Anxiety giving you back pain? It’s not all in your head – read this to know why.
Are back spasms and pain whispering messages about your anxiety levels? The body expresses distress creatively, often through strained muscles and compressed joints. Listen closely to interpret and appropriately respond to them.
Read on to understand why stress translates to back pain, and actionable ways to find relief as explained by Kaly specialists.
Can Stress Cause Pain in the Back?
Yes, stress can cause back pain because chronic stress leads to muscle tension, inflammation, poor posture, sensitivity to pain signals, and a cycle where pain causes more stress that then worsens the pain.
When your body feels threatened or overwhelmed with worry, your brain triggers a “fight or flight” response. This leads to increased production of hormones like cortisol and adrenaline.
Cortisol in particular activates inflammatory cascades throughout the body, including in the intricate web of muscles and connective tissues in your back. At the same time, adrenaline causes muscles to tense up as though bracing for impact.
Over weeks and months, this constant state of tension strains and inflames the back’s structures in several ways:
- Inflames tissues – Chronic high cortisol irritates muscles, ligaments, and nerves. This can lead to swelling and pinched nerves.
- Strains muscles – Tense muscles are more prone to tears and spasms that cause debilitating spasms.
- Compresses joints – Tight muscles compress the spine’s discs and joints abnormally. This leads to wear and tear over time.
Postural Changes Add Stress
Additionally, when stressed, people often develop poor posture habits, like hunching the shoulders or slouching, which adds extra pressure and compression to the spine.
Poor ergonomics and lack of activity associated with high stress can further strain the back’s vulnerable tissues.
Stress Alters Pain Processing
Studies show chronic stress heightens sensitivity to pain through changes in neurotransmitters and neural pathways. Existing back pain feels amplified and harder to ignore in periods of high anxiety.
This cycle tends to feed on itself – initial pain causes more anxiety about re-injury, which tenses the back further. The mind and body get stuck in a feedback loop of tension and discomfort.
Let us help you find the ideal back pain specialist for your needs – search Kaly today.
Can an Increase in Cortisol Levels Lead to Back Pain?
Increased cortisol from chronic stress can contribute to back pain by causing inflammation, tissue damage, poor posture, and impaired pain signaling, but the relationship is complex and depends on the duration of stress and pre-existing pain levels.
- Cortisol activates inflammation which can irritate and compress back tissues, causing localized pain.
- Impaired cortisol regulation likely plays a role in back pain development. Studies show people with chronic back pain have dysregulated daily cortisol rhythms compared to healthy individuals.
- However, those with established back pain also exhibit a blunted cortisol response to acute stressors, which may worsen pain over time. Healthy spikes in cortisol help the body manage stressors.
- Some research also links elevated cortisol to accelerated disc degeneration in the spine through impaired regenerative capabilities.
- Exercise helps lower back pain but can briefly increase cortisol further complicating the picture. Long-term routines over 4+ weeks appear most beneficial.
Is Lower Back Pain Stress Related?
Yes, lower back pain is highly stress-related due to associated muscle tension, inflammation, poor posture, pain sensitivity changes, and statistics showing severely stressed people have 2.8 times the risk of chronic lower back pain compared to the general public.
- Muscle Tension – Stress triggers muscle tightness and spasms concentrated around the spine. Over time, these tensions strain the lumbar region’s vulnerable tissues.
- Inflammation – Stress hormones like cortisol activate inflammatory cascades that can irritate nerves and compress vertebrae.
- Pain Sensitivity – Studies show stress alters pain signaling pathways in the nervous system, amplifying discomfort.
- Prevalence – Statistics reveal up to 2.8 times higher rates of chronic lower back pain in people with severe psychological stress compared to the general public.
Can Stress Cause Upper Back Pain?
Yes, stress can manifest as upper back pain due to associated muscle tension, poor posture, and sleep disruption. Statistics show that close to 30% cite stress as the #1 cause of their neck and upper back pain. Stress strongly predicts upper back pain versus lower.
- Poor Posture– Anxiety encourages poor posture like hunching shoulders and poking the head forward, which strains the thoracic spine.
- Sleep Disturbances – Stress harms sleep quality, depriving the upper back muscles of needed recovery time and tissue repair.
