A normal reaction to a threat or constraint, stress is essential and beneficial when it is occasional and moderate. However, when it persists, the emotional and physical consequences can be severe. In cases of chronic stress , you may, among other things, suffer from back pain, and the risk of sciatica increases .
Indeed, stress leads to muscle tension, the release of inflammatory substances , and somatization , which can exacerbate or trigger back pain. A true vicious cycle thus takes hold.
To get rid of stress-related back pain , you need to break this cycle by learning to better manage your stress and taking steps to prevent and relieve back tension .
Sport, breathing, posture, sleep… discover their impact on your back health. We'll also give you some tips for relieving stress-related back pain through stretching, natural remedies, manual therapies, electrostimulation, sophrology, and more.
Why does stress cause back pain?
Many people notice that their back pain coincides with periods of work overload, conflict, or personal worries , a finding confirmed by scientist Kristian Nilsen and his 2007 study of 40 people. Furthermore, when consulting an osteopath for back problems, particularly in the neck and shoulders, the issue of stress is frequently raised, as it is a common contributing factor to upper back pain.
While stress is a normal short-term response, it becomes a real scourge for your back once it becomes chronic . It causes persistent muscle tension, increased inflammation , and an amplified perception of pain .
In turn, this back pain can become a source of anxiety , exacerbating the initial stress. This is where the vicious cycle of stress and back pain begins, affecting 20% of patients.
Some mental illnesses can cause back pain . For example, 20 to 30% of people with depression experience unusual back pain. This is partly explained by the disruption of pain signals in depression, which increases the perception of pain. The expression "being fed up with back pain" is therefore quite apt.
Conversely, people with back problems seem more at risk of experiencing psychological distress (stress, anxiety, depression, sleep disorders, etc.). Lower back pain, for example, can have significant psychological consequences.
Stress leads to muscle tension and fatigue.
During a stressful episode, the body is plunged into a state of alert . It locks up and tenses up to protect us from the aggression.
In cases of chronic stress, muscles, particularly those in the back, shoulders, and neck, remain constantly contracted , which can eventually lead to fatigue. They no longer eliminate toxins, and this is when pain sets in. Indeed, persistent psychological tension prevents the body's natural relaxation systems from functioning properly. Furthermore, this prolonged state of alert slows blood circulation, further exacerbating stiffness and discomfort.
Back pain can be exacerbated by other factors, such as poor posture, lack of physical activity, or a sedentary lifestyle.
Stress causes inflammation and amplifies the sensation of pain.
In addition to muscle tension, chronic stress causes inflammation by releasing pro-inflammatory substances such as cytokines. Several scientific studies also prove that stress disrupts the immune system, inducing inflammatory processes, particularly in the intervertebral discs and tendons.
These inflammations, aggravated by stress, sometimes result in flare-ups of osteoarthritis, responsible for back pain, lower back pain or musculoskeletal disorders (MSDs).
By acting on the hypothalamic-pituitary-adrenal axis and the sympathetic nervous system, stress releases hormones such as cortisol, adrenaline, and noradrenaline . These substances alter the sensitivity of the nervous system to reduce unpleasant sensations (analgesia). However, chronic stress has the opposite effect, sometimes leading to hyperalgesia , that is, an amplification of pain sensations . Cortisol, the stress hormone, when released in large quantities, disrupts the mechanisms that regulate inflammation and lowers your pain tolerance threshold.
In addition to this heightened sensitivity to pain, there is the allosteric load , which is the wear and tear associated with prolonged stress. The higher this load, the harder it is for your body to recover, making the pain persistent.
Stress prevents normal breathing
Stress tends to accelerate or block breathing . It therefore prevents the diaphragm , a key muscle in respiration, from functioning normally. When the diaphragm tenses, the entire lower back and lumbar region malfunctions. This can lead to a feeling of pressure in the chest and upper back, or even intercostal pain .
Which areas of the back are most affected by stress?
Stress contributes to back and neck pain. All areas of the back can be affected, but the process varies.
