The Mind-Body Connection: How Stress Impacts Pain

May is Mental Health Awareness Month, a time to highlight how mental well-being is connected to physical health. Did you know that stress can play a huge role in how we experience pain? Whether you're dealing with back pain, headaches, or muscle tension, stress might be one of the hidden culprits behind it.

When stressed, our body enters a "fight or flight" mode. This means the body is vigilant, triggering physical changes like increased heart rate, shallow breathing, and muscle tightness. Over time, this constant tension can lead to chronic pain in different body parts, especially in the neck, shoulders, and lower back.

Stress and Muscle Tension

One of the most common ways stress manifests in the body is through muscle tension. When we're anxious or under pressure, we tend to clench our muscles without realizing it, especially in the neck, shoulders, and jaw. This can lead to stiffness and pain that lingers long after the stressful situation is over. In some cases, muscle tension caused by stress can even lead to headaches or migraines.

Stress and Posture

Another way stress contributes to pain is through poor posture. When we're stressed, we may hunch over, tighten our shoulders, or even collapse forward without thinking. This bad posture can lead to mechanical stress in the spine and additional muscle strain, contributing to aches and discomfort.

How Chiropractic Care Can Help

The good news is that chiropractic care can offer relief from stress-related pain. As chiropractors, we focus on optimizing spinal function and improving posture, which can help reduce muscle tension and joint dysfunction caused by stress. By restoring balance in the body, chiropractic adjustments can help relieve pain and make you feel more relaxed.

Tips for Managing Stress and Pain

1. Mindfulness and Deep Breathing: Simple techniques like deep breathing can help calm the nervous system and reduce muscle tension.

   
   

2. Stretching and Exercise: Regular movement, especially stretches for the neck and shoulders, can reduce tightness and prevent pain.

   
   

3. Healthy Sleep Habits: Stress and pain often worsen with poor sleep. Aim for a good night’s rest to help your body recover and recharge.

Managing stress is an ongoing process, but with the right approach, you can reduce its impact on your body and experience less pain. For more mind-body best practices, check out this helpful infographic.

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Stress Can Negatively Impact Recovery of Low Back Pain

There is loads of research that shows that people who suffer from mental or emotional stress are more often injured, but a recent study showed how it can impact your ability to recover as well. A recent study measured psychological distress in people who had suffered a low back injury. Those that scored highest had a significant increase in the limitations or disability associated with their back pain which prolonged their recovery times. Those that scored highly for psychological distress also had a higher frequency of acute injuries becoming chronic low back pain, lasting longer than 6 months, compared to those that scored lower.

Getting hurt or injured never seems to happen at a good time, but we have to realize that making ourselves a priority is essential when trying to recover or heal. Our body is designed to heal and recover, but often times we have to intentional in allowing that to happen. Helping people understand what they need to be doing (or not doing) is a critical part of our treatment process. Injuries are likely to happen, and unfortunately, it’s more likely to happen during a stressful time of life, but the good news is that we have a tremendous ability to recover if we restore bad or lost movement, teach better movement habits, and reduce stress. At least that is our goal!

Chang WJ, Jenkins LC, Humburg P, Schabrun SM. The influence of pain hypersensitivity and psychological factors on pain and disability in the transition from acute to chronic low back pain: a longitudinal exploratory investigation and cluster analysis. The Journal of Pain. 2024 May 31:104584.