Back Pain When Breathing? Causes & Relief

Why Does My Back Hurt When I Breathe? Causes & Solutions

Experiencing back pain when breathing usually points to a problem involving the muscles, ribs, or nerves in your mid-back (thoracic spine). While it can occasionally indicate a more serious issue, it’s often musculoskeletal. Identify the cause—strained muscle, rib dysfunction, or nerve irritation—and address it with rest, stretching, targeted exercises, or professional help. If the pain is sudden, severe, or accompanied by chest pain, shortness of breath, or fever, seek immediate medical attention. Once you’ve ruled out anything critical, we can explore the more common causes and solutions together.

Common Culprits Behind Breathing-Related Back Pain

Let’s break down the common reasons why your back might be screaming with every breath you take.

1. Musculoskeletal Issues: The Most Likely Scenario

The muscles, ligaments, and joints in your back are intricately connected to your breathing mechanics.

• Muscle Strain or Spasm: Overexertion, poor posture, a sudden movement, or even sleeping in a weird position can lead to muscle strain or spasm. Because the muscles in your back support your rib cage and assist with breathing, any irritation here can amplify with each inhale and exhale.
• Rib Dysfunction (Rib Subluxation): Your ribs connect to your spine in the back. These connections can sometimes become misaligned or restricted in their movement. This is often called a rib subluxation or rib dysfunction. When this happens, breathing can become painful because the affected rib isn’t moving smoothly with the expansion and contraction of your chest.
• Arthritis: While more common in the lower back and neck, arthritis can affect the joints in your thoracic spine. Inflammation from arthritis can cause pain that worsens with movement, including the expansion and contraction of your rib cage during breathing.

2. Nerve Irritation or Compression

Nerves run throughout your spine, sending signals to and from your brain. Any irritation or compression of these nerves can cause pain that radiates to your back and intensifies with breathing.

• Intercostal Neuralgia: This condition involves irritation or damage to the intercostal nerves, which run between your ribs. It can cause sharp, burning, or stabbing pain along the rib cage, and this pain is often exacerbated by breathing, coughing, or sneezing.
• Pinched Nerve: A herniated disc or bone spur in your thoracic spine can put pressure on a nerve, leading to pain that radiates to your back. Again, breathing can worsen this pain due to the movement and expansion of the chest cavity.

3. Less Common, But Still Important Considerations

While musculoskeletal issues and nerve irritation are the most frequent causes, here are some other possibilities to keep in mind.

• Pleurisy: This is an inflammation of the pleura, the lining of the lungs and chest cavity. While it’s typically felt in the chest, it can sometimes cause pain in the back that worsens with breathing. Pleurisy is a potentially serious condition that warrants medical attention.
• Lung Conditions: Certain lung conditions, such as pneumonia or a pulmonary embolism (blood clot in the lungs), can cause back pain that is exacerbated by breathing. Again, seek immediate medical attention if you suspect a lung condition, especially if you experience shortness of breath, chest pain, or coughing up blood.
• Anxiety and Stress: While it may sound surprising, anxiety and stress can contribute to back pain that is related to breathing. Stress can cause muscle tension and shallow breathing patterns, which can lead to discomfort and pain in the back.

Diagnosing the Source of the Pain

The best way to pinpoint the cause of your back pain is to see a healthcare professional. However, here’s a breakdown of what a diagnosis might involve:

• Medical History and Physical Examination: The doctor will ask about your symptoms, medical history, and any recent injuries or activities that might have contributed to the pain. A physical exam will involve checking your range of motion, palpating your back to identify areas of tenderness, and assessing your breathing mechanics.
• Imaging Tests: If the doctor suspects a more serious underlying condition, they may order imaging tests such as X-rays, MRI scans, or CT scans. These tests can help identify issues such as fractures, arthritis, nerve compression, or lung abnormalities.
• Nerve Conduction Studies: In cases of suspected nerve irritation or compression, a nerve conduction study may be performed to assess the function of your nerves.

Treatment Strategies for Breathing-Related Back Pain

Once you’ve identified the source of your pain, you can start implementing appropriate treatment strategies.

1. Home Remedies and Self-Care

These are often the first line of defense, especially for musculoskeletal issues.