Upper back
When stress causes pain in the upper back , it is most often a sensation of pressure or a band between the shoulder blades . This results from respiratory tension and diaphragm tightness.
These tensions in the upper back can also be associated with poor posture or prolonged sitting.
neck and shoulders
Stress can also lead to significant stiffness and loss of mobility in the neck and shoulders .
The trapezius muscles become painful and you feel a sensation of weight on the shoulders.
These pains can radiate to the head, causing tension headaches.
Lower back
Finally, stress sometimes causes lower back pain, especially in sedentary people . Indeed, this area of the back is particularly stressed in cases of prolonged sitting, poor posture, or postural tension related to stress.
This terrain promotes lower back pain, back blockages and the risk of sciatica .
How to recognize the symptoms of a tense back caused by stress?
Unlike mechanical pain, stress-related back pain fluctuates according to emotional state . Thus, back pain that appears or worsens during stressful periods and improves during rest or holidays is typical of a stress-induced back strain, especially when there is no obvious mechanical cause.
Common symptoms of stress-related back pain include:
- Pain and stiffness in the trapezius muscles, neck, and shoulders,
- Upper back tension, like a sensation of a “frozen” or “tight” back
- Tension in the lower back, causing discomfort and pulling sensations when sitting for extended periods,
- A sensation of a locked back.
- Persistent muscle fatigue giving the impression that the muscles are permanently hard.
Stress and lower back pain
Lower back pain, also known as lumbar pain, is pain in the lumbar region, in the lower back. It mainly results from tension or overuse of the diaphragm due to stress.
Stress and a locked back
A back locked up by stress is a muscular reaction that can take the form of acute pain, diffuse pain preventing good mobility, or lumbago.
Increased cortisol secretion and therefore inflammation are often responsible for partial or total back stiffness.
Stress and the risk of sciatica
Sciatica often occurs in the presence of environmental or behavioral factors, such as carrying inappropriate loads, sedentary lifestyle, prolonged poor posture, or postural stress.
What are the solutions to prevent back pain caused by stress?
Preventing stress-related muscle contractions requires better stress management and improved lifestyle, environment, and posture to avoid the risk of musculoskeletal disorders.
Here are some simple and quick tips to adopt to prevent tension by reducing stress :
- perform relaxation exercises,
- organize your time effectively,
- exercise regularly,
- eat a healthy and balanced diet,
- Stay well hydrated,
- Avoid caffeine and alcohol.
- adopt a healthy posture,
- improve ergonomics at work.
Better manage daily stress
Easier said than done, it is essential to learn to manage your stress on a daily basis to avoid back strain.
Rule number 1 is to stop chasing after time and take time for yourself to do activities you enjoy: walking in nature, reading, meeting with friends…
Try to schedule some relaxing activities into your day, such as meditation, yoga or mindful breathing… A few minutes a day is enough to lower nervous tension.
At work , take regular breaks , every 45 to 60 minutes, to get up, walk around, stretch , have a cup of tea…
Finally, improve your time management by using tools and defining your goals and priorities . Overwork is a common cause of chronic stress. Better time management allows you to prioritize tasks and reduce time pressure. Learn to delegate and to say no.
Find our full article on stress management at work .
Staying active helps combat stress, strengthen and relax the back
Sport has the dual benefit of impacting both your physical and mental health. It is effective in combating stress, strengthening and stabilizing the back, improving flexibility , and preventing tension .
Sport, your anti-stress ally
Engaging in moderate and regular physical activity , such as walking, swimming, yoga or gentle core exercises, helps to reduce stress and loosen the muscles of the back and neck .
Sport helps you release stress-related tension and maintain a strong morale by promoting the release of endorphins, dopamine and serotonin, and inhibiting that of cortisol.
To protect yourself against the risk of post-exercise muscle tension, remember to warm up properly and mobilize your back before training, and to stretch correctly after your session to facilitate recovery.
Strengthening back muscles to prevent pain
Certain exercises allow you to specifically strengthen your back muscles for better stability and mobility, without imbalance . In this way, you improve your natural posture.
