Stress can cause inflammation, muscle spasms and unbearable tension in the back area. So, I invite you to learn more about this link between stress and back pain!
Periods of stress and back pain are two of the most common problems among people around the world.
But did you know that aside from physical triggers, back pain can be caused or worsened by stress? Back pain and stress have a complex relationship, so it would be good to discover more details about this harmful relationship.
What is the relationship between stress and back pain?
Studies confirm that stress can cause chronic back pain and vice versa.
According to a 2021 study, chronic stress ultimately leads to cortisol dysfunction as well as problems with the body’s inflammatory response. Cortisol and inflammatory problems lead to oxidative stress, free radical damage, cellular damage or aging, and tissue degeneration, all of which can ultimately lead to chronic pain.
Additionally, research has shown that stress has a direct effect on pain processing.
So, stress can cause back pain in different forms:
- Muscle tension: Stress can cause your back muscles to tighten, which can lead to stiffness and pain.
- Increased sensitivity to pain: Stress can make the body more sensitive to pain. Critical life events can trigger changes in the limbic system and related neurotransmitters, which can alter pain inhibition mechanisms.
- Inflammation: Chronic stress can lead to inflammation throughout the body, including the back, which can cause pain.
- Vicious position: When you’re stressed, your breathing patterns change and your shoulders rise, which can lead to strain and tension in your mid and upper back.
- Reduced blood flow: During times of stress, blood vessels can narrow, reducing blood flow to the back muscles and causing pain.
What does this stress-induced back pain feel like?
Stress induces this back pain and varies from person to person. Back pain caused by stress can also feel different depending on where it is located.
Lower back pain is most often characterized by a sharp pain, stiffness or muscle spasms and may also radiate to the legs or buttocks.
On the other hand, upper back pain can cause a burning or stabbing sensation, or a feeling of tightness or pressure between the shoulder blades. In some cases, upper back pain can also cause pain in the arms or chest.
How long does stress-related back pain last?
The duration of back pain caused by stress can vary depending on several factors. In some cases, it may disappear on its own within days or weeks. However, if the underlying stress is not addressed, the pain may persist or worsen over time.
Some research suggests that stress can predict the presence of future back pain. The following types of stress have been identified as risk factors for the intensity of back pain:
- the constant tendency to worry
- social isolation
- social conflicts
- long-term perceived stress
How can back pain caused by excessive stress be reduced?
There are various things you can do to reduce stress-induced back pain, including:
- Soothing: Over-the-counter pain relievers such as ibuprofen or acetaminophen can help relieve pain and reduce inflammation.
- Heat therapy: applying heat to the affected area can help relax the muscles and reduce pain. You can use a heating pad or a hot water bottle or simply take a warm bath.
- Massage: Massaging the affected area can help relieve tension and reduce pain. You can try self-massage techniques or have a therapeutic massage done by a professional.
- Stretch: Stretches that specifically target the lower back, such as knee-to-chest stretches, can help relieve tension in the back muscles.
Sources: healthline.com, verywellmind.com
