The Relation: Stress and Back Pain
Stress has a wear and tear effect on our body, causing exhaustion and chronic exposure can cause health problems over time, such as back pain, shoulder, neck, knee, leg, or foot pain.
The latest neuroscientific findings shows that chronic pain can be a learned state, created in the brain by a process called “Interoceptive Predictions.”
Our mind and body are deeply connected. A thought arises that triggers an emotional reaction in us. Emotions further trigger a physical reaction in specific areas of our body, manifesting its effect.
The thoughts we harbor about our health can subtly influence these bodily responses. The reactions, mental/thoughts leading to physical, result in a gradual deprivation of oxygen to certain regions in our body, contributing to the development of pain over time.
As this cycle persists, it may eventually lead to chronic pain, manifesting in areas such as the back, shoulders, neck, knees, legs, or feet.
Mind-body Connection: Significant Emotional Events (SEE)
“Significant Emotional Events” (SEE) are impactful experiences that evoke strong emotions.
When we experience emotions such as stress, sadness, or happiness, our brain releases chemicals that influence various bodily functions, further influencing our thoughts, emotions, and behaviors.
It shapes how a person perceives and responds to various situations.
For instance, anxiety and stress may amplify the experience of pain, while positive emotions can have analgesic effects.
This phenomenon occurs due to the “Autonomic Nervous System.”
Autonomic Nervous System:
The autonomic nervous system (ANS) is a division of the peripheral nervous system that controls automatic physiological functions, such as heart rate, digestion, respiratory rate, and pupillary response.
When the body perceives stress or a threat, it is activated, initiating the “fight or flight” response.
Chronic activation due to persistent stress can have detrimental effects on physical health.
Here’s the relationship between chronic pain and the autonomic nervous system:
- Chemical Reactions: Stress triggers chemical reactions in our brain which release neurotransmitters and hormones. These can modulate pain perception and sensitivity. It may lower the pain threshold, making one more sensitive to pain stimuli, or it can amplify the intensity of existing pain.
- The Activation: The stress response activates the sympathetic nervous system, affecting various physiological functions. For example, increased sympathetic activity can lead to vasoconstriction, reduced blood flow to certain areas, and muscle tension.
- Central Sensitization: Chronic stress and pain can lead to a phenomenon known as central sensitization, where the central nervous system becomes more responsive to pain signals. It can result in the persistence and amplification of pain even after the initial stressor has diminished.
In this scenario, the chronic pain is amplified due to the restriction of oxygen, and same concept is applied to stress and back pain.
Deprivation of Oxygen:
Dr. John E. Sarno’s perspective on chronic pain, particularly lack of oxygen and the autonomic nervous system (ANS), is part of a theory known as tension myositis syndrome (TMS).
Sarno’s theory suggests that the ANS, under the influence of emotional stress, reduces blood flow, causing mild oxygen deprivation.
He proposes that this oxygen deprivation is the primary cause of chronic pain in conditions like tension headaches, back pain, and other musculoskeletal issues.
In this context, the brain can indeed create a feedback loop of pain or stress.
Spinal issues are often just a normal sign of aging
In a 2015 US study with 3110 asymptomatic individuals, disc degeneration had started in 37% of those in their twenties, reaching 80% by age fifty.
Disc bulges followed a similar trend, increasing from 30% in their twenties to 60% by age fifty.
While spinal abnormalities are a common part of aging, pain is not.
Causes: Stress and Back Pain
- Personality Traits:
Certain personality traits while having positive aspects, can also have negative consequences.
In this case, the “downside” is causing internal stress and tensions.
Individuals with these traits may experience heightened pressure due to their expectations or standards, leading to more frequent experiences of stress and tension.
The advice is to “get aware of these personality traits and work on them” through self-awareness.
The goal is to reduce the emotional reactions associated with these traits, potentially alleviating the internal stress and tension they may cause.
few of these personality traits:
- Perfectionist
- Extremely hard on yourself
- So hard-working that it feels guilty when resting
- Repressed Emotions:
Some emotions do not align with our self-image, leading to repression of their arousal.