- Prevalence – Surveys reveal up to 29% of adults cite stress as the number one cause of their neck and upper back pain, especially related to work strain.
- Location – Studies demonstrate stress strongly predicts pain in the upper back/neck region compared to the lower back.
- Relief – Releasing specific stressors instantly reduces upper back and neck pain, confirming the mind-body link.
How Does Stress Cause Middle Back Pain?
Stress can cause middle back pain through muscle tension, poor posture like slouching that strains the thoracic spine, altered breathing patterns, inflammation, and increased sensitivity to pain signals due to changes in the nervous system.
According to our clinical observations at Kaly, stress can manifest as middle or thoracic back pain in several vital ways:
Muscle Tension Strains the Thoracic Spine
- When feeling anxious or overwhelmed, people tend to tense up muscles between the shoulder blades and along the thoracic spine. This chronic tightness puts excessive strain on delicate tissues.
- Muscles spasm painfully as a protective response, trying to guard vulnerable areas. Knots and trigger points develop.
Postural Changes Compress the Middle Back
- Stress encourages poor posture habits like slouching, rounding the shoulders, and poking the neck forward.
- These misalignments cause extra compression along the front of the thoracic spine, straining connective tissues.
- Forward head position is especially risky, as the heavy head leverages excess force onto mid-back vertebrae.
Stress Impacts Mid-Back Nerves
- Shallow “upper chest” breathing reduces oxygen flow to mid-back muscles, causing them to cramp and spasm.
- The stress hormone cortisol sparks inflammatory cascades that irritate and swell nerves running through the thoracic spine.
- Stress lowers the threshold for existing strains to feel painfully amplified due to changes in the nervous system’s pain-signaling pathways.
Is Back Pain a Common Symptom of Anxiety Disorders?
Back pain is indeed a very common symptom accompanying diagnosed anxiety disorders according to our clinical experience. The mind-body connection is powerful when it comes to these conditions.
High Rates of Co-Occurrence
- Based on studies, up to 70% of people with chronic back pain also exhibit symptoms of clinical anxiety or depression that amplify their disability and pain levels. The conditions clearly overlap.
- Multiple studies consistently find around 20-30% of chronic low back pain patients score abnormally on clinical anxiety rating scales, even across different countries.
- Around 30% of American adults with chronic spinal pain also have a diagnosed comorbid anxiety disorder or other mental health conditions like depression.
How Long Does Back Pain Caused by Anxiety Typically Last?
The duration of anxiety-related back pain varies based on anxiety severity, other contributing factors, avoidance behaviors, pain sensitization, and treatment approach. Early multidisciplinary treatment of both anxiety and back pain provides the best outlook for a shorter duration.
Severity of Anxiety Matters
Mild or transient anxiety may cause short-lived back pain that resolves in days or weeks when the anxiety is addressed.
However, severe chronic anxiety more often underlies years of unresolved back pain. The longer the anxiety persists, the longer the pain tends to last.
Other Contributing Factors
If structural problems, injuries, or degenerative issues also contribute to the pain, it will likely persist longer regardless of anxiety treatment alone. A holistic approach is best.
Avoidance behaviors encouraged by anxiety, like limiting activity, allow back muscles to weaken and pain sensitization to develop. This extends duration.
Hypersensitivity Sustains Pain Signaling
With chronic anxiety, central sensitization often develops in the nervous system, sustaining pain signaling even after tissues heal.
Does Anxiety Cause Back Pain Even at Rest?
Yes, anxiety can cause back pain at rest through increased muscle tension, poor posture, inflammation, pain sensitivity changes, activity avoidance, and a self-perpetuating cycle between anxiety and back pain. Integrative treatments are required for relief.
Muscle Tension Can Still Trigger Pain Without Activity
Anxiety activates the sympathetic nervous system, triggering muscle tightness and spasms concentrated in the back and neck areas. This chronic tension strains delicate tissues and directly causes pain signals, even without injury or movement.
When anxious, people also tend to slouch, hunch over, or hike their shoulders up. These postural habits put extra strain on back muscles and spinal ligaments based on our findings on Kaly.
