Common mistake people make with their neck pain

As a chiropractor, I often see clients who experience neck pain, and a common factor I observe is their breathing technique. Many people use their chest muscles to breathe, which can lead to neck strain and discomfort. Training yourself to breathe using your diaphragm instead can be a game changer, though it may take some time to master this new skill.

The Problem with Chest Breathing

Chest breathing, involves the upper chest and shoulders rising with each breath. While this might seem natural, it can actually place a lot of strain on the neck and upper back muscles. Here’s why:

1. Muscle Overuse: The neck and shoulder muscles are not designed for the constant activity required for chest breathing. Over time, this can lead to muscle fatigue and pain.

2. Poor Posture: Chest breathing often accompanies poor posture, such as slouching, which exacerbates the strain on the neck muscles.

3. Inefficient Oxygen Exchange: Chest breathing tends to be shallow, meaning that less oxygen reaches the lower parts of the lungs. This can lead to feelings of anxiety and tension, further contributing to neck and shoulder pain.

The Benefits of Diaphragmatic Breathing

Diaphragmatic breathing, or abdominal breathing, engages the diaphragm, a large muscle located at the base of the lungs. This technique encourages deep, efficient breaths that utilise the full capacity of the lungs. Here are some benefits:

1. Reduces Neck Strain: By engaging the diaphragm and abdominal muscles, you reduce the workload on the neck and shoulder muscles, alleviating strain and discomfort.

2. Improves Posture: Diaphragmatic breathing promotes better posture. When you breathe deeply into your abdomen, your spine aligns more naturally, reducing slouching and associated neck pain.

3. Enhances Relaxation: This type of breathing activates the body’s relaxation response, reducing the levels of the stress hormone cortisol. Lower stress levels can lead to less muscle tension and pain.

4. Boosts Core Stability: Diaphragmatic breathing also helps in strengthening the core muscles, providing better support for your spine and reducing the likelihood of musculoskeletal pain.

Learning Diaphragmatic Breathing

While it may take some time to learn diaphragmatic breathing, the benefits are well worth the effort. Here’s how to get started:

1. Find a Comfortable Position: Seated is best as it ensures your ribs are able to move easily

2. Relax Your Shoulders: Let your shoulders drop away from your ears and relax.

3. Hand Placement: Place one hand on your chest and the other on your abdomen. This will help you feel the movement of your diaphragm.

4. Normal breath in: Breathe in slowly through your nose, allowing your abdomen to expand. Your chest should remain still.

5. Exhale Slowly: Purse your lips as if you’re sipping through a straw and exhale slowly. Feel your abdomen gently contract.

6. Repeat: Practice this technique for a few minutes each day, gradually increasing the duration as it becomes more natural. It can take quite a while to make a permanent change.

Transitioning from chest breathing to diaphragmatic breathing can significantly reduce neck pain and improve overall well-being. Although it may take time to develop this new skill, the long-term benefits are invaluable. By incorporating diaphragmatic breathing into your daily routine, you can alleviate neck strain, improve posture, and enhance your overall health.

If you’re struggling with neck pain and suspect your breathing technique might be a contributing factor, feel free to reach out for a consultation. Together, we can work towards a pain-free and healthier you.