Tight Diaphragm?

The diaphragm is a dome-shaped muscle beneath the lungs that drives breathing. When you inhale, it contracts and flattens to create space for the lungs to expand. As you exhale, it relaxes and moves upward, helping push air out. It also supports posture, core stability, and internal pressure for actions like coughing or sneezing.

Because the diaphragm connects to the lower ribs, spine, and lumbar region through connective tissue, tension in this muscle can refer or radiate discomfort into the back. People may feel a dull ache, tightness, or even sharp sensations between the shoulder blades or around the lower thoracic spine. This can easily be mistaken for muscular back pain or poor posture-related strain.

A tight diaphragm can make it feel hard to take a full breath. This often stems from chronic stress, poor posture, shallow breathing habits, or lack of core support. Over time, the muscle can become tense or restricted, limiting its movement and efficiency.

Gentle breathwork, mindful posture, and targeted bodywork — including massage around the ribs, abdomen, and lower back — can help release tension and restore healthy function. A relaxed diaphragm supports more than breath — it helps the whole body work better.