The diaphragm and low back pain
The role of diaphragm strength in low back pain is a topic of significant interest within the field of osteopathy. While there can be various causes for low back pain, including injury, poor posture, and degenerative conditions, the diaphragm's function and strength play a crucial role in maintaining a healthy spine and preventing or alleviating low back pain. Here's a closer look at the relationship between diaphragmatic strength and low back pain:
Core Stability and Spinal Support: The diaphragm is a key component of the core musculature. It works synergistically with other core muscles, including the transverse abdominis, multifidus, and pelvic floor muscles, to provide stability and support to the spine. When the diaphragm contracts and descends during inhalation, it increases intra-abdominal pressure, which in turn enhances spinal stability. A strong diaphragm helps maintain proper alignment and reduces the load on the lower back, thereby reducing the risk of low back pain.
Respiratory Dysfunction and Low Back Pain: Dysfunction in the diaphragm can contribute to altered breathing patterns and respiratory impairments, which may indirectly affect the lower back. Shallow breathing or restricted movement of the diaphragm can lead to increased activation of accessory muscles in the neck, shoulders, and back. This overuse of secondary breathing muscles can create imbalances and strain in the surrounding musculature, potentially leading to low back pain.
Postural Imbalances: The diaphragm is an integral part of the postural chain, connecting the upper and lower body. When the diaphragm is weak or dysfunctional, it can contribute to postural imbalances, such as excessive lumbar lordosis (swayback) or an anterior pelvic tilt. These postural deviations can place excessive stress on the structures of the lower back, leading to pain and discomfort.
Visceral Influences: The diaphragm shares a close relationship with the abdominal organs, including the liver, stomach, and intestines. Restrictions or dysfunctions in the diaphragm can impact the mobility and function of these organs, leading to visceral referred pain that may manifest as low back pain. Osteopathic techniques aimed at improving diaphragmatic function can indirectly alleviate low back pain by addressing any associated visceral dysfunctions.
Addressing Diaphragmatic Strength for Low Back Pain Relief:
To address low back pain related to diaphragmatic dysfunction, it's important to focus on strengthening and optimizing diaphragmatic function. Here are some approaches that may be beneficial:
Diaphragmatic Breathing: A breathing practice that builds the strength and function of the whole thoracic cage to promote proper diaphragmatic movement and coordination. Sometimes, rehabilitation of the diaphragm is necessary to utilise the muscles properly and undo dysfunctional patterns. Generally we want our breath to be low in the body, engaging the diaphragm. This doesn’t always mean “breathing into the belly”
Core Strengthening Exercises: Engage in exercises that target the core muscles, including the diaphragm. Activities such as Pilates, yoga, and specific core strengthening exercises can help improve diaphragmatic strength, enhance stability, and alleviate low back pain.
Osteopathic Treatment: Seek osteopathic care from a qualified More Pathways practitioner who can assess your diaphragmatic function and provide hands-on techniques to address any restrictions or imbalances. These may include myofascial release, diaphragm-specific techniques, or other osteopathic approaches tailored to your specific needs.
Postural Awareness: Maintain good posture throughout your daily activities. Be mindful of your body alignment, particularly in sitting, standing, and lifting. Practice proper ergonomics and avoid prolonged sitting or standing in one position.
Remember, it's important to consult with one of our More Pathways practitioners to receive a proper diagnosis and individualised treatment plan for low back pain. We can assess your specific condition, address any underlying causes, and provide guidance on exercises and techniques to strengthen the diaphragm and alleviate low back pain.