Chronic stress is a thoroughly modern problem. The more clothes we buy, dream jobs we apply for and social media posts we publish, the more expectations we must manage. Minimising stress can be a tricky task but forging stronger connections between mind and body is a good first step.
Our osteopath Simon Bell explains why stress aggravates back pain and what you can do about it.
1. It's a 'Fight or Flight' Response
When discussing back pain, the term 'stress' can be misleading. Technically, stress is any force or event which puts an undue strain on the body (weightlifting, hangovers, personal trauma, etc). From a physiological perspective, stress is a 'fight or flight' response to an overwhelming situation.
As our motor control functions react to the stress response - not its trigger - they can't easily distinguish between sabretooth tiger and looming exam deadline. So, they respond to both in the same way by activating emergency 'protocols' which prioritise immediate safety (inflammatory response) over long term health (swelling, nerve sensitivity).
2. Often, It's an Overreaction
An intense stress response may be useful when running away from a tiger. It's less so when you've just had a bad day, because the side effect of the 'fight or flight' response is extra hormones. To combat the perceived threat, the body releases adrenaline and cortisol from adrenal glands.
In the short term, both hormones can dull pain. However, it's a bit like driving to the hospital with a broken arm. Adrenaline masks the pain to enable you to get to safety. Unfortunately, this causes inflammation which can later lead to increased sensitivity and pain. For this reason, stress management should be a part of all health and wellbeing programmes.
If you'd like to know more about the science of stress, read our longer article on the complex relationship between stress and pain.
3. It Can Lower Your Pain Tolerance
The rise in cortisol described above becomes pro-inflammatory over time. When stress is chronic, the degree of defensive inflammation gets harder to regulate. Every time you get stressed, the inflammation gets tougher to control.
Eventually, this leads to a breakdown of muscle tissues and immune cells that lowers tolerance to pain and common illnesses like colds and flus.
4. Stress Management Is Worth It
Don't despair, because science also says there are lots of ways to minimise stress levels. There is plenty of evidence to support popular stress management techniques like meditation, deep breathing and yoga. Going for a walk, doing arts and crafts, taking a hot bath, chatting on the phone with a friend, cooking something new and dancing (like nobody's watching) are also effective options.
However, these activities don't come close to matching the benefits of regular exercise. Physical activity increases endorphins (happy hormones), improves sleep, supports healthy cortisol production and refocuses thoughts on the present. Exercise is medicine!