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.
“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.”
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:
In this scenario, the chronic pain is amplified due to the restriction of oxygen, and same concept is applied to stress and back pain.
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.
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.
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:
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.
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 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. 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.
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.
Improve your sleep environment with the following tips:
Good sleep hygiene can dramatically reduce the symptoms of stress and back pain.
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.
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.”
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) 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.
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.
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.
Certain personality traits, such as perfectionism and self-imposed pressure, may lead to internal stress and tension, increasing susceptibility to back pain.
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 releases endorphins, reduces stress, and supports spine health. Recommended back-friendly exercises include walking, swimming, Pilates, pelvic tilts, and cat-cow stretches.
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 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.
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.
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.
Finding the right mental health help can be overwhelming, but there are several ways to simplify the process:
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