Unlocking the Connection: How Diaphragmatic Breathing Relieves Lower Back and Hip Pain While Running

by Frank Abbate | Sep 12, 2023

Hey there, fellow runners!

If you’ve ever battled lower back or hip pain while running, you know how frustrating and discouraging it can be. Every step feels like a struggle, and it can put a serious damper on your love for the sport. But what if I told you that there’s a simple technique that can help alleviate these aches and pains? That’s right—diaphragmatic breathing can be your secret weapon to a more pain-free and enjoyable running experience.

The Surprising Connection

You might be wondering, “How does breathing have anything to do with lower back and hip pain?” Well, let’s dive into this fascinating connection:

1. Core Support: When you run, your core muscles, including your diaphragm, play a crucial role in stabilizing your spine and pelvis. Deep diaphragmatic breathing naturally engages these core muscles, acting like a built-in support system for your lower back and hips.

2. Posture Perfect: Proper breathing encourages an upright posture. Slouching or leaning forward can strain your lower back and hips. By practicing diaphragmatic breathing, you naturally maintain better posture during your runs, reducing the risk of pain and discomfort.

3. Oxygenation and Muscle Recovery: Deep breaths mean more oxygen for your muscles. This helps them function optimally, reducing the likelihood of muscle imbalances or tightness that can lead to lower back and hip pain. More oxygen, less pain.

Putting It into Action

Now that you understand the connection between diaphragmatic breathing and lower back/hip pain, let’s talk about how you can incorporate this technique into your running routine:

1. Start Slow: Begin by gradually incorporating diaphragmatic breathing into your runs. Focus on taking deep breaths into your belly rather than shallow breaths into your chest.

2. Mindful Awareness: Pay attention to your breathing and posture during your runs. Make it a habit to check in with your breath and maintain an upright posture.

3. Consistency is Key: Like any skill, diaphragmatic breathing takes practice. Be patient and persistent, and over time, it will become second nature.

By connecting the dots between your breath, core engagement, and posture, you’re not only enhancing your running performance but also preventing lower back and hip pain from becoming unwelcome running companions.

So, the next time you hit the road, remember to breathe deeply and run with confidence, knowing that you’re not just conquering miles but also nurturing your body along the way. With diaphragmatic breathing as your ally, those aches and pains will become a distant memory, and the joy of running will shine brighter than ever before.

Happy and pain-free running!

Client Reviews

Dr Frank takes the time to get to know you and all your issues. Very through and professional in his assessment. I’ve been going to chiropractors for 27 years and he really goes above and beyond compared to the dozen or so I’ve seen in my lifetime. If you’re looking for more than an in an out adjustment… to get to the route of your issues, give Dr Frank Abate a call!

Jennifer T

I've been seeing Dr Frank for the past few months for help with soreness and discomfort in my neck and back. I have Hypermobile Ehlers-Danlos Syndrome (hEDS) which affects the collagen in the body and leads to extra stretchy tendons and ligaments... Which leads to lots of muscle tension and tightness, along with subluxations of various body parts, tendons popping into the wrong places, injuries that never really heal, and a lot of back pain.

I've been dealing with this since 2010 and Dr. Frank's knowledge of the body, integration of rehab exercises, and advice have been invaluable to me. He does a lot more than adjustments during the visits, including soft tissue work, stretching, functional movement assessment, etc. Because he spends a lot more time with me than a lot of other patients, I pay a little more, but his prices are very reasonable and so worth it. We're making steady progress and he's always there to support me when I need it.
Dr. Frank is really easy to work with and he treats patients like equals, never talking down to me or making me feel uncomfortable. The office is pretty easy to find, and it's inside the Get Fit NH office space next to their gym. I would recommend Dr Frank to anyone, but especially to hEDS/EDS patients who need the extra time and care so that they can start to overcome years of muscle tension and injuries.

Justin C

I highly recommend Back In Action Chiropractic for anyone dealing with injuries or chronic pain. Dr. Frank has helped me so much with issues with my neck and lower back that I thought I just had to live with - but for the most part, I am pain free now! He does a very thorough assessment, does soft tissue work and adjustments, and really gets to know his patients to provide the highest level of care. It’s always a good experience going to see Dr. Frank - he’s a great chiropractor and an awesome person too!

Amy W

Frank is awesome! I would highly recommend to anyone. As an athlete, he got me back into my sport within two weeks with just a couple visits and some at home stretching. As a first timer, he was very good at explaining what was going on and what we were doing. Very smart, cleanly, and kind, thank you Frank!

Emma P

Frank is outstanding! Extremely patient, great listener, remarkably intuitive, understanding, kind and most of all effective. Every exercise he gave me had value, every motion was a step forward and every visit was time well spent. Very highly recommended!!!

Vadim M

Frank is knowledgeable, professional, clean & makes his patients feel comfortable. He has extensive knowledge of different stretches and movements that can be done at home to relieve pain and has not only helped me with neck/back issues, but I also my father, whom I referred over to Frank for Siatic nerve pain issues, and it's completely improved his ailments as well.

Highly recommend Abbate Chiropractic!