Stress hormones cause the muscles to harden. Painful spasms occur in the stiff muscles. Waist, back and neck muscles are highly sensitive to stress.
Tension and stiffness in the muscles reduce blood flow to the tissues. Decreased blood flow delays healing. If there is not enough circulation, the acidic environment that needs to be removed from the tissues cannot be removed sufficiently. Acid products that accumulate in tissues as a result of metabolism and cannot be removed sufficiently cause pain and fatigue in the tissues.
Stress itself can cause back pain. Aging, previous hernia, occupational difficulties, calcification and back problems due to previous surgeries make the stress situation even more negative. Even a slight muscle tension causes serious spine (waist-neck-back) pain in those who have a previous predisposition. Muscle strains compress the nerves and exacerbate symptoms such as sciatica (leg pain), brachialgia (shoulder and arm pain) in those with calcification or limitation of movement in the spine due to previous reasons. Tense back muscles increase back pain. And the pain increases the tension in the muscles. In every way, a vicious cycle occurs between pain-back pain-pain.
If there is stress: The spine cannot tolerate the smallest strains (weight lifting, posture disorders, sudden twists, prolonged sitting, fatigue, insomnia). Stress makes the muscles stiff and prone to injury.
To reduce stress; Relieving stress can relieve pain caused or increased by tense muscles. The treatment and management of stress can reduce the recurrence of low back pain and other spine pain.
Exercise: stress can be reduced through exercise. Aerobic exercises are an effective exercise method, especially in reducing stress. Exercise reduces the levels of hormones that cause stress and provides the body’s natural secretion of pain. Stretching exercises reduce stress and tension by stretching stiff muscles. Exercises such as yoga and pilates are effective in reducing muscle tension.
Relaxation techniques; relaxation techniques are used to provide general body comfort. Muscles relax, blood pressure, heart rate and respiratory rate decrease. This picture is the opposite of body changes caused by stress hormones.
There are many relaxation techniques, stress breathing, warm neck, massage, resting in a calm and peaceful environment, praying can provide a general relaxation of the body.
Many relaxation techniques are extremely simple, some may require help from a trainer.
Biofeedback: This technique is based on measuring the relaxation in the muscles with the help of a device and training it to be seen by the patient and then changing these measurements. In this way, the number of heartbeats, respiratory rates, skin temperature, and muscle tension can be changed.
Massage is a very effective method to relax the muscles, it both reduces the tension in the muscles and increases the circulation. Regular massage should be considered in the treatment of all painful problems of the spine.
Regular physical exercise is essential for musculoskeletal health and reduces stress levels. It also increases cardiovascular compliance.