The Body Link: The Diaphragm & Low Back Pain

When you think about low back pain, you probably picture tight muscles, weak cores, or maybe even a stiff spine. But here’s something you might not expect: your breathing muscle—the diaphragm—plays a huge role in how your back feels.

Massage therapy can help release tension and restore balance in this overlooked connection, giving your body a better foundation for both breath and movement.

How the Diaphragm Connects to the Low Back

The diaphragm is more than just a breathing muscle. It:

• Attaches directly to the lumbar spine and ribs

• Works with the deep core and pelvic floor to stabilize your trunk

• Influences posture through its connection to the ribcage and spine

When breathing is shallow (from stress, poor posture, or habit), the diaphragm doesn’t move the way it should. This forces other muscles—like those in your low back—to overcompensate. Over time, they tighten, fatigue, and become painful.

Signs the Diaphragm Could Be Affecting Your Back

• You feel tightness in your low back after long periods of sitting or shallow breathing

• You notice tension in both your ribs and lumbar spine

• You struggle with deep belly breathing, instead breathing mostly in your chest

• Your low back pain is paired with poor posture or core weakness

  
  

How Massage Helps the Diaphragm–Low Back Link

Massage therapy can:

1. Release Tension in Breathing MusclesTechniques targeting the diaphragm, ribcage, and surrounding fascia encourage freer breathing and less strain on the spine.

2. Improve Circulation & MobilityMassage increases blood flow to deep tissues, helping restore oxygen and nutrients where they’re needed most.

3. Reset Stress PatternsBy encouraging parasympathetic activation (rest and digest mode), massage helps reduce shallow, stress-driven breathing.

4. Support Core FunctionWhen the diaphragm relaxes and moves properly, it syncs better with the pelvic floor and deep core—taking pressure off the low back.

   
   

Simple Self-Care Tips

To keep this connection healthy between sessions:

• Practice slow belly breathing with one hand on your chest and one on your stomach.

• Try gentle ribcage stretches or rotations to keep thoracic mobility.

• Be mindful of posture, especially during sitting and computer work.

The body is deeply connected. Low back pain isn’t always just about the back—sometimes, it starts with your breath. By addressing the diaphragm–low back link through massage, you not only ease pain but also restore better posture, movement, and overall well-being.