How Diaphragmatic Breathing Can Help Neck and Back Pain

How Diaphragmatic Breathing Can Help Neck and Back Pain

For those struggling with persistent neck and lower back discomfort, a powerful tool within the body is often overlooked: diaphragmatic breathing. Also called belly breathing, this can be vital for improving posture, reducing tension, and supporting spinal health. Dr. Deryk Harting of Chambers Medical Group, one of the highest rated car accident medical care facilities in the Tampa Bay area, explains how diaphragmatic breathing can help neck and back pain.

The diaphragm is a dome-shaped muscle located just beneath the lungs and separates the thoracic cavity from the abdominal cavity. While it is best known as the primary breathing muscle, the diaphragm is also connected to the core and spine. Anatomically, the diaphragm attaches to the lumbar spine via the crura which is a tendinous structure that anchors it to the first three lumbar vertebrae. It also has connections to the thoracolumbar fascia, which links it to deep core muscles like the psoas and quadratus lumborum. These structures play a critical role in stabilizing the lower back and pelvis.

When the diaphragm functions properly, it contributes to intra-abdominal pressure, which helps stabilize the spine during movement. It works in harmony with the pelvic floor, transverse abdominis, and deep spinal muscles to form a supportive “cylinder” around the spine. However, when this system breaks down, compensation patterns develop and pain often follows.

Many people unknowingly rely on shallow chest breathing. In the cervical region (neck), overuse of accessory (secondary) breathing muscles like the scalenes and sternocleidomastoid (SCM) often results in chronic neck strain and tightness. This can occur from faulty breathing patterns associated with poor posture, stress, respiratory conditions, mouth breathing, injury, and pain. In these cases, instead of the diaphragm descending during inhalation, muscles of the upper chest and neck (like the scalenes or SCM) take over to increase the thoracic cavity space by raising the upper ribs and collarbone. Shallow breathing also tends to activate the sympathetic nervous system (fight or flight), leading to increased stress, anxiety, and tension. Over time, this not only contributes to fatigue, poor sleep, and increased pain sensitivity but can also lead to:

• Chronic tension in the neck and shoulders
• Poor core engagement
• Spinal instability
• Increased tension in the lumbar spine
• Decreased oxygenation and fatigue

How To Breathe Diaphragmatically

1. Start in a relaxed position. Lie on your back with your knees bent and feet flat on the floor. Place one hand on your chest and one on your belly.

2. Inhale through your nose. Breathe in slowly, directing the air down into your belly. You should feel your belly rise under your hand while your chest remains relatively still.

3. Exhale fully through your mouth. Let the breath go slowly and completely. Your belly should gently fall.
4. Keep your shoulders relaxed. If you notice your shoulders rising or neck tensing, pause and reset.

5. Start with 5–10 minutes a day. Once comfortable, try incorporating diaphragmatic breathing into sitting, standing, or walking.

As diaphragmatic breathing becomes easier, you can also incorporate it into other functional activities to enhance spinal and core support. For example:

• Before lifting an object, take a breath into your belly and engage your core to stabilize the lumbar spine.
• During stretching or exercising, exhaling fully can help reduce muscular guarding and deepen mobility.
• While sitting at a desk, diaphragmatic breathing can help reduce neck strain from poor posture and overuse of accessory breathing muscles.

Breathing seems simple, but when done with intention, it becomes an important tool for reducing tension and improving stability. Diaphragmatic breathing not only improves oxygen exchange and nervous system regulation but also supports spinal health. Whether managing neck tightness, recovering from a back injury, or simply looking to optimize health, learning to properly breathe well is vital.

— This article is written by Deryk Harting, DC, one of the members of Chambers Medical Group’s team of car accident chiropractors who offer a variety of treatments and therapies ranging from diagnostic testing to various soft tissue therapies for car accidents and injuries in Florida.

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