Reduce Stress – Reduce Back Pain

One of the main causes of back pain is emotional stress and that back pain may be a signal that you are not coping well with stress. It’s common knowledge that people under stress are tense and that the tension can settle in your back. When you are experiencing constant stress, your muscles may be tightening up so often that you become used to it. But those taut, tight muscles can send a strong pain signal to your brain. Turning the wrong way, a small jolt, or picking up a light load may trigger an episode of back pain.

Fear of recurrent back pain may make you wary of normal activities and, as you limit your movements, your muscles become weaker, more painful, and gradually de-conditioned, more prone to injury. As the vicious cycle continues, it leads to chronic back pain.

You may not be able to control all of life’s stresses but you can learn effective ways to break the vicious stress – back pain cycle.

Steps That YOU Can Take To Reduce Daily Stress

• Get a medical checkup to determine the severity of your ailment.
• Talk to your health care provider about your stress. Is there a medication or herbal preparation that might be helpful? How about yoga and stretching exercises? Is Physical Therapy recommended?
• If neck or back pain is severe, Physical Therapy may be helpful. Pain relieving treatments can be combined with therapeutic exercise, posture correction, and improved body mechanics.
• Massage therapy and aroma therapy are stress relieving spa type treatments that can be done at home. A massage of stiff back or neck muscles with a soothing, aromatic oil can be relaxing. A massage after a soak in a warm bath or hot tub is beneficial and relaxing. Massage promotes healing and relieving stress as it increases circulation and relaxes the muscles.
• Hot and cold packs can help ease neck and back pain. An ice pack is applied to the neck for 10 minutes and then replaced with a warm or hot pack for 5 minutes. Alternate this process several times.
• Stretching exercises loosen tight muscles and help relieve stress. Aerobic exercises are very effective as they burn up stress producing hormones and increase the body’s production of endorphins. These hormones are the body’s natural chemicals that help relieve pain and improve your mood.
• Stretch breaks are important, especially, if you are sitting at a desk much of the day. Take frequent breaks to loosen up tight back and neck muscles.
• Yoga is a potent stress reliever as it promotes stretching. Viniyoga blends breathing and movement together to quiet body and mind. Unlike other forms of yoga, it is less precise and can be adapted to a person’s physical condition.
• Swimming, possibly combined with a sauna or steam bath, will take the kinks out and relieve stress induced pain.

• Caffeinated coffee, cokes, and tea do little to reduce stress or promote restful sleep. Avoid red wine at bedtime as it can keep you awake. A good night’s sleep or afternoon nap is helpful in reducing stress and fatigue.
• Make meal time less stressful Take your time and eat slowly, savoring each bite. Choose nourishing foods and be aware of what you are eating and the amounts. Snack on healthy foods.
• Take time out for yourself .Sit back- relax and put your feet up or walk the dog. A short walk at break or lunch time improves circulation and is good exercise for the back.
• Inversion is helpful for some. In yoga, the Shirsonana, head stand position, has been used as a form of postural exchange, which means it reverses the flow of gravity. The concept of turning the body upside down for improved health has been around for centuries. Of course, not everyone likes to do or can do headstands, so inversion products create an easier alternative to ‘reverse gravity’. Compression by the thighs or ankles is decompressive on the spine. Advocates of inversion therapy say just a few minutes can help relax tense muscles. Muscle tension can be measured by a machine that monitors electromyelographic (EMG) activity. One study, conducted by a physiotherapist, found that EMG activity declined more than 35 % within 10 seconds of inversion. This indicates that Inversion effectively reduced muscle tension.
• Biofeedback requires special equipment and must be taught by a professional. By monitoring subtle changes in the body’s autonomic nervous system, including muscle tension, blood pressure, heart rate, skin temperature, you can learn what techniques are helpful. The goal is for you to eventually learn how to produce the same relaxing effects without any monitoring equipment.

There are almost as many ways to relieve stress related back pain as there are ways to cause it. Recognizing how stress is affecting your back and causing pain is the first step in decreasing the episodes or lessening their severity.

Brought to you by Delray Beach Spinal Decompression.