Furthermore, anxiety encourages limiting activity which allows back muscles to weaken and pain sensitization to develop. Back pain triggers fearful thoughts about re-injury which then worsens the pain, and so forth in a self-perpetuating loop.
Breaking this cycle requires treatments that address both the physical and psychological components. Misalignments like forward head position leverage more force onto the spine, especially when sitting or lying still.
Can I Get Back Pain from Stress Even if I Exercise Regularly?
Yes, it is still possible to develop back pain related to high stress even with regular exercise. Here’s why:
Exercise Has Limitations
Exercise helps strengthen muscles and improve flexibility, but does not directly address the neurological and inflammatory components of stress-induced back pain.
Even conditioned muscles tend to tense and spasm when severely stressed, straining the spine. Stress hormones still increase inflammation.
Other Factors Matter Too
Exercise alone cannot fully address anxiety, overwhelm, poor posture, muscle imbalances, and sleep disruption that contribute to back pain.
Additional techniques like meditation, counseling, massage, and stress management are often needed alongside exercise.
Underlying Issues
If postural imbalances, spine conditions, or muscle asymmetries are present, exercise alone cannot always resolve stress-related pain without addressing those factors.
A Comprehensive Approach is Best
A multifaceted plan combining exercise, stress reduction, proper rest, and medical interventions as needed is most effective for preventing and managing back pain episodes.
Can Stress-Induced Back Pain Radiate to Other Parts of the Body?
Yes, stress-related back pain can often spread beyond the spine. Here’s why:
Nerve Pain Referrals
Back pain is frequently caused by inflammation or compression of spinal nerve roots. This nerve irritation can radiate pain into the distribution of that nerve, like sciatic pain radiating down the leg. Patients may feel burning, tingling, or sharp pains along the nerve’s pathway.
Muscle Tension Spreads
When the back muscles spasm and tightly contract during stress, this puts tension on surrounding soft tissues. Through fascial connections, this tension can transfer to muscles in the neck, shoulders, and hips over time.
Patients often describe feeling globally sore, achy, and stiff according to our specialists’ experience.
Postural Compensation Strains Other Joints
Due to back pain, people often unconsciously alter their standing, sitting, and movement mechanics. For example, a patient may excessively arch their lower back or avoid bending. These compensations shift stress to other joints like the knees, hips, and ankles.
This can worsen existing arthritic problems or create new ones.
Sensitization of Nervous System
In some cases, ongoing stress essentially amplifies neurological pain signaling from the back so that non-painful stimuli feel magnified. Through central sensitization, the heightened signals can be misinterpreted as pain originating from multiple sites. P
Patients may report spreading soreness or burning that cannot be explained structurally.
Emotional Manifestations
Finally, in some patients, apprehension and somatic preoccupation from back pain anxiety manifests as tension, stiffness, and discomfort affecting the whole body. The nervous system is profoundly impacted by emotions and vice versa. Careful listening helps distinguish this.
How Can I Relieve Back Pain That’s Caused by Anxiety?
You can relieve back pain that’s caused by anxiety through gentle stretching, posture correction, heat/ice, massage, medication, stress management skills, physical therapy, chiropractic care, psychotherapy, and ongoing anxiety treatment through counseling, lifestyle changes, and medication can help relieve anxiety-related back pain through a holistic mind-body approach.
- Relax the Body
Gentle stretching and light activity like walking can help relax muscle tension and spasms contributing to pain. Avoid inactive rest.
Heat therapy and massage can loosen tight back muscles. Ice decreases inflammation. Alternate these for relief.
- Medications
Over-the-counter anti-inflammatories and muscle relaxers may provide modest short-term pain relief.
- Address the Mind-Body Link
Stress management techniques like deep breathing, meditation, yoga, and CBT help control the anxiety influencing pain.
Mindfulness of posture and relaxed movement is also key. Correct poor habits like slouching.
- Get Professional Care
Physical therapy, chiropractic adjustment, and psychotherapy help address the musculoskeletal and mental drivers of pain.
A coordinated, multidisciplinary approach is best for lasting relief.
- Prevent Future Flare-Ups
For long-term prevention, ongoing management of anxiety is essential, including counseling, lifestyle habits, medication, and stress resilience skills.
Ready to learn proven strategies to unwind anxiety and back pain? Search providers on Kaly.