If you’re suffering from intense back pain or extreme tightness and want to determine the cause, seeing a doctor is the best place to start. The result is a tense, painful back and limited range of motion in the lower half of the body. When one of these areas is too tight, it pulls on everything that’s connected to it in order to relieve the tightness. Back problems often originate in other areas of the body, like the hips, sacroiliac joint (SI joint), hamstrings and glute muscles, setting off an uncomfortable chain reaction. Back problems can also be intensified by everyday threats like smartphone usage, wearing high heels, sitting for a prolonged period of time or sleeping on a mattress that’s too cushy. Common culprits include bad posture, strenuous exercise, obesity, stress and arthritis. Instead, see a doctor for a healthier, longer-lasting pain relief plan.Who couldn’t benefit from a more relaxed back? Whether you’re a frequent flyer or an office type, your back could probably use a little TLC.īack tension comes from a wide variety of sources. The long-term physical and mental consequences of these choices do not outweigh the temporary benefits of distraction from the pain. I’ll leave you with one more suggestion for managing back pain: Remember that unhealthy options that some people claim can relieve stress, such as drinking or smoking, actually can stress you out more. Carve out time to read a good book, spend time with family and friends, or practice mindfulness or meditation. Many patients with back pain are very busy with work, family, and social commitments. Additionally, it’s important to make time in your schedule to relax. Healthy eating is key to weight loss –and achieving and maintaining a healthy weight offloads pressure from your spine and improves your posture. When you eat well long term, your general health can improve, and you will likely feel more energetic. Eating a healthy diet also can help reduce stress. A physical therapist can show you specific stretches to pinpoint trouble areas in your neck and back. Physical therapy also can help relieve spine pain and return your neck and back to optimal flexibility. Make a point to get up during the work day and do a few laps around the office every few hours, or try a standing desk. Physical activity can release endorphins and improve overall health, which can help reduce stress. An effective way to reduce stress and back pain is to exercise and stretch more. However, we can discuss ways to minimize discomfort and help patients feel less tense. It’s important to understand that no adult can expect to live 100 percent pain-free or stress-free. The first thing we do with every patient who has back pain is determine its root cause. Treatment options for stress-related back pain We work closely with ergonomics-certified physical therapists to help you achieve and maintain healthy posture and movement habits at work and at home. Patients with back pain are treated at UT Southwestern’s Spine Center by a multidisciplinary team that includes a physical medicine and rehabilitation physician, a pain management expert, a neurosurgeon, and an orthopedic spine surgeon. However, we believe that all aspects of a patient’s health should be considered as parts of a whole rather than individual ailments. Related reading: Back in action: Updated treatment recommendations for lower-back painĪlong with stress, common causes of spine pain include obesity, poor workstation ergonomics, and lack of exercise. ![]() For example, sitting at your desk for several hours a day when you’re swamped at work can strain the spine and low-back muscles. Many people become more sedentary during periods of stress, which means they stretch and exercise less. These muscles affect flexibility and posture. Low-back pain includes the tailbone and lower half of the back muscles. Your shoulders hunch up and cause pain throughout the upper and middle back. ![]() ![]() When you’re stressed, your breathing patterns change and cause strain and tension in the mid-back. Mid-back pain includes muscles that are affected by breathing, including the chest and shoulder muscles. Over time, both affect your posture and the way you walk, which can lead to pain in the hips, knees, and feet. We typically talk about back pain as mid-back and low-back pain. Chronic neck pain also can cause fatigue, depression, and irritability.Īlso, when your posture is poor, such as straining to look at a computer or mobile device or hunching over your desk, undue strain occurs in the neck muscles. Given its proximity to the head, tension in the neck due to stress can cause muscle pain and headaches.
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