Back Pain Relief Tips - When We're Most Susceptible

Just as not all of us are at the same risk of lower back pain, not all of us face the same level of susceptibility at all times. Factors from weather conditions to turbulent emotions have an affect, as do sleeping patterns and hectic work seasons. Preparing ourselves for those higher risk situations can reduce their impact and the pain that comes with it - or even prevent an injury or pain from happening altogether.

When We're Under Stress

When you feel as though you are "carrying the world on your shoulders," your body might be responding as though you literally are. Emotional stress can lead to physical tension. Your muscles clench and spasm, your posture changes, and your shoulders tighten to bear that heavy load.

Emotional factors can be found at the root of both chronic and acute aches. Even positive life events or changes can be to blame - back trouble can be prompted by the tension that, say, an upcoming wedding or job change brings along.

Emotional stress impacts the body in two main ways: by its physical effect on our body, which can cause pain directly or leave us more susceptible to other injuries; and by its effect on our actions, which tend to be less carefully undertaken, and more likely to bring about harm.

Stress can make us sick. There is evidence of its role in gastrointestinal, dermatological, respiratory, and neurologic ills, as well as a wide range of infections and immune system disorders - from the common cold and herpes to arthritis and cancer. Headaches, chest pain, shortness of breath, rashes, high blood pressure, indigestion, and insomnia are just some of the results.

The musculoskeletal system is not exempt. Stress has been linked to muscle aches and weakening, arthritis and bone loss, and even higher levels of fat deposits in the body, especially around the abdomen, taxing the spine.

And if that's not enough, there is no question that stress can harm us via the self-destructive behaviors it can provoke. Smoking, drinking, substance abuse, bad diet, and lack of exercise are direct links to ill health associated with stress. And we are likely to drive faster, and dumber, when stressed, increasing the chances of having an accident.

Stress can make pain feel worse and last longer, as well. The Vermont Back Research Center at the University of Vermont in Burlington looked at a variety of anxiety provokers such as stressful marriage, job dissatisfaction, and trouble getting along with co-workers. "People who recovered from back injuries who had less of those stressors in their life tended not to have chronic pain," says Rebecca Mueller, M.A., who notes that such factors are a large part of the back pain literature today.

"Psychosocial variables are being looked at to find out which is the chicken and the egg."

"The stress relief component of back pain is the most ignored," says physiatrist Richard Materson, M.D., who levels a good part of the blame at doctors who don't spend enough time with patients to get an idea of their mental state. "If you go see a doctor who has roughly ten minutes to see you, you don't have a relationship that makes you very willing to expose yourself emotionally to that person." And all too often, the doctor might not even ask you to try.

Here are some tips for handling immediate stress:

Cool down. The person who has the facet joint problem who doesn't experience pain when they're cool and calm, but feels it when they're mad at the boss might find that learning to get cool may in essence do more for his back pain than fixing the joint.

Take some deep breaths. Breathe in and out deeply to send nourishing oxygen through the system and relax tensed muscles.

Change your focus. Turn your gaze from what's troubling you for a while; when you return, you'll often find you have a different perspective.

Talk it out. Find a friend and unburden yourself. A lighter load is easier to handle.

Take a brisk walk. Physical activity not only serves as a healthy diversion but brings about hormonal changes that physically fight stress.