For busy executive mums managing work, home, and everything in between, back and neck pain can feel very challenging. Though you may be working on these pains you may not be able to get the results that you desire. Sometimes there is an important yet often-overlooked core muscle, the diaphragm that can be contributing or causing your back pain and poor posture. In this blog, lets discuss how the diaphragm works as part of your core and how its connections to the spine influence back pain.
The core is a network of muscles that surround and stabilise your spine, including the diaphragm, pelvic floor, transverse abdominis, and multifidus. These muscles work together to create a stable base for all your movements, helping protect your back and neck from strain. Watch this video on What is the Core? Understanding the Muscles That Support Your Back and Neck.
The diaphragm is a dome-shaped muscle that sits just below your lungs. Its primary function is to aid in breathing, but it also plays a critical role in core stability. Every time you take a deep breath, your diaphragm contracts and moves downward, increasing intra-abdominal pressure. This action creates a “brace” that stabilizes your spine and helps protect it during movement. The diaphragm also has strong attachments to the spine at the lumbar vertebrae as well as the xiphoid process, the lower part of the sternum. When the diaphragm becomes dysfunctional or weakened, it can impact the stability and alignment of these areas, leading to issues like back pain and neck tension.
A deep, diaphragmatic breathing engages not only your diaphragm but also the rest of your core muscles, providing natural support to your spine. This helps prevent over-reliance on your back and neck muscles, reducing strain and tension in these areas.
Proper diaphragm function also encourages a balanced, upright posture. When you breathe shallowly from your chest, your shoulders tend to round forward, which can lead to rounded shoulders, slouched upper and mid back and an overall poor posture and thus contribute to neck pain and back pain. Breathing deeply with your diaphragm helps to keep your spine aligned and your shoulders relaxed.
In addition to this, shallow, rapid breathing can increase stress levels and muscle tension, which can exacerbate pain. Diaphragmatic breathing, on the other hand, promotes relaxation, lowers cortisol levels, and helps reduce stress and tension throughout the body, offering both physical and mental relief.
A simple diaphragmatic breathing exercise is to sit or lie down comfortably with one hand on your chest and the other on your abdomen, just where your last ribs are located. Take a slow, deep breath in through your nose, allowing your abdomen to rise as the diaphragm contracts. Keep your chest relatively still. Exhale slowly through your mouth, letting your abdomen fall. Repeat for 3-5 breaths, focusing on the gentle rise and fall of your belly. Practicing this daily can help train your diaphragm to work effectively as part of your core, providing natural support and stability to your back and neck.
Incorporating diaphragmatic breathing into your routine is a small change that can lead to big improvements in core strength, posture, and overall well-being. For executive mums balancing busy schedules, this technique is a quick and effective way to reduce tension, improve support for your spine, and prevent neck pain, back pain and poor posture from creeping into your day.
HERE is a free guide to Core Essentials: A 5 minutes Morning Routine to Prevent Back Pain. It gives you 3 core activation exercises to ease back tension and build strength, a simple stretch to open up tight muscles and boost flexibility and expert tips on core engagement for all-day back support.
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