• Rest: Avoid activities that aggravate your pain. Give your back a chance to heal.
• Heat and Ice: Apply heat or ice to the affected area to reduce pain and inflammation. I typically use ice for the first 24-48 hours after the pain starts, followed by heat.
• Over-the-Counter Pain Relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can help reduce pain and inflammation. Acetaminophen (Tylenol) can also help with pain relief.
• Stretching and Exercise: Gentle stretching and strengthening exercises can help improve flexibility, posture, and muscle strength. However, it’s crucial to start slowly and avoid pushing yourself too hard.
• Deep Breathing Exercises: While it might seem counterintuitive, practicing deep breathing exercises can actually help improve your breathing mechanics and reduce pain. Focus on taking slow, deep breaths that fill your lungs completely.

2. Professional Treatment

If home remedies aren’t providing enough relief, consider seeking professional treatment.

• Physical Therapy: A physical therapist can help you develop a customized exercise program to improve your flexibility, strength, and posture. They can also use manual therapy techniques to address muscle imbalances and joint restrictions.
• Chiropractic Care: A chiropractor can assess your spine for misalignments and use manual adjustments to restore proper alignment and mobility. This can be particularly helpful for rib dysfunction.
• Massage Therapy: Massage can help relieve muscle tension and spasm, improve circulation, and reduce pain.
• Medications: In some cases, your doctor may prescribe stronger pain relievers, muscle relaxants, or corticosteroids to reduce pain and inflammation.
• Injections: Injections, such as nerve blocks or epidural steroid injections, can be used to relieve pain by blocking nerve signals or reducing inflammation around the nerves.

3. Addressing Underlying Conditions

If your back pain is related to an underlying condition like pleurisy or a lung problem, treatment will focus on addressing the underlying condition.

My Experience & Quick Fix

For me, my breathing-related back pain stemmed from a combination of poor posture while working from home, exacerbated by stress. I didn’t have a proper ergonomic setup, I was hunched over my laptop for hours, and I wasn’t taking breaks to stretch or move. The sharp pain with each breath was terrifying, but ultimately, it was musculoskeletal.

Here’s what worked for me:

1. Ergonomic Setup: Investing in an ergonomic chair and monitor stand made a huge difference.
2. Regular Stretching: I started doing simple stretches every hour, focusing on my chest, back, and shoulders. A simple doorway chest stretch was a lifesaver.
3. Deep Breathing Exercises: I practiced diaphragmatic breathing (belly breathing) for 5-10 minutes several times a day. This helped me relax and improve my breathing mechanics.
4. Magnesium Supplement: I added a magnesium supplement to my diet, which helped relax my muscles. Please consult with your doctor before starting any new supplement.

The combination of these changes significantly reduced my pain within a few days. It took a few weeks for it to completely resolve, but I’ve been diligent about maintaining good posture, stretching regularly, and managing my stress levels ever since.

Prevention is Key

Preventing back pain is always better than treating it. Here are some tips to help keep your back healthy and pain-free.

• Maintain Good Posture: Be mindful of your posture throughout the day, especially when sitting or standing for extended periods.
• Exercise Regularly: Regular exercise helps strengthen your back muscles and improve your overall fitness.
• Lift Properly: When lifting heavy objects, use proper lifting techniques to avoid straining your back.
• Manage Stress: Practice stress-reducing techniques such as yoga, meditation, or spending time in nature.
• Maintain a Healthy Weight: Excess weight can put extra stress on your back.
• Get Enough Sleep: Aim for 7-8 hours of quality sleep each night.

When to Seek Medical Attention

While most cases of breathing-related back pain are not serious, it’s important to seek medical attention if you experience any of the following:

• Severe pain
• Sudden onset of pain
• Pain that is accompanied by chest pain, shortness of breath, fever, or coughing up blood
• Pain that doesn’t improve with home remedies after a week or two
• Numbness, tingling, or weakness in your arms or legs
• Loss of bowel or bladder control

Costs

Here’s a rough estimate of potential costs associated with diagnosing and treating breathing-related back pain. These are estimates and can vary widely.

Understanding why your back hurts when you breathe can be empowering. With the right approach, you can identify the cause, implement effective treatments, and get back to breathing easy. Remember to prioritize your health, listen to your body, and seek professional help when needed. I hope this guide helps you on your journey to a pain-free back!