Diaphragm pain - how it develops & how you can get rid of it quickly

To better understand your diaphragm pain , it is worth taking a closer look at the diaphragm and its function. What is the diaphragm actually? In a nutshell, the diaphragm is the main muscle that controls breathing. And can the diaphragm cause pain? Whenever you experience symptoms such as breathing difficulties, pressure or pain when breathing, your diaphragm may be involved. The next question that naturally arises is: what is causing this diaphragmatic pain? Possible causes of the pain range from muscle tension and poor posture to more serious health problems, with the first two being by far the most common. We would therefore like to focus on these in the following. This is because there are various very effective approaches to (self-)treatment, especially for diaphragmatic pain caused by muscle tension. Breathing exercises, stress management, good posture and regular exercise can help both acutely and preventively. We show you the best way to deal with your diaphragm pain

Content

• Do you have pain in your diaphragm?
• Pain in the diaphragm: tension as the main cause
• Diaphragmatic tension: recognizing symptoms
• Stretch and relax your diaphragm: 3 suitable exercises
• Next Step: All-round relaxation
• Diaphragmatic pain - what can you do to avoid it in future?

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Do you have pain in your diaphragm?

Pain in the diaphragm, which separates the chest from the abdomen and plays an important role in breathing, can have various causes. As already mentioned, muscle tension is the most common trigger, for example as a result of poor posture. However, other causes of diaphragmatic pain are also conceivable. The following list will give you a brief overview, but we would like to emphasize the following: If your pain lasts longer, increases in intensity or occurs with additional accompanying symptoms such as fever, then you should consult a doctor to clarify the exact cause and initiate appropriate treatment steps. Self-treatment only makes sense if you suspect muscular or posture-related reasons for your diaphragmatic pain. Here are a few pointers to help you differentiate between the two:

• Diaphragmatic inflammation: Symptoms here are usually stabbing or pressing pain in the diaphragm area as well as breathing problems. Diaphragmatic inflammation can be caused by infections or injuries, for example.
• Diaphragmatic hernia: With a diaphragmatic hernia, part of the stomach enters the chest cavity through a gap in the diaphragm. This can lead to heartburn and diaphragmatic pain.
• Irritation of the phrenic nerve: Inflammation of the phrenic nerve, which irritates the diaphragm, can also cause pain.
• Pneumonia: Pneumonia can cause pain in the chest area that extends to the diaphragm.
• Gallstones: Stones in the gallbladder can cause pain that radiates to the chest and diaphragm.
• Gallbladder inflammation: Inflammation or problems with the gallbladder can also manifest as diaphragmatic pain.
• Rib injuries: Injuries or fractures to the ribs are often painful over a large area and may therefore also be felt as pain in the diaphragm area.
• Muscle tension: Overexertion or muscle tension in the diaphragm can lead to pain. This can be triggered by intense coughing, sneezing or physical exertion. A permanently incorrect posture can also be the cause. And it is precisely these points relating to a tense diaphragm that we would now like to look at in more detail.

Pain in the diaphragm: tension as the main cause

Tension as a cause of diaphragmatic pain can be triggered by various factors. On the one hand, it can be caused by excessive tension in the muscles or an unusual strain . This can be encouraged by prolonged stress, emotional tension or incorrect breathing techniques. A poor posture, particularly in the upper body, can also lead to tension in the diaphragm. If you sit or stand in an unfavorable position for long periods of time, your muscles can become overloaded in some areas, while they atrophy in others. If there is a lack of compensatory movement, a noticeable imbalance develops over time.

But even seemingly "unimportant little things" can lead to overexertion and thus to diaphragmatic pain, e.g. irregular breathing habits or very shallow breathing (due to fear, stress or encouraged by lung problems). Intense sporting activities, especially those that require intensive breathing, should also be mentioned here. Our tip for athletes is therefore: check your breathing technique during sport. But of course also: don't give up your sport, as this is an important balance. A lack of physical exercise can lead to muscle weakness and tension, including in the diaphragm. Regular exercise supports flexibility and blood circulation in the muscles. It also makes you more resistant, for example to stress and emotional strain. These are also directly linked to muscle tension. You "cramp up", so to speak, under all the pressure that comes at you every day - I'm sure everyone knows the feeling.

In addition to these deeper reasons for muscle tension as a trigger for diaphragmatic pain, there are also very "banal" aspects to consider. For example, are you drinking enough? Because many people don't know this: An inadequate fluid intake can lead to muscle tension. The diaphragm is not exempt from this and dehydration can therefore promote diaphragmatic pain. Also often underestimated: Smoking can impair the oxygen supply to the muscles and thus also promote the development of tension. So, if we're being completely honest after this summary of all the possible causes of muscle-induced diaphragm pain, then at least one is guaranteed to apply to everyone, right? But don't worry: we'll show you what you can do to combat this tension and therefore the pain.

Diaphragmatic tension: recognizing symptoms

But first we would like to talk a little more about diaphragmatic pain. How exactly does it feel? Where exactly does it occur? Atense diaphragm can manifest itself in various symptoms and pains. Important: When visiting a doctor, it is helpful if you can describe your pain as precisely as possible. So it's best to write down your diaphragmatic pain in a diary. The following tips will help you:

• Pain and pressure in the chest area: Tension in the diaphragm can be perceived as a dull, pulling or pressing pain in the chest area. This pain can extend from the breastbone to the sides of the upper body.
• Difficulty breathing: Pain in the diaphragm area may even affect your normal breathing movement, causing you to have difficulty breathing in and out, possibly accompanied by a feeling of breathlessness.
• Pain that worsens when you breathe: The pain in the diaphragm can also increase when you breathe in or out. This can lead to very shallow breaths to minimize the pain. Unfortunately, this will cause you to cramp up even more in the long term.
• Pain when coughing or sneezing: Coughing or sneezing is extremely painful if your diaphragm is tense. So you try to suppress it, but this leads to further cramping and discomfort in the long term.
• Pain that worsens with movement: Certain movements, especially those that put strain on the upper body, can also increase diaphragmatic pain, such as twisting movements or lifting heavy objects.
• Pain that radiates into the back: The pain may originate in and around your diaphragm, but may well extend into your back, particularly between the shoulder blades. This radiating pain is characteristic of diaphragmatic tension.
• Tension caused by stress or tension: Stress and emotional tension can trigger tension in the diaphragm, so to speak. The pain is then particularly noticeable in stressful situations or during emotional stress.