How Diaphragm Breathing Creates Spinal Stability and Reduces Back Pain

May 25, 2023 | Abdominal Breathing, Back Pain, Exercises, Natural Pain Treatment, Tips

When it comes to creating spinal stability, our breath is an essential tool. By engaging in diaphragmatic breathing, we activate the deep core muscles such as the transverse abdominis and multifidus. These muscles work together like a team of superheroes, providing crucial support and protection for our spine.

But why is spinal stability so important? Well, not only does it help us maintain good posture and move with ease, but it also plays a vital role in preventing back pain. When our spine is stable, it distributes forces evenly throughout the body, reducing strain on individual structures. This can help alleviate common issues such as muscle imbalances, herniated discs, and even chronic back pain.

So how exactly does spinal stability prevent back pain? By maintaining proper alignment and distributing loads effectively, it minimizes excessive stress on specific areas of the spine. This allows for optimal movement patterns and reduces the risk of injury or discomfort.

Now that you understand the importance of spinal stability let’s take a deep breath – quite literally – and explore how to create it through intentional breathing techniques. Get ready to unlock a world of strength and support for your spine like never before!

Here’s how to practice breathing with your diaphragm:

Start with one hand on your chest and one on your abdomen.  Keep the upper hand relaxed and drive your breath down into the belly.  The lower hand should rise and fall, and the upper hand should remain still.  Then place hands on the sides of your ribcage and with your inhale, envision a balloon in your belly filling with air. The entire balloon should expand equally, including the sides, back, and front (360 degrees).  You will feel the belly “go along for the ride,” meaning it will come out slightly.  The breath should not be too forceful. The ribcage should expand to the sides, like an umbrella opening.

I offer the Strong Spine Workshop in Haarlem, at Studio44, where we practice this breathing while under load.

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