Let's talk about stress for a minute...we've all felt it at one time or another. Sometimes it's a good thing; it gives you the adrenaline rush you need to meet a deadline, amp you up to try something new, or help you avoid a dangerous situation like moving quickly if a car is coming towards you.
Sometimes stress is a GOOD thing.
But let's be real, in most cases when we talk about stress, we are talking more about being in distress...feeling anxious, tense, on edge, the list goes on. Unfortunately, this sometimes comes with pain.
So why does this happen? Where does this pain come from?
When you are in distress, the sympathetic nervous system (flight or flight system) is working overtime and and is constantly on alert. This can cause the muscles to be tense and tight, it can cause you to be more stiff and rigid, and unfortunately it can lead to pain.
So what do we do about it? Well, to really address this fully, there are a few steps we need to take.
1. Downregulate the nervous system
This is a fancy way of saying we need to help get the body out of this sympathetic (fight or flight) state and into a parasympathetic (rest and digest state) to allow the body to relax.
My go to exercise: Diaphragmatic breathing
This exercise helps for a few reasons. It helps to activate your parasympathetic nervous system to allow overall relaxation and get you out of a fight or flight (sympathetic response). The diaphragm is also a core muscle that helps to stabilize the spine which can help to reduce back pain by allowing the spine to be in a more neutral position. Also, when you are under stress, it is very common to change your breathing pattern and use more of your neck muscles when breathing which can cause these muscles to feel sore from the extra work. By focusing diaphragmatic breathing, this can allow those accessory muscles to take a break.
2. Relax tight muscles
When you are under a lot of stress, it is common for the jaw, neck, shoulders and back to feel really tense and sore. In these cases, one of the most important things to do is allow the muscles to relax
My favorite tip for this:
Put a sticky note on your computer or on your wall. When you see the sticky note, do a posture check. Allow your jaw to relax by separating your teeth, raise your shoulders up to your ears and then let them fully relax, and sit up straight to allow your muscles to relax
3. Manage stress
If stress is the main cause of your pain, it will be very important to manage the stress. Sometimes this can be a simple task and being aware of the issue will help to address it. Click here for more tips.
Other times, you may need help and that is 100% okay. In these cases, reaching out to another healthcare professional or a Health Wellness Coach can be very beneficial.
Sometimes when you get these pain flare ups, it's not always clear if its coming from stress or something else. If you need help figuring out where your pain is coming from, download my free Pain Habit Tracker!