Back pain and stress: how the stresses of daily life can take a toll on your back
Not only does stress frequently manifest itself in the form of increased mental pressure, but also has an impact on the body, especially the back. But how is stress linked to back pain, and what can you do about it?
Stress is part of daily life for many people – be it through work commitments, family responsibilities or personal challenges. The medical science that explains how stress can cause back pain.
Stress triggers the autonomic nervous system and causes the body to go into fight-or-flight mode. This causes the muscles to tense, especially in the shoulders and back.
Chronic stress can result in persistent muscle tension, which causes stiffness and, ultimately, pain.
Studies have shown that people with high levels of stress are more likely to complain of non-specific back pain than those under less pressure.
Typical symptoms of stress that affect the back
Pain in the neck and shoulder area: this can spread to the head and cause tension headaches.
Feeling of pressure in the upper back: frequently caused by increased tension in the muscles.
Problems in the lumbar spine: Stress can also cause lower back problems, as this area often bears the physical strain of prolonged sitting and poor posture.
Practical tips: how to end the vicious circle
Mindfulness exercises and meditation: practising mindfulness on a regular basis helps to reduce stress levels and relax the muscles.
Progressive muscle relaxation using the Jacobson method: a tried and tested technique for relieving tension in specific muscles that is easy to incorporate into your daily routine, even at work.
Exercise as a counterbalance: a daily walk or a yoga routine can help to relieve stress and relax muscles in your back and neck.
Controlled breathing: taking deep, controlled breaths activates the parasympathetic nervous system and helps to relieve tension.
Long-term prevention: integrate stress management into your daily routine
Time management and setting priorities: feeling overwhelmed is often a trigger for stress. Improved time management can help you prioritise tasks and reduce time pressure.
Leave time for breaks: taking short breaks during working hours helps to prevent the back muscles from tensing up all the time. A short series of stretches or getting some fresh air often work wonders.
Ergonomic adjustments: an ergonomically designed workplace can go some way to preventing back problems resulting from chronic muscle tension brought on by stress.
When should you see a doctor?
Back pain that does not go away even after reducing stress levels and exercising needs to be looked into by a doctor. Occasionally, there are underlying serious health issues that call for targeted treatment.
A consultation with a physiotherapist or osteopath can help to relieve stress-related muscle tension and alleviate discomfort over the long term.
