Could your breathing be contributing to your neck and back pain?
A tight diaphragm and dysfunctional pattern of breathing can contribute to restriction, tightness and pain throughout the neck and back, as well as contribute to pelvic floor dysfunction.
Our diaphragm - which rests at the bottom of our ribcage - is our primary muscle of respiration and an integral part of the deep core. A proper pattern of breathing should involve expansion of the diaphragm on inhalation, with the majority of the movement occurring in 360 degrees at the lower ribcage. Proper activation of the diaphragm should cause some passive expansion of the core in all directions, but never exclusively into the belly which would put excessive pressure on the abdominal wall as well as the pelvic floor.
Often, we find that secondary muscles such as the scalenes, pecs and traps are taking over the primary role of breathing. This can look like too much movement of the upper chest and shoulders with inhales and/or chronically tight muscles in those areas.
Functional breathing patterns are crucial in obtaining core stability, nervous system regulation, optimal circulation - as well as for resolution of symptoms such as back pain, diastasis recti, pelvic floor concerns.
Our breath plays an important role in the connection to self and our body’s perception of safety. Diaphragmatic breathing can stimulate the vagus nerve, thus supporting your nervous system encouraging a sense of safety and self-regulation.
The movement of our abdominal tissues that occurs when breathing deeply acts as a gentle massage of our internal organs and helps the mobility of our soft tissues, as well as motility of the bowels (aka it can help you have better bowel movements). This type of breathing and movement also supports the pumping and flow of the lymphatic system impacting drainage and the body’s natural process of detoxification.
How is your breathing? Do you notice tension in your upper back, shoulders, or neck? Do you notice tension or pain in your lower back or pelvis? These could be signs to have your breathing assessed or incorporate a diaphragmatic breathing routine into your day.