Low back pain is an issue that affects the vast majority of adults—four out of five, to be exact—at some point in their lives. Given the constant stress our backs endure from daily activities such as standing, walking, sitting, twisting, and bending, this statistic should come as no surprise. Chronic low back pain (CLBP) is a widespread issue and one of the leading reasons people visit their primary care doctors.
The Prevalence of Low Back Pain
In North America, the lifetime incidence of experiencing an acute episode of low back pain (LBP) ranges from 60% to 90%. Even more concerning, approximately 30% of those affected develop chronic LBP. While many approaches exist to manage and treat CLBP, an often-overlooked factor is the role of the diaphragm and proper breathing mechanics.
The Diaphragm: More Than Just a Breathing Muscle
The diaphragm plays a crucial role in regulating intra-abdominal pressure and providing spinal stability. When functioning optimally, it aids in postural control and movement efficiency. However, when the diaphragm is not utilized correctly—often seen in individuals with an upper thoracic breathing pattern—it can lead to poor lumbar stability, altered motor control, and dysfunctional movement patterns. This, in turn, can exacerbate or even contribute to chronic low back pain.
For movement practitioners, yoga instructors, and therapists, recognizing the diaphragm’s postural and stabilizing function is essential. Given that we take approximately 22,000 breaths per day, ensuring that each breath supports rather than hinders spinal stability is key to long-term musculoskeletal health.
Physical Benefits of Diaphragmatic Breathing
Incorporating diaphragmatic breathing into movement practices and rehabilitation strategies can have profound benefits, particularly for those dealing with low back pain. Here are some notable advantages:
Improved Functional Movement – Studies have shown that individuals who practice diaphragmatic breathing perform better in Functional Movement Screening tests compared to those with upper chest-dominant breathing patterns. This suggests better movement efficiency and motor control.
Enhanced Back Proprioception – Those suffering from low back pain often struggle with body awareness and postural control. Training the diaphragm to engage properly can lead to improved proprioception, helping individuals maintain better positioning and stability.
Greater Core Engagement During Exercise – When performing core exercises such as the Abdominal-Hollowing Maneuver (known as ‘low boat’ in yoga), utilizing diaphragmatic breathing has been shown to increase the muscular activation of deep core muscles, including the Transverse Abdominis, External Oblique, and Internal Oblique. This means you get more efficient engagement of your stabilizing muscles when you breathe properly during core workouts.
Breathe with Intention for a Stronger Spine
Whether you are dealing with chronic low back pain or looking to enhance your overall movement quality, paying attention to how you breathe can make a significant difference. Incorporating breathwork into your daily routine, yoga practice, or rehabilitation program can enhance spinal stability, improve movement patterns, and ultimately reduce the risk of chronic pain.
If you’re experiencing persistent low back pain, consider consulting a practitioner who understands the vital role of breathwork in functional movement. At Temple of Healing Therapy, we integrate breath awareness and therapeutic techniques to support your spine, optimize movement, and enhance overall well-being.
Ready to breathe your way to a healthier back? Book a session today!