Today, we’re diving into an often-overlooked connection between two common issues—lower back pain and constipation—and how movement can play a transformative role in improving both.
The Digestive-Back Pain Connection
If you experience both constipation and lower back pain, you are certainly not alone. These are two of the most common issues my clients come in with. Surprisingly, these two conditions are closely linked. When the intestines are impacted with waste, they can create significant weight and tension, pulling on the lower back muscles, the discs and the vertebrae themselves. This leads to inflammation and instability in the lumbar region, contributing to persistent discomfort.
Addressing this issue requires a better understanding of the human digestive system. Unlike most four-legged animals whose digestive processes work in a horizontal plane, humans face a distinct challenge: we need to pump waste upwards against gravity. This happens as food travels through the colon, particularly through the ascending colon and the transverse colon. Without sufficient movement and rotation in our daily lives, waste can get stuck, causing discomfort, constipation, and even more serious issues over time.
Common Problem Areas in the Colon
The transverse colon is a crucial section of the digestive tract. Not only is it responsible for transporting waste, but it also absorbs water from the waste material. If movement is limited, waste can stagnate, leading to dehydration and compounded digestive issues. Additionally, impacted areas in the colon can become breeding grounds for harmful bacteria, fungi, and parasites.
This stagnation can be further exacerbated by poor hydration practices, even among those who drink plenty of water. If the body isn’t moving adequately to promote peristalsis (the wave-like muscle contractions that move food through the digestive system), water absorption in the transversus colon remains inefficient, leaving stool overly wet or improperly processed.
The Role of Movement and Twisting
One of the simplest yet most effective ways to address digestive sluggishness is through movement, particularly twisting exercises. Twisting can help stimulate the muscles in the digestive tract, promoting peristalsis and aiding in waste elimination.
The Key Exercise for Digestion
The exercise demonstrated in my video above is designed to mimic and enhance the natural movements of the colon. Here’s a breakdown:
- Setup: Start with a stack of yoga blocks or a bench, roughly at knee height.
- Movement:
- Stand on one leg, lifting the opposite knee as high as possible.
- Extend your arm upwards with a deep inhale, creating a stretch from the opposite hip to the shoulder. This movement mimics squeezing a toothpaste tube, helping to push waste upwards through the ascending colon.
- Rotate your torso as you exhale, reaching down towards the yoga blocks while extending your lifted leg backward. This motion encourages waste to move through the transverse colon and into the descending colon.
- Return to the starting position and repeat for 10–20 repetitions.
- Breathing: Proper breathing is critical. Inhale deeply during the upward phase to create space and encourage movement. Exhale during the downward phase to “squeeze” the waste along its path.
- Add Resistance (Optional): For advanced practitioners, incorporating light weights such as a kettlebell can add intensity. However, prioritize form and avoid holding your breath, as this can counteract the exercise’s benefits.
Why It Works
This targeted exercise combines twisting, stretching, and compression to directly impact the digestive system. By activating the muscles surrounding the colon, it supports natural peristalsis and helps clear impacted areas. Additionally, it strengthens the core and improves overall balance, contributing to better posture and reduced back pain.
Tips for Success
- Start Slow: Begin without weights to master the movement and ensure proper balance.
- Stay Hydrated: Drink water throughout the day to support digestion.
- Listen to Your Body: If you experience pain, especially in the back, modify the movements or consult a healthcare professional.
A Holistic Approach
Remember, this exercise is not just about digestion—it’s about overall wellness. Incorporating mindful movement, proper hydration, and a balanced diet can significantly improve both digestive health and lower back pain.
If you like these types of exercises, check out my courses at Four Lights Wellness, where I cover both physical and mental aspects of wellness. My course Healing (e)Motions: Trauma Release Exercises for People with Stress offers targeted physiological exercises aimed at reducing stress and mental health dysfunctions that can contribute to physical pain.
You can also sign up for my newsletter or subscribe to my Substack, which is packed with tips and insights on living a healthier, happier life. Additionally, if you’re curious about how these practices can be tailored specifically to your needs, I offer a free consultation to see if working together 1:1 could be beneficial. Let’s keep building that foundation and enjoy a happy, healthy life!