Stress is considered a normal part of our lives. We all encounter it and find ways to cope with it. However, chronic stress can not only impact our minds, but it can also affect our physical health. Most working professionals, especially those working from home or in a hybrid setting, complain of having muscle tension, joint problems, and headaches in their bodies from time to time. But while we understand that stress causes problems like neck and back pain, we do not clearly understand the mechanism behind it, meaning why it happens and what the common causes are. To understand the same, OnlyMyHealth spoke to Dr Dheeraj Batheja, Consultant - Orthospine and Orthopaedics, Unit IV, Artemis Hospitals, Gurgaon.
Why Stress Causes Neck And Upper Back Pain?
Dr Batheja explained that when we're stressed, our bodies go into "fight or flight" mode. This means that our bodies release hormones like cortisol and adrenaline, which tense our muscles to prepare us for action. In case of chronic stress, these muscles stay contracted, leading to stiffness, pain, and discomfort.
Psychological stress also contributes to poor posture, like slouching, which further strains neck and back muscles. It can also disrupt sleep, preventing muscles from relaxing and recovering. This ongoing tension can cause muscle knots, headaches, and even nerve issues.
According to a 2022 study published in the journal BMC Musculoskeletal Disorders, neck pain affected 27 out of every 1,000 people globally in 2019, making it one of the most common musculoskeletal disorders. A review of studies from PubMed and Google Scholar (up to May 2021) identified both psychological and biological risk factors for neck pain. Long-term stress, anxiety, depression, and lack of social support were linked to a higher risk, while conditions like neuromusculoskeletal and autoimmune disorders also contributed.
Stress And Poor Posture
For people who have a desk job or those who spend long hours at desks or slouching, it is crucial to note that poor posture along with stress can worsen neck and upper back pain significantly.
“Stress gives people the common habit of hunching forward, tensing their shoulders, or adopting really awkward postures such as slouching at a desk or craning their necks to view the screens. These habits strain the neck and upper back muscles, ligaments, and joints, making them stiff and painful and ultimately leading to chronic pain,” Dr Batheja said, adding that poor posture also restricts blood flow within muscles, which otherwise might have regained their lost capacities and thereby further contributed to pain.
In such cases, correction of posture, ergonomic changes, and control of stress prevent and help heal these conditions, the doctor advised.
Stress Management Techniques To Reduce Stress-Related Pain
If stress is the cause of your body pain, it is important that you adopt stress management techniques. But in addition to that, you must also pay attention to your general wellness. Here are some recommendations:
Deep breathing exercises
Controlled breathing, such as diaphragmatic breathing, lowers heart rate and levels of cortisol. This method engages the parasympathetic nervous system, which induces relaxation and decreases the muscle tension of stress.
Also Read: Vagus Nerve Stimulation: Expert Explains How It Works And Its Benefits For Improved Emotional Health
Physical activity
Exercise, like walking or yoga, helps in the production of endorphins, which are natural painkillers in the body. This enhances blood flow to help reduce inflammation and alleviate chronic pain.
Meditation
This helps people reduce stress by focusing on the present moment. Scientific research has demonstrated that regular meditation reduces pain sensitivity because it calms the pain centres in the brain.
Sufficient rest
Stress will often disrupt sleep and increase pain levels. Ensuring restful sleep restores the repair processes in the body, decreases inflammation, and improves tolerance to discomfort resulting from stress.
Dr Batheja emphasises the role of consistent practice, which can reduce pain very significantly, promote mental and physical well-being, and enhance overall quality of life.
When To See A Doctor
For people who have been experiencing persistent pain in the neck and back, it is important that you consult a doctor. This is more crucial if the pain persists after trying self-care measures such as stretching, relaxation techniques, or over-the-counter pain relief, advised Dr Batheja.
“Pain that worsens, interferes with daily activities, or is accompanied by swelling, redness, or numbness may be a sign of a more serious condition. If the pain interferes with sleep, causes headaches, or radiates to other parts of the body, such as the arms or legs, medical assessment is necessary,” the doctor added, concluding that stress can aggravate underlying conditions such as arthritis, which require professional treatment. Timely medical advice can prevent complications and ensure proper treatment for long-term relief.