It feels silly saying this, but I’m not doing a great job breathing while I brace during the Big3 or carry exercises. I’ll also feel some minor pain in my lower lumbar during an exhale at times when I’m really squeezing (fist, lats, core, pecks, neck). I’m pretty sure this means I’m not using my thoracic diaphragm correctly. Any tips are much appreciated.
I’m assuming you picked up Gift of Injury by your jargon and and knowledgable question (if not deff get it!). I would say first off, avoid anything that causes pain during your back mechanics work. Sometimes it takes the body some time to get used to new variables or the spine to desensitize. I had some of the same issues during my first few months of spine rehab and working with Brian. What worked for me was to be patient, take my time during the movement and lowering the duration of sets until I mastered diaphragmatic bracing. Some of the chapters in GOI really focus on breathing and bracing and it’s something I read a few times. Try breathing and bracing on some of the movements that are simpler and cause no pain before moving on to the more encompassing movements or carries. I wish i could help more but back pain and recovery is very specific and I don’t want to give you a generalized or generic answer. Hope this helps!
When I breathe during the bracing exercises, I use really shallow “sipping” type of breaths that allow me to stay super tight during the exercise. I agree with Mike, maybe try to lower your duration times until you find a way that works and you can build up a little more endurance for longer. It took me a while to find an effective way to incorporate breathing while trying to stay tight.
Hope this helps
Yes, power-breathing as Ken and Mike are relaying. You should not be comfortable during these exercises as they are challenging when done correctly. Best of luck!