Neck Pain: A Common Struggle with a Simple Solution
Neck pain—we’ve all been there. Whether it’s from hours hunched over a desk, staring at your phone, or the wear and tear of an active lifestyle, neck pain can be a real drag. But what if relief could be as simple as breathing and the right treatment plan?
Breathing?...Yes, breathing! Recent research highlights the power of breathing exercises in managing neck pain, reducing disability, and even improving lung function. When combined with cutting-edge regenerative physiotherapy and a targeted strength and mobility program, you’ve got a science-backed solution to eliminate neck pain for good.
Why Breathing Matters for Neck Pain
Your neck muscles do a lot more than just support your head or allow you to turn from side to side. They play a critical role in breathing. When neck pain sets in, the body compensates by overusing the accessory muscles of respiration—like the scalenes and sternocleidomastoid—leading to increased strain and discomfort. This creates a vicious cycle of poor breathing mechanics and persistent neck pain.
So how can effective breathing strategies positively influence neck pain?... Breathing exercises can help by:
- Strengthening respiratory muscles: Training the diaphragm improves endurance and efficiency, reducing the reliance on neck muscles for breathing.
- Reducing pain and disability: Studies show that breathing exercises lead to measurable pain relief and better neck function.
- Improving posture and lung capacity: Enhanced pulmonary function leads to better oxygen delivery and overall body alignment.
By optimizing breathing, we decrease the load on overworked neck muscles and restore proper function—helping to reduce pain and discomfort in the process.
The Science Behind Breathing and Neck Pain
A systematic review of five randomized controlled trials revealed that participants practicing breathing exercises over 2-8 weeks experienced:
- Statistically significant reductions in pain and disability scores.
- Improved vital capacity (VC) and maximal inspiratory pressure (MIP), indicators of stronger respiratory muscles.
- Better postural control, reducing stress on the cervical spine.
The takeaway? Simple yet effective breathing techniques can lead to real, measurable improvements in neck pain relief.
Regenerative Physio: A Game-Changer for Neck Pain Relief
While breathing exercises are a foundational tool, they become even more powerful when combined with regenerative physiotherapy modalities like:
- E-dry needling: Releases deep-seated trigger points in the neck muscles, reducing tension and improving mobility.
- Shockwave therapy (EPAT): Enhances blood flow, promotes soft tissue healing, and accelerates recovery.
- Blood flow restriction (BFR) therapy: Enables strength gains in weakened muscles without excessive strain on the neck.
These cutting-edge techniques go beyond symptom management to address the root causes of neck pain—whether it's muscular imbalances, poor circulation, or chronic soft tissue dysfunction.
Building Long-Term Strength and Mobility
Once pain relief is achieved, the next step is building resilience. At Next Level Physio, we use a three-phase process to ensure lasting results:
Phase 1: Pain Relief and Healing
- Modalities like regenerative physio and breathing exercises work to reduce inflammation and discomfort.
Phase 2: Strengthening and Mobility
- Deep neck flexors and shoulder stabilizers are targeted to restore balance and support proper posture.
Phase 3: Performance and Prevention
- Small group personal training integrates strength, mobility, and endurance, keeping you pain-free and strong for the long haul.
Practical Breathing Exercises for Neck Pain Relief
Ready to unlock the power of your breath?
Here are three effective breathing exercises to incorporate into your routine:
1. Diaphragmatic Breathing (Belly Breathing)
How to do it: Lie on your back with one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise. Exhale slowly through your mouth.
Benefits: Helps retrain proper breathing mechanics and reduces reliance on neck muscles for respiration.
2. Balloon Breathing
How to do it: Lie on your back with feet against a wall and a small ball or pillow between your knees. Hold a balloon, inhale deeply, and exhale forcefully to inflate it.
Benefits: Engages deep core muscles, promoting proper posture and alignment.
3. Respiratory Muscle Training (Using Resistance Devices)
How to do it: Use a device like a positive expiratory pressure (PEP) system. Inhale deeply and exhale through the device to create resistance.
Benefits: Strengthens respiratory muscles, reducing strain on the neck and improving overall endurance.
Ready to Breathe Easier and Move Better?
Neck pain doesn’t have to be a part of your daily life. By incorporating breathing exercises, regenerative physiotherapy, and a tailored strength program, you can break free from discomfort and reclaim your movement.
Are you ready to eliminate neck pain for good? Start by integrating the breathing techniques outlined here, and consider pairing them with a comprehensive physiotherapy program with the expert team at Next Level Physio.
Breathe deeply, move freely, and get back to doing what you love—stronger and healthier than ever.
Reference: Cefalì, A., Santini, D., Lopez, G., Maselli, F., Rossettini, G., Crestani, M., Lullo, G., Young, I., Dunning, J., de Abreu, R. M., et al. (2025). Effects of breathing exercises on neck pain management: A systematic review with meta-analysis. Journal of Clinical Medicine, 14(709). https://doi.org/10.3390/jcm14030709