Discover whether stress contributes to back pain and learn expert-backed strategies for managing stress-induced discomfort.
Your Low-Stress Guide to Leveling-Up Your Bedtime Routine
Are You Burnt Out or Depressed?
You may have back pain due to stress.
The connection between stress and back pain
One of the physical symptoms of stress?
Yep, its back pain.
These chemicals are part of your bodys fight-or-flight response and can upregulate pain receptors, Dr. Trivedi says.
associate professor in the Department of Physical Medicine and Rehabilitation at UT Southwestern Medical Center in Dallas
You may not feel the pain in the moment, but youll experience it later, she says.
Its not life-or-death, but your body still triggers that danger-ahead stress response.
Next, a change in body mechanics.
When you notice youre stressed, think about how your body is responding.
The muscles in your shoulders and neck likely tense up.
Maybe your jaw tightens, too.
And thats where back pain comes in.
Stress is one of the psychological factors in back pain.
Theres no doubt that theres a real mind-body connection in back pain.
associate professor in the Department of Physical Medicine and Rehabilitation at UT Southwestern Medical Center in Dallas
So, its important to take a step back and evaluate your situation.
Ask yourself whats changed thats now causing me to have this back pain?
Is the back pain new or has it been lingering for a while?
A new baby that youre carrying all day?
Or did you bend down to lift a couch as you were moving into your apartment and you tweakedsomething?
Was there a breakup or divorce?
Did a loved one pass?
Is work really putting you through the wringer?
Also keep in mind thatbothphysical and mental stressors can be present that contribute to your back pain.
In the meantime, the reality is that youre still strapped with the symptoms of back pain.
One is some self-checking to identify what stressor is the top culprit.
Is there anything you’re able to do to change your situation?
(One example of how CBT is used might be using relaxation or imagery.)
Exercise is beneficial physically, but also mentally.
If you do have stress, staying active can help, says Dr. Trivedi.
How to prevent stress-induced back pain
Set the foundation for a back thats more resistant to pain.
One thing thats important for back pain is core strength.
Core includes the abdominal and back muscles, which stabilize your spine, says Dr. Trivedi.
That includes structured exercise, but also finding small amounts of time to get moving throughout the day.
Our backs do not like to be in one position for long periods of time, says Dr. Trevedi.
These mini breaks can also help mitigate stress by giving you time to walk away and regroup.
If you do sit down all day, youll also want to practice sitting exercises torelease your stress muscles.
Lastly, think about your relationship with your devices.
Social media is often a go-to when you want to zone out.
And sometimes it is helpful.
But it may not be thebestcoping tool.
Its also been found to cause stress, according to a study inCurrent Opinion in Psychologyin June 2022.
If possible, hold your phone at eye level.
Even the little things we do can help prevent and manage back pain, she says.
Oh, and check-in with yourself to ask if TikTok is helping or hurting your stress levels right now.
When to see a doctor or therapist
Back pain can happen to the best of us.
Stress-induced back pain requires a lot of self-awareness, says Dr. Trivedi.
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