How to reduce stress related back pain
/When life becomes overwhelming, our bodies often bear the physical burden of stress. While most people recognise the mental and emotional toll of stress, fewer understand its profound impact on our spine and overall physical well-being. As a chiropractor, I've observed firsthand how periods of heightened stress visibly manifest in my clients' spinal health—and how targeted chiropractic care can provide significant relief.
How Stress Affects Your Spine
The body's response to stress is a complex physiological process that begins with the activation of our "fight or flight" response. During stressful periods, several changes occur that directly impact the spine:
Muscle Tension: Stress triggers the body to tense muscles, particularly those in the neck, shoulders, and lower back. This chronic tension can pull the spine out of proper alignment.
Altered Posture: When stressed, people often adopt defensive postures—shoulders hunched, head forward, back rounded—creating abnormal spinal curves and additional pressure on vertebrae.
Reduced Movement: Stress can limit our range of motion and activity levels, decreasing the natural fluid movement of the spine.
Inflammatory Response: Chronic stress triggers inflammation throughout the body, including spinal tissues, potentially aggravating existing issues or creating new ones.
Observable Changes in Patients
As a chiropractor, I can detect these stress-related changes during examinations. When my clients experience high-stress periods, I often observe:
Visibly heightened muscle tension, particularly in the trapezius muscles and along the spine
Restricted spinal mobility and range of motion
Increased tenderness upon palpation
Shoulders elevated and rolled forward
Forward head posture becoming more pronounced
Exacerbation of existing spinal misalignments
New areas of spinal misalignment developing
These physical manifestations aren't just uncomfortable—they can create a harmful cycle where physical pain increases stress, which in turn worsens spinal health.
How Chiropractic Care Provides Relief
Chiropractic care offers an effective approach to breaking this stress-spine cycle through:
Spinal Adjustments: Targeted adjustments help restore proper alignment, reducing nerve interference and allowing the body to function optimally. When the spine is properly aligned, nerve communication improves, helping the body better regulate its stress response.
Muscle Release: Techniques to release tight, stressed muscles help relieve tension that pulls the spine out of alignment.
Improved Circulation: Adjustments enhance blood flow throughout the body, including to the brain, promoting clearer thinking and improved stress management.
Personalised Advice: Chiropractors provide guidance on ergonomics, posture, and movement patterns to maintain spinal health during stressful periods.
At-Home Stress Reduction Techniques for Spinal Health
Between chiropractic visits, these practices can help maintain your progress:
1. Mindful Posture Checks: Set regular reminders throughout your day to check your posture, especially during stressful situations. Relax your shoulders away from your ears, align your head over your spine, and engage your core.
2. Breathing Exercises: Deep diaphragmatic breathing for just 5 minutes can reduce muscle tension:
Sit or lie in a comfortable position
Place one hand on your chest and one on your abdomen
Inhale slowly through your nose, feeling your abdomen expand
Exhale slowly through pursed lips
Repeat for 5-10 breaths
3. Gentle Stretching: These simple stretches can be done anywhere:
Shoulder rolls: Roll shoulders forward and backward 10 times each
Neck releases: Gently tilt ear toward shoulder, hold for 20-30 seconds per side
Standing backbends: Place hands on lower back and gently arch backward
4. Movement Breaks: Set a timer to move every 30 minutes if you work at a desk. Even a short walk around the room helps restore proper spinal fluid movement.
5. Progressive Muscle Relaxation: Systematically tense and then release muscle groups throughout your body, starting at your feet and working upward.
6. Warm Epsom Salt Baths: The magnesium in Epsom salts helps relax tense muscles, while warm water increases circulation to tight areas.
7. Mindfulness Practice: Even 5 minutes of mindfulness meditation can help regulate your nervous system and reduce physical tension.
The Path Forward
Remember that the stress-spine connection works both ways—as your spine health improves, your body becomes more resilient to stress. By combining regular chiropractic care with these at-home techniques, you're giving your body powerful tools to break the cycle of stress and pain.
