The Link Between Breathing Dysfunction and Back Pain
Why how you breathe matters more than you think
When people think about back pain, they often focus on posture, weak muscles, or disc issues. One factor that’s frequently overlooked, however, is how we breathe.
At Life is Movement, we regularly see clients in Brighton and Hove whose back pain is closely linked to breathing dysfunction, particularly shallow chest breathing. What’s important to understand is that this relationship works both ways:
People with back pain often develop poor breathing patterns
And people with poor breathing patterns are more likely to develop back pain
Understanding this connection can be a powerful step toward long-term relief.
Chest Breathing vs Diaphragmatic Breathing
In an ideal world, breathing is driven mainly by the diaphragm — a large muscle that sits underneath the rib cage. When the diaphragm works well, breathing is slow, controlled, and expands the lower ribs and abdomen.
With shallow chest breathing, most of the movement happens high up in the chest and neck. This pattern is very common in people with persistent back pain, stress, or anxiety.
Over time, chest-dominant breathing places extra demand on the muscles of the neck, shoulders, and spine, while the deeper stabilising muscles of the trunk are underused.
Why Shallow Breathing and Back Pain Are Linked
1. Reduced spinal stability
The diaphragm plays a key role in supporting the spine. Along with the deep abdominal muscles and pelvic floor, it helps create gentle, adaptable stability around the lower back.
When breathing is shallow, this system doesn’t work effectively, leaving the spine more vulnerable to strain.
2. Constant abdominal tension
Many people with back pain unconsciously brace their stomach all day, holding tension in an attempt to “protect” the spine. While this might feel supportive at first, constant tension reduces normal spinal movement, increases fatigue, and can actually perpetuate pain.
3. Stress and the nervous system
Stress, anxiety, and pain all encourage faster, shallower breathing. This keeps the nervous system in a heightened “alert” state, which increases muscle tone and sensitivity to pain — particularly in the lower back.
This is why back pain is often worse during stressful periods, even when physical activity hasn’t changed.
Why Back Pain Can Change How You Breathe
Pain naturally alters movement — and breathing is no exception. If moving your spine feels uncomfortable, your body may instinctively limit rib and abdominal movement during breathing. Over time, this reinforces chest breathing patterns and further reduces spinal movement, creating a vicious cycle.
A Simple Exercise to Improve Breathing and Support Your Back
Here’s a gentle starting point we often use with clients experiencing back pain in our Brighton and Hove clinic:
Diaphragmatic Breathing Exercise
Lie on your back with your knees bent and feet flat on the floor
Place one hand on your chest and one on your lower abdomen
Slowly breathe in through your nose, aiming to let the lower hand rise while keeping the chest as still as possible
Breathe out slowly through your mouth, allowing the abdomen to soften
Keep the breathing relaxed — no forcing or bracing
Start with 5–10 slow breaths, once or twice a day. Over time, this can help reduce unnecessary tension, improve spinal support, and calm the nervous system.
How Physiotherapy Can Help
If you’re dealing with persistent back pain, breathing exercises alone are rarely the full solution — but they are often a missing piece.
At Life is Movement, we assess:
Breathing mechanics
Spinal movement and control
Muscle tension and loading patterns
Stress and recovery factors
We then integrate breathing retraining into a personalised physiotherapy and exercise programme designed to help you move more freely, feel stronger, and reduce pain long term.
Back Pain in Brighton and Hove? We’re Here to Help
If you’re experiencing ongoing back pain — especially if it’s linked with stress, stiffness, or a feeling of constant tension — addressing how you breathe may be an important step forward.
If you’re looking for physiotherapy for back pain in Brighton or Hove, get in touch with Life is Movement. We’d be happy to help you understand what’s driving your symptoms and create a plan that works for you.
👉 Book an appointment or contact us today to get started.