For example, stretching the upper back by holding the shoulder blades contracted for 5 to 10 seconds several times in a row helps prepare your back before your sports sessions.
Pilates and core strengthening exercises aim to reinforce the deep muscles, particularly those that help support the spine. In swimming, all strokes allow you to gently strengthen your back.
Breathe differently
Learn to control your breathing as well. Deep, conscious breathing activates the parasympathetic nervous system, which is responsible for relaxation.
The method is simple: breathe in through your nose, let your belly expand completely, then exhale slowly through your mouth.
A few minutes of controlled breathing a day is enough to release the diaphragm and relax the back.
Adjusting ergonomics at work and in daily life
Preventing back and neck pain, whether stress-related or not, requires ergonomics, especially at work , where you spend hours sitting each day.
Creating an ergonomic workstation relies on the selection of:
- A suitable and adjustable desk, such as a sit-stand desk .
- An ergonomic office chair . Opt for a dynamic seat , such as the Bloon ball chair, which forces you to maintain good posture and stay active to maintain balance, thus reducing sedentary behavior and musculoskeletal disorders.
- Ergonomic accessories : mouse , keyboard…
Improve your posture and avoid prolonged sitting
Maintaining good posture at work and in daily life , as well as avoiding prolonged sitting, are essential to prevent back pain and stress.
For better posture at work, use an ergonomic office chair, adjust the height of your chair, desk, and screen to eye level and a distance of approximately 50 to 60 cm. Sit comfortably with your back straight and your head aligned with your spine. Place your feet flat on the floor. Your knees and elbows should form a 90° angle.
Maintaining good posture helps prevent musculoskeletal disorders. Similarly, vary your positions and avoid remaining seated for extended periods without movement. To do this, take regular active breaks .
Improve your sleep to reduce nighttime tension
Poor sleep quality increases stress, fatigue, and muscle tension. That's why it's essential to promote restful sleep by limiting your caffeine intake and screen time before bed.
Establishing a calming routine (hot bath, reading, breathing exercises…) before sleeping and creating a bedroom conducive to sleep (darkness, silence…) can improve the quality of your sleep and make it easier to fall asleep.
To avoid nighttime back pain, pay attention to your sleeping position and your choice of mattress and pillow.
How to relieve back pain related to stress?
To get rid of back pain resulting from stress , you need to address both the stress and the back .
While painkillers can help on an occasional basis, a holistic approach is often more effective in the long term.
Moreover, according to several recent studies, painkillers do not seem to be the most suitable solution for back pain.
Analyze and eliminate stress for good
The first step to relieving stress-related back pain is to recognize, analyze, and act on the origins of the stress .
Don't suppress your emotions, share them with loved ones or professionals.
Beyond engaging in physical activity, relaxation exercises, and maintaining a healthy lifestyle, it is sometimes necessary to tackle stress head-on . You can, for example, turn to sophrology or seek help from a psychologist . Sophrology is a mind-body discipline that combines controlled breathing, muscle relaxation, and the visualization of calming images. These days, more and more sophrologists are seeing patients suffering from lower back pain, helping them alleviate the stress that exacerbates the perception of pain.
Homeopathy and dietary supplements can also be a promising approach for naturally managing stress. For example, a course of magnesium, ignatia, or rhodiola may be prescribed. Talk to your doctor about it.
Stretching to release emotional and back tension
Several types of stretching help to release emotional and physical tension .
For example, the Jacobson method , a progressive muscle relaxation technique, is ideal for consciously relaxing muscles, even at the office. It involves contracting and then releasing different muscle groups in a guided manner. It is therefore very effective for targeting tense areas, such as the back, neck, and shoulders.
Other exercises can help release muscle tension caused by stress :
- Exercise #1:
- Kneel on the ground, with your buttocks firmly planted on the arches of your feet.
- Exhale while tilting your head towards the ground, until it touches the ground.
- Your arms are along your legs, palms facing upwards.
- Hold the position for one minute while breathing deeply.
- Sit up slowly.
- Repeat the exercise 3 times.