Suppressing these emotions may contribute to chronic physical pain through psychological reactions.
To identify such emotions, self-reflection is recommended, aim to connect with one’s authentic or “real self.”
Those emotions could include feelings of vulnerability, anger, sadness, or fear.
People often create a self-image that reflects positive qualities, and acknowledging emotions that deviate from this constructed image can be challenging.
How to reduce Stress and Back Pain?
Process the emotion:
Chronic physical pain is very often caused by constant stress and emotions, most importantly repressed, uncomfortable emotions like anger and rage.
It is very natural to bury uncomfortable emotions.
These are emotions that we “should not” feel or that we think our friends and families will not accept, understand, or appreciate. In most instances, we are not aware that we are even repressing these emotions.
Instead of recognizing and processing the emotion, we repress it.
Our brain creates an internal defense mechanism consisting of a distraction to divert our attention away from the hidden emotion with something else or physical pain.
DPS: Automatically and unconsciously divert your attention away from an uncomfortable emotion to something physical.
Taken from: DPS
Exercise and Physical Activity:
Exercise releases endorphins, the body’s natural stress-relieving chemicals, which help reduce stress and anxiety.
In addition, exercise strengthens the muscles that support the spine, improves posture, and reduces the risk of back pain issues.
Recommended Exercise: relieve back pain and Stress:
Walk: Easy exercise that promotes spinal health, and reduce stress and back pain.
Swimming: Buoyancy has less impact on the spine, making it good exercise for back pain.
Pilates: It strengthens the core muscles, helping to stabilize the entire spine and alleviate back pain.
Pelvic Tilt: Lie on your back, bend at the knees, and gently rock your pelvis back and forth to stretch and activate your core/pelvic muscles.
Cat-cow stretch: Slowly bend and rotate your back from a hands-and-knees position to relieve tension.
Consult a health professional if you have severe back pain.
Dr Schubiner (Unlearn Pain)
Dr. Howard Schubiner is a physician known for his work in the field of mind-body medicine. His theory of “Unlearn Pain” explains how the brain can learn and perpetuate the experience of pain in response to stress or perceived threats.
The basic idea is that a stressful situation sends “danger” signals to certain parts of the body, leading to the manifestation of physical symptoms, including pain.
According to this theory, the brain can become conditioned to associate certain stressors with pain.
To “unlearn pain,” intervene in the process of receiving and responding to these signals. This involves a cognitive and behavioral approach to disrupt the learned association between stress and pain.
- Self-Talk and Cognitive Restructuring: During the experience of these dangerous signals, tell yourself that it is okay and that there is no need to react to every stressful situation.
- Preserving Peace of Mind: Instead of allowing the brain to automatically associate stress with pain, redirect your focus to things, objectives, and people that truly matter to them.
- Reframing Reactions: By consciously choosing not to react reflexively to every stressor, individuals work towards breaking the cycle of learned pain. This involves a deliberate effort to shift attention away from the physical symptoms and towards maintaining a sense of calm and focus.
Sleep Quality, Stress and Back Pain:
Stress has a significant impact on sleep quality, becoming a good factor in the stability of back muscles. Elevated stress levels can cause muscle tension and discomfort, affecting the quality of sleep.
How to improve your sleep?
Improve your sleep environment with the following tips:
- Mattress and Pillow Quality: Get yourself a comfortable mattress and pillow.
- Darkness: Use blackout curtains or an eye mask to have no light.
- Noise Reduction: Close your door or tell your family to make a destructive amount of noise to create a quiet atmosphere.
- Establish a Routine: Develop a consistent sleep schedule by going to bed at a specific early time.
- Limit Screen Time: Blue light emitted interferes with the production of sleep hormones. Therefore, reduce exposure to screens 1 hour before bedtime.
Good sleep hygiene can dramatically reduce the symptoms of stress and back pain.
Inspiration and Resources:
The author of this article took inspiration and help from an E-book in the following link, MagicReset. They have done extraordinary job in explaining how sstress and back pain are related, and how to reduce back pain.
