Why does stress cause back pain?

Stress has a significant impact on health, affecting cortisol secretion, depression, obesity and sleep. Another proven effect of stress is back pain. In the following article, we will explore the reasons why stress causes back pain, based on reports from Ferraro’s website and cited by the Daily Telegraph, and then propose solutions to alleviate these pains.

How does stress cause back pain?

Stress irritates and intensifies pain. In response to stress, neurotransmitters and hormones are released. These processes occur in the stress triangle: the head, neck, and shoulder area.

Anji Gopal is an osteopathic doctor and yoga teacher who works with clients to identify the cause of their back pain.

Stress from work, family or other aspects of life can increase inflammation in the body. When this happens, tissues in the body are pulled out of healthy states, so you feel tired and sore. “We think exercise is only effective if you go to the gym three times a week for one to two hours, but even 20 minutes of gentle exercise at home can do a lot for your health,” Gopal says.

Exercises to relieve stress-induced pain

Gopal recommends seven simple exercises to eliminate back pain and help different parts of the body:

1. This exercise is useful when you feel pain and stiffness in your upper back and neck. Stretch your arms out in front of you along your shoulders, with your palms facing each other and thumbs pointing up. Slowly pull one elbow back and bend your ribs, as if you were drawing a bow. Then pull it forward and pull the other elbow back. This exercise will relieve tension in your upper back.

2. The eyes are also moved by a group of muscles, and their health is very important. Days spent staring at a laptop or phone screen often mean we just look up and down. Make sure to move your eyes to the left, as well as clockwise and counterclockwise.

If you are stressed, try rubbing your hands together to create some warmth in your palms. Then place your palms over your eyes. This can be an effective way to reduce stress and eye strain.

3. Even thinking can cause tension in the body. The scalp is a layer of skin, Gopal explains, but it also has muscles: “So it connects to your forehead muscles, all the way to your neck muscles.”

Massaging your head with your fingertips can help relieve head and neck pain. You don’t need to go to a specialist for a massage, just gently massage your head with your fingertips. This will help with blood circulation and relieve neck pain.

4. Another exercise that can undoubtedly relieve back pain is the Downward Dog exercise. Stand up from your chair and place your arms on the backrest or the wall. Whether your legs are straight or bent, keep them bent. Don’t forget that in this movement, the muscles of your body should not be under painful stress.

5. While sitting or standing, swing one arm forward and the other arm back, keeping your arms at your sides. Allow your arms to swing naturally back and forth. You can even raise your hands above your head and draw an imaginary circle. This exercise helps support the health of your spine, chest, and back.

6. This exercise is another version of the previous one. Spread your legs shoulder-width apart and raise your arms above your head. At the same time, bend and straighten your knees. If you sit at a desk all day, do these exercises once an hour and you will definitely feel the difference.

7. “If you are stressed and fatigued, rest is very important,” says Gopal. Sitting too much means blood pools in the lower body. Raising your legs above the level of your heart allows blood to flow back to the brain. You can simply lie on your back and put your feet on the couch or chair. This will help your body a lot in stressful situations.