The Hidden Connection Between Your Breathing and Chronic Pain
- abeskaw5
- 2 days ago
- 3 min read
Struggling with Pain That Won’t Go Away? Your Breathing Might Be the Problem.
You’ve tried stretching, adjustments, foam rolling, and even rehab exercises—but your back still aches, your shoulders stay tight, and your core feels weak.
What if the missing piece isn’t another exercise… but the way you breathe?
Most people don’t realize that poor breathing mechanics can cause chronic pain, tightness, and poor movement patterns. If your diaphragm isn’t working correctly, your body compensates, leading to neck tension, lower back pain, and core instability.
The good news? Fixing your breathing can help you move better, train harder, and get rid of pain for good.
How Poor Breathing Affects Your Body
Your diaphragm isn’t just for breathing—it plays a huge role in core stability, posture, and movement. If you’re breathing incorrectly, your body compensates by overusing the neck, shoulders, and lower back.
Here’s how dysfunctional breathing impacts your body:
🚨 Weak Core = More Lower Back Pain
If your diaphragm isn’t functioning properly, your deep core muscles can’t stabilize your spine—leading to low back pain and poor movement control.
🚨 Neck & Shoulder Tightness
Many people breathe with their chest and shoulders instead of their diaphragm—causing chronic neck tension, tight traps, and even headaches.
🚨 Poor Posture & Decreased Mobility
Dysfunctional breathing alters rib position and spinal alignment, making it harder to move efficiently.
🚨 Increased Stress & Pain Sensitivity
Shallow breathing keeps your body in a constant state of stress, which can make pain feel worse and harder to recover from.
How to Fix Your Breathing for Better Movement & Less Pain
If you want lasting pain relief and better movement, improving your breathing mechanics is key. Here’s how to start:
1. Master Diaphragmatic Breathing
Lie on your back with one hand on your chest, one on your belly.
Breathe in through your nose, feeling your belly expand (not just your chest).
Exhale fully, letting your ribs drop down.
Repeat for 5-10 deep breaths before workouts or rehab exercises.
✅ Why It Works: Activates your diaphragm, engages your deep core, and reduces tension in your neck and shoulders.
2. Improve Core Stability with Breath Control
Try 90/90 breathing (lying on your back with legs at 90 degrees on a wall).
Focus on deep, controlled breaths while engaging your core.
Use breathwork with exercises like planks and dead bugs to improve core control and movement efficiency.
✅ Why It Works: A strong, stable core prevents back pain and improves full-body strength.
3. Stop Chest Breathing & Use Rib Expansion
When you inhale, your ribs should expand 360 degrees, not just up and down.
Visualize breathing into your lower ribs and sides instead of lifting your chest.
✅ Why It Works: Promotes better posture, stronger core activation, and less strain on your neck and shoulders.
Why Chippewa Valley Movement?
Most rehab and chiropractic care focus on treating symptoms—we focus on fixing the real issue.
At Chippewa Valley Movement, we help active adults in Eau Claire, Chippewa Falls, Altoona, and the Chippewa Valley move better and stay pain-free using:✅ DNS (Dynamic Neuromuscular Stabilization) to retrain breathing & movement✅ Strength & stability training to prevent pain from returning✅ Hands-on therapy combined with movement-based rehab
Want to Fix the Root Cause of Your Pain?
If you’ve been stretching, foam rolling, or getting adjusted without lasting results, your breathing might be the missing link.
💡 We help athletes, gym-goers, postpartum moms, desk workers, and weekend warriors move pain-free—without relying on endless adjustments.
👉 Click here to request a Free Discovery Visit and start moving pain-free today!
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