Stress & Back Pain

All of us have stress in our lives to some degree. Stress can become overwhelming and cause physical symptoms that are uncomfortable or even painful. This is the case with many instances of back pain. Many people feel tightness and pain in their back before they realize they're having problems with stress. Fortunately, there are many things that you can do to treat and prevent stress-related back pain.

Reasons Stress Causes Back Pain

• When people are experiencing stress, muscles tighten. Tightening of the muscles is not harmful, but can end up causing pain for many people. The reason pain typically accompanies tight muscles is due to the muscles squeezing the blood vessels, blocking some of the blood flow to the muscles. Since blood carries oxygen to the muscles, this means the muscles are becoming deprived of oxygen, which is what creates the pain. The key to reducing back pain from stress is reducing muscle tension.

Exercises for Back Pain

• There are exercises that will reduce muscle tension associated with stress-related back pain.

  One simple exercise you can do anywhere is the standing push-up. With your feet planted one foot away from the wall, put your hands on the wall in a push-up position and lean forward as if you were doing an actual push up. You will feel the muscles in your upper back begin to gently stretch and relax. Try doing ten of these push-ups for an immediate reduction in back pain.

  Another good exercise for stress-related back pain is to stretch your shoulders. You can do this by putting your left arm, straightened, directly in front of your face with your upper arm directly under your chin. With your right hand, gently push your left wrist, pushing your left arm closer to your body. Repeat with the other arm.

Medication and Supplements for Back Pain

• If back pain is severe, NSAIDS such as Ibuprofen can help with the pain. These reduce any inflammation that may be associated with the pain.

  If the back pain is severe and doesn't go away with exercise and over-the-counter medication, see your doctor. He may prescribe a muscle relaxant to help with the pain. Use caution when using muscle relaxants, as they can become addictive.

  A supplement that helps reduce stress-related back pain is magnesium. It works because magnesium has muscle relaxing properties. Supplement with 100 to 400 milligrams of magnesium daily. Consider using magnesium citrate rather than magnesium oxide, as the former has better absorption.

  Menthol-based products can also be helpful in relieving muscular pain in the back.

Massage for Back Pain

• Massage is a well-known therapy for stress, and it is no accident that most massage therapists focus on the back, where many people carry pain from stress. If you decide to get a massage to help relieve your stress-related back pain, tell your massage therapist exactly where it hurts and how much pressure you feel comfortable with. Some massage therapists use essential oils which are meant to relax you and relieve stress, making the massage even more useful as a way to relieve back pain caused by stress.

Addressing Stress That Causes Back Pain

• Ultimately, you'll want to focus on the stress that is the cause of the back pain, rather than focusing solely on treating the pain. If you can eliminate the stress, you can eliminate the pain.

  There is a type of back pain specifically caused by chronic stress: Pain and Tension Myositis Syndrome (TMS). This is different from back pain caused by occasional tension. TMS can respond well to therapy that helps you deal with emotional issues that lead to stress. Support groups can also be useful.

  Take a look at your lifestyle. If you frequently feel "overbooked," you may need to decrease your obligations and make room for stress-reducing activities such as exercise and meditation. Spending time taking care of yourself reduces stress and stress-related problems such as back pain.