areas, including the spine.

To begin, you must first become familiar with your breath. This requires a regular sitting practice where you observe the natural flow of inhalation and exhalation. Over time, you learn to hold the breath and guide it mentally to areas of discomfort. This is not imagination—it is a subtle but real process of mind-body coordination.

When you focus your breath on a painful area, you also bring your mind’s attention there. This dual focus creates a healing environment. The breath nourishes the tissues, while the mind’s awareness generates what we can call “magnetic waves”—a term used to describe the focused, meditative energy that arises during deep concentration.

These waves are not mystical—they are the result of deep mental focus. Neuroscience has shown that focused attention can alter brainwave patterns, reduce pain perception, and even influence physiological processes like heart rate and muscle tension.

By directing these mental waves to the spine, especially to the area of nerve compression, we can help relax the surrounding muscles. As the muscles release, the pressure on the nerve decreases, and the pain subsides. This is not an overnight cure, but a gradual, cumulative process that requires consistency.

When a spinal nerve is under excessive pressure, it causes sharp, localized pain. Lying down for a while relieves this tension, and the nerve returns to its original position, bringing comfort. Now, we’ll attempt to normalize this pinched nerve through pranayama. This requires regular practice—just 10 to 15 minutes a day. If the pain is in its early stages, consistent pranayama can help control it and potentially avoid the need for surgery.

 In this practice, we’ll use the power of the mind—its waves and focus. By directing the mind’s energy to the painful area, we can create a magnetic field through pranayama that helps normalize the muscles. As the muscles relax, the magnetic waves of the mind spread to the affected area. This loosens the pinched nerve and reduces pain.

What Are These Magnetic Waves of the Mind?

When the mind becomes focused through meditation, it enters a state of stillness and heaviness. In this state, the mind generates magnetic waves. Initially, you may feel a light-headed sensation—this is the beginning of those magnetic waves. These waves can be directed to the spine through mental focus. The more deeply you meditate, the stronger these waves become.

To achieve this, a proper pranayama posture is essential. A method was described in earlier sections—practice that. It helps you gain control over your breath, which in turn helps control the mind. When the mind is under control, external thoughts don’t intrude. The mind operates in two layers: the outer mind and the inner mind. Our goal is to move from the outer to the inner mind, allowing it to settle and become focused.

Once the mind is steady, it becomes meditative. The following pranayama steps, previously mentioned, will help you reach that state:

       Your Practice

• Choose a quiet room at home where you can sit undisturbed.
• Avoid electronic devices nearby.
• Sit with your back against a wall, ensuring your spine is aligned.
• Use a cushion if needed to fill any gap between your back and the wall for support.

       Breathing Practice

1. First, calm the mind and focus on the movement of your breath.
2. Let your mind move in sync with the breath—inhale and exhale together.
3. Once your breath feels steady, begin deep inhalation:

• Inhale slowly while counting: 1, 2, 3… up to 15 (or 10 if you're a beginner).
• Let the breath rise all the way to the head.
• Hold the breath for 10 seconds.
• Then exhale slowly.

Repeat this process until it becomes comfortable. This helps the mind become meditative and focused.

Now, try a variation:

• Inhale slowly up to 15 or 20 counts.
• Let the breath rise to the head.
• Hold for 5 to 6 counts.
• Exhale immediately.

                                                                       

This will make your head feel heavier and bring a quicker sense of stillness. The mind becomes meditative more easily.

These practices have been repeated in earlier sections for a reason: repeating a single pranayama helps you master it. Over time, you begin to notice its short-term and long-term effects. Sporadic practice won’t yield results. So, focus on mastering this one technique first.

The light-headed sensation you experience during pranayama is important. These are the magnetic waves of the mind. With practice, you’ll learn to transfer these waves to the affected area of the spine. Initially, it may be difficult to sense, but with regular practice, you’ll succeed in guiding the mind’s energy to the right place. Practicing this pranayama daily for 10 to 15 minutes and transferring the mind’s waves to the spine helps release tension in the nerves. This is a lived experience.