Your Most Powerful Pain Relief Tool? It Might Just Be Your Breath
The Breath-Spine Connection: What the Latest Research Says About Breathing for Neck and Back Pain Relief
Evidence-Based Insights for Chiropractic Patients
Old Mill Chiropractic is committed to sharing the latest research to help you get the best results from your care — and one of the most exciting recent findings involves something you do around 20,000 times every day: breathing.
When you think about managing neck or back pain, breathing might not be the first thing that comes to mind. The science, however, tells a different story — one where your breathing pattern plays a surprisingly significant role in pain levels, muscle tension, and spinal health.
THE NECK PAIN CONNECTION
A 2025 randomized controlled trial by Heo and Shin published in Complementary Therapies in Medicine found that a structured breathing exercise program significantly reduced pain and disability in patients with non-specific neck pain. (1) Participants also showed measurable improvements in their breathing patterns, suggesting a meaningful link between how we breathe and how our neck muscles function. Poor breathing mechanics — such as shallow chest breathing — can overload the accessory muscles of the neck and upper shoulders, furthering chronic tension and pain. Teaching patients to breathe diaphragmatically helps unburden those overworked muscles and restore healthier movement patterns. Your St Peters chiropractor knows it takes time and is here to go along that path with you.
BREATHING AND LOW BACK PAIN
The diaphragm has a dual purpose — yes, it drives every breath you take, but it is also one of the body's primary muscles for supporting and stabilizing the spine. A 2025 systematic review and meta-analysis by Chen and colleagues in the Journal of Back and Musculoskeletal Rehabilitation confirmed that breathing exercises can successfully reduce pain intensity and disability in people with chronic non-specific low back pain. (2) When the diaphragm contracts properly, it increases intra-abdominal pressure, which helps stabilize the lumbar spine — much like a natural internal brace. Patients who practice diaphragmatic and controlled breathing exercises may feel less strain on the structures of the lower back during daily activities.
BROADER EVIDENCE FOR SPINAL PAIN RELIEF
A comprehensive 2025 systematic review and meta-analysis by Van Wesemael and colleagues in Clinical Rehabilitation evaluated breathing interventions across a range of spinal pain conditions. (3) Rather than standing alone, breathing techniques demonstrated the most promise when used alongside established chiropractic treatments like spinal manipulation and soft tissue therapy. As part of a well-rounded chiropractic care plan, breathing exercises may help patients get more out of their treatment and maintain results longer. Old Mill Chiropractic wants you to get the most out of your treatment plan!
WHAT THIS MEANS FOR YOU
Breathing exercises are among the most accessible tools in pain management — free to do, safe for almost everyone, and available to you any time, any place. Whether you're dealing with a stiff neck from desk work or chronic low back pain, adding guided breathing to your daily routine may amplify the benefits of your chiropractic care. Ask your chiropractor at Old Mill Chiropractic whether diaphragmatic breathing or other techniques are appropriate for your individual condition.
CONTACT Old Mill Chiropractic
Listen to this PODCAST with Dr. Kurt Olding on The Back Doctors Podcast with Dr. Michael Johnson as he shares the relevance of understanding the latest in spinal research as well as the benefits of The Cox® Technic System of Spinal Pain Management.
