90/90 Breathing Exercise Guide — Life in Motion Chiropractic, Livonia MI

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90/90 Breathing Exercise
for Back Pain & Core Stability

A foundational diaphragmatic breathing technique prescribed by Dr. Dockery to retrain your breathing mechanics, activate deep core muscles, and relieve tension in your lower back, neck, and shoulders.

5–10 min/day
Beginner-friendly
No equipment needed
Livonia, MI
What Is It?

What Is the 90/90 Breathing Exercise?

The 90/90 breathing exercise is a chiropractor-prescribed diaphragmatic breathing technique where you lie on your back with both your hips and knees bent at 90-degree angles, feet flat against a wall. This specific position creates an optimal environment for your diaphragm to move freely and your deep core muscles to activate.

Unlike shallow chest breathing — which is common in people experiencing back pain or postural stress — 90/90 breathing teaches your body to use its full respiratory capacity from the belly up. At Life in Motion Chiropractic in Livonia, MI, Dr. Dockery prescribes this exercise as a cornerstone of at-home rehabilitation because it directly addresses the root cause of many musculoskeletal complaints.

Benefits

Why Chiropractors Recommend 90/90 Breathing

Establishes diaphragmatic breathing patterns — retrains your body away from dysfunctional chest and neck breathing
Activates lower abdominal and pelvic floor muscles — builds a stable foundation for spinal support
Reduces lower back pain and tension — by decompressing the lumbar spine and releasing compensating muscles
Relieves neck and shoulder tension — decreases overactivation of accessory breathing muscles like the scalenes and upper traps
Improves posture — promotes neutral pelvic alignment and spinal positioning throughout daily life
Prepares you for advanced rehab exercises — builds the neuromuscular foundation for core stabilization work
How To Do It

Step-by-Step Instructions

1

Set up your position

Lie on your back on a firm surface. Place your feet flat against a wall with your hips and knees both bent at 90 degrees. Your buttocks should be approximately 18 inches from the wall.

2

Place your hands

Put one hand on your chest and the other on your abdomen. This gives you real-time feedback on which part of your body is doing the breathing work.

3

Inhale through your nose

Breathe in deeply through your nose, focusing on expanding your abdominal cavity. The hand on your stomach should rise; the hand on your chest should stay relatively still.

4

Exhale slowly through your mouth

Release the breath completely, allowing the hand on your stomach to fall. Keep the hand on your chest still throughout the exhale. Fully empty your lungs to engage the deep abdominals.

5

Repeat for 10–12 breaths

Complete a full set of 10 to 12 controlled breath cycles. Perform 1–2 sets daily, or as prescribed by Dr. Dockery based on your individual treatment plan.

Video Demonstrations

Watch the Exercise at Each Level

Level 1 — Foundational

90/90 Breathing — Getting Started

Learn the basic setup and breathing cues for the foundational position with feet flat against the wall.

Level 2 — Hamstring Activation

90/90 Breathing with Heel Press

Adds a gentle heel press into the wall to engage the hamstrings and glutes, integrating pelvic stability with your breath.

Level 3 — Unsupported

90/90 Breathing without Wall Support

The most challenging progression — legs elevated without wall contact, requiring full core engagement through each breath cycle.

Common Questions

Frequently Asked Questions

How often should I do the 90/90 breathing exercise?
Most patients benefit from 1–2 sessions daily of 10–12 breaths each. Dr. Dockery will tailor the frequency to your specific condition and progress during your treatment plan at our Livonia office.
Can 90/90 breathing help with my lower back pain?
Yes — diaphragmatic breathing in the 90/90 position helps decompress the lumbar spine, reduce tension in overactive back muscles, and build the deep core stability that supports your spine during daily activity. It is most effective when paired with chiropractic care and a personalized rehab plan.
Is this exercise safe if I have a herniated disc or sciatica?
The 90/90 position is generally well-tolerated, but you should always consult Dr. Dockery before starting any home exercise program, especially if you have a diagnosed spinal condition. He can confirm the exercise is appropriate and show you the correct form in the office.
What other exercises pair well with 90/90 breathing?
360 Breathing is a natural companion exercise that further develops full thoracic expansion and core stability. Dr. Dockery may also incorporate bird-dog, dead bug, or other core stabilization exercises based on your individual presentation.
Do I need to see a chiropractor to do this exercise?
The foundational exercise is safe to try on your own, but for chronic pain or injury recovery, a chiropractic evaluation ensures you are addressing the underlying cause — not just managing symptoms. We serve patients throughout Livonia, Farmington Hills, Plymouth, and the greater Wayne County area.

Ready to Move Better?

Dr. Dockery will assess your posture, breathing mechanics, and spinal health — then build a personalized rehab plan around exercises like this one.

Book an Appointment Call 734-427-6333

Related exercises

360 Breathing
Full thoracic expansion
Full Rehab Library
All home exercises
Chiropractic Care
Our services in Livonia

Get a Personalized Rehab Plan in Livonia, MI

Exercises like 90/90 breathing are most effective as part of a complete treatment plan. Dr. Dockery will identify the root cause of your pain and guide you step by step toward lasting relief.

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