- Exercise #2:
- Lie down on a yoga mat on your back.
- Bring one knee towards your chest, then the other.
- Hold the position for 30 seconds, hugging your knees with your arms.
- Return to your starting position.
- Repeat the exercise 3 times.
Consider natural remedies
Various natural remedies promote the relaxation of stress-related muscle tension , which helps to relieve back pain.
In this respect, thermotherapy , or the treatment of pain with heat or cold, proves effective. Applying heat, via a hot water bottle, compresses, heating patches, or simply by taking a hot shower or bath, helps relax muscles and increase blood circulation, relieving pain and stiffness. Conversely, a localized application of cold, with ice packs, is beneficial in cases of acute pain or inflammation.
Find here all our other old wives' remedies to get rid of back pain caused by stress, such as herbal medicine, poultices or massages with essential oils.
Adopt manual therapies and electrostimulation
The latest natural remedy for back problems and tension relief is manual therapy , such as:
- Osteopathy aims to release deep-seated tension, restore mobility, and relieve back pain. The method is based on studying the connections between different areas of the body, stress, and muscular back pain.
- Massage therapy: massages effectively reduce muscle tension in the back, while providing a feeling of well-being through the production of endorphins and improved blood circulation.
- Physiotherapy: for lasting strengthening and mobility. A physiotherapist can massage you to relax your muscles, but can also suggest exercises and routines to do at home to relieve pain, strengthen your back, and correct poor posture.
- Electrical muscle stimulation (EMS): These portable devices stimulate tense muscles with low-intensity electrical impulses. These impulses help relax persistent muscle contractions and release endorphins, thus reducing stress and promoting well-being. Consult your doctor before use.
When should you consult a doctor for back pain related to stress?
Back pain that does not improve or worsens despite treatment for stress, rest and the application of these various tips should be the subject of a medical consultation.
Don't wait to contact a healthcare professional if:
- The pain is sudden, intense, or nocturnal.
- The pain radiates to the left arm or jaw.
- You have other symptoms, such as dizziness, nausea, cold sweats or tingling.
- You experience intense fatigue, general disinterest, loss of motivation or mood disturbances, which may suggest depression.
You can consult a general practitioner or rheumatologist to rule out mechanical causes, a physiotherapist or osteopath to treat muscle tension, and a psychologist or psychiatrist if an anxiety or depressive disorder is suspected.
FAQ: Stress and back pain
Can stress alone cause back pain?
Yes, even without a mechanical cause, stress can lead to muscle tension in the back, neck, or shoulders. It can alter the perception of pain, triggering or perpetuating back pain.
How long does it take to relax your back when stressed?
The time it takes to relieve stress-related back pain depends on how long the pain has been present and the level of stress. Some muscle tension may ease after a few days of rest, stretching exercises, and relaxation.
In cases of chronic stress, recovery times are longer and can last several weeks or months.
What are the differences between stress-related back pain and mechanical pain?
Back pain caused by mechanical factors results from a specific movement, exertion, or poor posture. Back pain stemming from stress, on the other hand, is more diffuse and variable, occurring or intensifying in stressful situations. It may be accompanied by other symptoms such as fatigue, sleep disturbances, or anxiety.
Can anxiety cause back pain?
Yes, anxiety maintains hypervigilance and continuous muscle tension, especially in the neck, shoulders, and back. In addition to creating tension, it amplifies the perception of pain.
How to relieve back stress?
Several methods can be combined to relieve back stress, such as stretching, physical activity, massage, relaxation and deep breathing exercises, and improving and varying posture.
Sometimes it is necessary to seek support from a professional, such as an osteopath, physiotherapist or psychologist.
How can I tell if my pain is due to stress?
Since there is no specific mechanical cause and the pain intensifies during periods of emotional overload, the possibility of stress should be considered.
Seek medical advice to rule out all other possible causes.
Where does the pain of stress lie?
Stress-related pain is generally located in the back, shoulders, and neck. The areas of the back affected by stress are the cervical spine, trapezius muscles, lumbar region, and the space between the shoulder blades.
