Do you often feel stressed? You aren’t the only one. Figures released by the Mental Health Foundation suggest that 74% of UK adults have felt so stressed in the past year that they felt unable to cope.
While most people know the damage that stress can do to a person’s mental health, there is less understanding about the physical impact of stress. Stress can contribute to several chronic diseases including heart disease, obesity, indigestion, and poor posture.
Stress can also be a major contributor to back pain. In fact, many of the patients who visit our chiropractors in Stoke on Trent have back issues exacerbated by stress. Our chiropractors help these patients by offering a holistic treatment plan which includes chiropractic treatments along with dietary and lifestyle changes to reduce stress.
In this post, our Stoke chiropractor explains the relationship between stress and back pain before offering some simple stress reduction tips.
The Link Between Back Pain and Stress
Stress is a completely normal human reaction to challenging or dangerous situations. When you encounter these types of situations, the brain releases hormones which increase your alertness, release glucose into your bloodstream for energy, increase blood to your muscles, and re-prioritise certain biological functions.
These physiological changes will help you run away from the situation or to fight for your life. This makes stress a very useful survival instinct. Experiencing a small amount of stress can also be useful for day-to-day challenges like meeting a deadline at work or cramming for a test.
However, when you experience stress on a daily basis it can become a problem for your health. Having elevated alertness, high blood sugar levels, and tight muscles can increase the risk of several chronic health conditions over the long term, ranging from insomnia and anxiety to diabetes.
The muscle tightness caused by stress can also be very damaging for your spinal health. It is one of the most common causes of muscular pain, particularly in the lower back and shoulders.
Stress-related muscular tension also increases the risk of poor posture as tight muscles can force your body into unnatural positions. You may find that you find yourself slouching or sitting awkwardly because of the tightness in certain muscles when stressed.
Reducing Your Stress Levels
There are several effective strategies for reducing stress levels and associated back pain, including:
Soft tissue therapy
Soft tissue therapy involves the kneading and manipulation of muscles, as well as joint manipulation techniques. It is a great way to release tension in the back muscles and improve mobility.
Get more sleep
Your body performs a wide variety of important biological processes when you are sleeping. This includes the rejuvenation of muscles and balancing of hormone levels — two processes which can reduce the impact of stress. Try to get at least eight hours of high-quality sleep each night.
Exercise
Regular exercise is one of the most effective options for alleviating stress symptoms. By being active and using your muscles, you can reduce your blood sugar levels and muscle tension in your back.
Before undertaking a new form of exercise, especially if you are suffering a health condition, consult with your GP or qualified health care practitioner. They will be able to advise you as to what exercises would be appropriate for you.
Chiropractic adjustments
Chiropractic treatments are very effective at restoring mobility, easing muscular tension and ensuring the nervous system is working efficiently. Our chiropractors offer a comprehensive range of chiropractic adjustments at our chiropractic clinic in Stoke on Trent.
Diet and Supplements
Good nutrition plays an important role in combatting stress. Try to eat a diet that mostly consists of whole foods like fruits, vegetables, whole grains, lean protein, and legumes. Drink plenty of water as well, to flush out toxins produced as a result of chronic stress.
Avoid highly processed foods as they often contain chemical preservatives, saturated fats, and trans fats — which can worsen inflammation and increase your body’s stress response.
There are also several supplements which have been shown to reduce stress. They include Lemon Balm, Omega-3 fatty acids, green tea, valerian root, and kava kava.
Aromatherapy
Some people find that burning essential oils can significantly reduce their stress levels. The most calming scents include lavender, sandalwood, orange blossom, neroli, rose, and bergamot.
Socialise and develop rewarding hobbies
Stress is less likely to affect you if you have a social outlet and enjoyable hobbies. It’s never too late to meet new people or get started on a new hobby, so get active. Entertaining comedy shows, good books, and inspirational movies are also great for reducing stress.
Visiting our City Chiropractic Clinic in Stoke
If you would like to book an appointment at our chiropractic clinic in Stoke on Trent, call our clinic on 01782 848 184 or you can book an appointment online on our website here.