How stress can cause back pain

We live in a fast-passed environment with everyday traffic, deadlines and family obligations. Stress slowly starts to have an impact on our bodies and can lead to neck, upper back and lower back pain.

Physiology of stress

Stress can cause your body to go into a natural fight or flight state, for many of us we live in this state daily.

What impact does this have on your body:

• Increased blood pressure
• Changes in breathing patterns
• Secretion of cortisol and adrenaline
• Muscle tension
• Increased fat accumulation
• Muscle spasm around the spine. This is a primitive stress reflex to help you flee from the source of the stress.

How stress causes back pain

When we feel stressed or overwhelmed, our breathing patterns often change, causing the activation of accessory breathing. Accessory breathing is when muscles that are not normally used to help us breathe, become activated.

Middle back pain

These muscles that help with accessory breathing in your middle back are found between the ribs.  These muscles are not supposed to be used as a primary breathing source but you start to rely on them constantly and eventually they fatigue and start to tighten.

When you are under a lot of pressure, you are generally hunched behind a computer screen, this constant posture will also contribute to middle back pain.

Lower back pain

Being seated for a prolonged period the joints in your pelvis and lower back start to become inflexible, causing tightening up around the spine resulting in lower back pain. When you are sedentary and working a lot, the chances that you are exercising or stretching is also slim.

Neck pain

Stress is sub conscious and often you are not even aware of how stressed you are until you look back to that period. Like the muscles in your middle back, there are certain muscles in your neck that are also used for accessory breathing.  After a while the muscles in your neck will fatigue and go into spasm. Sub consciously you may start clenching your jaw which will also contribute to neck pain. Chronic neck pain can eventually aggravate or cause headaches.

Constant stress can also lead to fatigue and depression.

It is important to be aware of your stress levels daily and take self-care.

Treatment options

• Taking time out in the day
• Be aware of your stress levels
• Practice diaphragm breathing
• Chiropractic care can ease help ease the tension causing your headaches, neck pain and lower back pain