Can IBS cause back pain? Judging from the number of Irritable Bowel sufferers who suffer from back pain, in particular lower back pain, the answer is yes! If you suffer from IBS back pain, chances are that you have accumulated more tension in your lower back than you may realise.
Here are two easy, gentle ways to release some of that tension, and get some relief. They are self-led, gentle exercises that should normally be accessible to you, as long as you do not have any prior back, hip or pelvic injuries. IF IN DOUBT, PLEASE ASK YOUR MEDICAL PRACTITIONER FOR GUIDANCE.
Releasing IBS back pain sitting down
There is a simple movement called pelvic tilting. It helps move tension in the hips, pelvis and coccyx. You can feel IBS pain here if you are “backed up” (constipated). However, tension may also radiate from here if you have diarrhoea.
As everyone is different, I invite you to try this out for yourself, and see what it can do for you.
You can do this sitting down on a chair. The key is to do this gently and slowly, and to keep breathing gently while you do it.
Here is a video of pelvic tilting to help you.
- Sit up straight with your feet on the floor.
- Sitting forward on the bench or chair, gently lift and roll your hips forward so you are arching your back, and lightly stretching your lower back right down to your coccyx.
- Then slowly let your hips roll backwards to get back to your original position.
- Then allow your hips back to tilt back even further, allowing your back to become rounded and your shoulders to slouch.
- From this slouched position, roll your hips gently forward to get back to your original position.
Repeat a couple of times, slowly rocking back and forth.
It is not uncommon to feel a comforting warm sensation in the lower back after doing pelvic tilting. This is normal, and usually the sign that you have done a great job releasing tension.
The Pelvic Curl
The pelvic curl is the BY FAR the BEST exercise I have found to release tension and IBS back pain in the lower and middle of the back.
I originally learnt this gentle exercise at a Qi Gong class, but it is also used in Pilates.
The good news: You don’t have to get changed or get down on the floor to do this.
You can even do this lying on your bed in your pyjamas – as long as you lie flat without a pillow. Otherwise, you’ll strain your neck!
- Lay flat on your back with your knees bent and your feet flat on the floor/bed about a hand width apart
- Gently push your heels into the floor/bed and very slowly. Allow your bottom to roll back and for your pelvic region to gradually lift.
- Go as far as is comfortable. Then gently release the pressure on your heels and gently roll back down, vertebra by vertebra.
Here is a pelvic curl demonstration to help you.
To make this movement extra effective, begin the movement by pushing your heels into the floor/bed. Allow that to help you gently do this pelvic curl and lift your hips. No forcing needed. And when you want to unwind, just release the pressure on your heels. Do the movement as slowly as possible to get the most benefit.
Repeat a couple of times.
You may well break wind or burp while you do your pelvic curl. As I said, it’s great for releasing!
What can cause IBS back pain – and how to stop it
Back pain with IBS, especially in the lower back (and abdomen) tends to come from:
- Accumulated tension created by IBS trigger loops and stress, accompanied by constipation and/or diarrhoea.
- IBS flare-ups that add to the existing tension, and alert you to it through pain
If you want to relieve BOTH of these causes, you need to work out what your unique IBS triggers are – and release them. I have made this 14-day challenge to help get you started.
Once you are aware of the triggers, and release the patterns that keep them going round and round, you will no longer need pain to indicate an accumulation of tension.
It can take several years to do this work on your own. Especially when you are dealing with a number of other IBS symptoms. Want to get there faster?