Back pain can be caused by many things. Disc problems, muscular imbalances, compressed nerves, arthritis and even stress are common causes. Living with any kind of chronic pain can be stressful, and feeling stressed can contribute to your symptoms. While learning to manage stress will not cure your back pain, it may help to lessen the severity of your symptoms. The first step is to understand how stress affects you and then to find a stress management technique that feels right to you.
Diagnosis
The cause of back pain must be properly diagnosed. If your pain is caused by a disease, you need to talk to your doctor about the right course of treatment. Along with managing stress, it may be necessary to take medications or even have surgery if your symptoms are severe. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, in some cases, back pain can be due to tight back muscles that are the result of stress. Once your physician gives you the OK, there are many techniques available to help lower your stress levels. However, this will need to be combined with using good body mechanics, posture and managing your overall health.
Warnings
Psychological distress can increase the risk of developing back pain, and it can slow down recovery time, states the Johns Hopkins health alert website. The higher the level of stress, the more severe the back pain. Whenever your brain receives signals that you are stressed, a series of reactions takes place. This can happen if you are stressed due to an actual event, such as avoiding a car accident, or when you constantly worry about everyday concerns. Low levels of constant stress can eventually take its toll on your body. In order to prepare itself to fight or flee, your brain signals your muscles to tense up and get ready for action. When the stressful event has ended, your brain sends signals to the muscles to relax. Problems occur when the brain receives constant signals that you are worried or stressed. This can make your back muscles remain chronically tensed, which can lead to spasms and pain. This in turn can cause more stress and eventually more pain. The goal of a stress management program is to break this cycle.
Frequency
An effective stress management program is one that helps you learn to not only deal with stressful feelings but also one that helps you prevent getting stressed in the first place. Given this, it is important to practice a stress management technique on a daily basis. This will help you to build a skill that can be used when you feel your stress levels rising. If you are new to meditation techniques, it may be hard to relax when you are in pain or involved in a stressful situation. Prevention is the key, which means keeping your stress levels down on a daily basis.
Features
To begin managing your stress, identify your triggers and then make changes. The American Psychological Association suggests learning to set limits and saying no to commitments and activities when you need to. Get support from family members and peers by explaining to them how stress makes your back pain worse. Be clear with them about what you need in order to take care of yourself and how they can help. If you need to make lifestyle changes such as losing weight, eating healthy or quitting smoking, just focus on one change at a time. Making too many changes at once can be overwhelming. You also need to change your approach. While you cannot change your external environment, you do have power over your responses and feelings. You can choose to not participate in an argument or get upset in certain situations. Choosing to stay positive through life's challenges is a big part of lowering stress levels.
Techniques
There are several types of stress management techniques to choose from. The one that is best for you will depend on your individual likes and dislikes. You may need to try a few different techniques before finding the right one. The Hobart and William Smith College suggests starting with a simple progressive relaxation practice. This technique involves taking slow, deep breaths and then consciously relaxing the muscles in your body. You can start at your head and then work down to your feet. Every time you exhale imagine the stress and tension leaving your body with your breath. You can combine this with guided imagery. Imagine your back pain as a large red ball. As you breathe and relax, imagine the ball getting smaller and lighter in color until it disappears. You can also picture your back muscles as a rope tied in a knot and then see the knot untying and releasing. Try for a daily practice of 10 to 15 minutes. You can also do mini-sessions throughout the day whenever your stress or back pain gets worse.
References
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: What Is Back Pain
- Johns Hopkins: Back Pain and the Mind Body Connection
- American Psychological Association: Stress Won't Go Away? Maybe You Are Suffering From Chronic Stress
- Hobart and William Smith Colleges: Relaxation Techniques