Recap: Stress and Back Pain
Stress induces wear and tear on the body, and the latest neuroscientific findings suggest that chronic pain can be learned in the brain through a process of “Interoceptive Predictions.”
- Stress and Back pain Connection:
Thoughts trigger emotional reactions, which, in turn, lead to physical responses. The cycle can result in a gradual deprivation of oxygen to specific body regions, contributing to back pain.
- Significant Emotional Events (SEE):
“Significant Emotional Events” (SEE) have a profound impact on emotions, influencing thoughts, and behaviors. Emotions can shape the perception of pain, with anxiety and stress amplifying pain while positive emotions may have analgesic effects.
- Autonomic Nervous System (ANS):
The ANS plays a pivotal role, with stress triggering chemical reactions that affect pain perception. Chronic stress activates the sympathetic nervous system, contributing to vasoconstriction, reduced blood flow, muscle tension, and central sensitization.
- Deprivation of Oxygen (Dr. John E. Sarno):
Dr. Sarno’s tension myositis syndrome (TMS) theory links emotional stress to reduced blood flow, causing oxygen deprivation, emotional exhaustion and chronic pain. The brain creates a feedback loop of pain or stress, perpetuating emotional reactions.
- Causes of Back Pain – Personality Traits:
Certain personality traits, such as perfectionism and self-imposed pressure, may lead to internal stress and tension, increasing susceptibility to back pain.
- Repressed Emotions and Coping Mechanisms:
Repressed emotions, diverging from one’s self-image, can contribute to chronic physical pain. Coping mechanisms, like Diversion Pain Syndrome (DPS), involve unconsciously diverting attention from uncomfortable emotions to physical pain.
- Exercise and Physical Activity:
Exercise releases endorphins, reduces stress, and supports spine health. Recommended back-friendly exercises include walking, swimming, Pilates, pelvic tilts, and cat-cow stretches.
- Dr. Schubiner’s “Unlearn Pain”:
Dr. Howard Schubiner’s theory emphasizes disrupting the learned association between stress and pain. Cognitive restructuring, preserving peace of mind, and reframing reactions are suggested to intervene during the process of receiving and responding to stress signals.
- Stress, Sleep Quality, and Back Pain:
Stress significantly impacts sleep quality, influencing the stability of back muscles. Improving sleep hygiene, including considerations for mattress quality, darkness, noise reduction, consistent routines, and limiting screen time, can reduce back pain symptoms dramatically.
Inspiration and Resources:
The author of this article took inspiration and help from an E-book in the following link, MagicReset. They have done extraordinary job in explaining how sstress and back pain are related, and how to reduce back pain.
Mental Health Help:
National Helplines:
- National Suicide Prevention Lifeline: 1-800-273-TALK (8255)
- Crisis Text Line: Text HOME to 741741
- SAMHSA’s National Helpline: 1-800-662-HELP (4357)
Online Resources:
- NAMI (National Alliance on Mental Illness): https://www.nami.org
- MentalHealth.gov: https://www.mentalhealth.gov
Local Resources
When looking for mental health support, it’s often best to start locally. Many communities have mental health clinics, hospitals, and community centres that offer counselling and therapy services. You can find these services by searching online directories, like Psychology Today’s Therapist Finder, which allows you to filter results by location, specialty, and insurance coverage. Additionally, your primary care doctor can be a valuable resource, as they can refer you to local mental health professionals or services that meet your needs.
How to Find Help
Finding the right mental health help can be overwhelming, but there are several ways to simplify the process:
- Online Directories: Websites like Psychology Today, GoodTherapy, and Therapist Finder offer comprehensive directories of mental health professionals. These platforms let you search by location, issues treated, and insurance acceptance.
- Health Insurance Providers: Your health insurance provider can give you a list of covered mental health services and providers, ensuring you receive care within your network.
- Healthcare Providers: Don’t hesitate to speak with your primary care physician or a general practitioner. They can provide referrals to trusted mental health professionals or guide you on how to access the services you need.
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