Stress: Physical Symptoms and Solutions

Stress. 

Five little letters is all it takes to make a word so full of meaning that few of us really know how to get to the bottom of it. Stress: is it that feeling you get when a deadline is looming, or is it what we feel when the chicken roast burns, the movie didn’t record, or we forgot to pick our mother-in-law up from the airport? Possibly, but could it be that it’s more than that? What if you haven’t been able to pay your mortgage for a few months, if a family member has been diagnosed with an illness, or if you simply can’t keep up with the pace at work? What if you don’t know how to cope anymore? Stress is all this and, perhaps, a whole lot more. In this blog, we’re talking about all things stress-related: what it is, what it can be, how it ultimately affects not only your mental health, but your physical health as well, and, finally, what you can do about it. Keep reading, because even if you think you don’t have stress, that ache in your lower back might very well be saying something completely different.

Stress takes a toll on us emotionally; it can lead to depression, anxiety disorders, mood-swings, and various other psychological troubles if left untreated. In fact, the emotional effects of stress are so vast that they need an entire blog post of their own. For that reason, this month’s post will focus on the physical effects of stress rather than its mental counterpart.

For the most part, people assume that stress is relegated to the mind: a large amount of stress results in mental strain. Of course, this is true. But the effects of stress are even further reaching than that. Demanding, prolonged, adverse situations cause individuals to experience stress, that is, strain placed on the mind, heart, and body. As the mind becomes increasingly agitated and anxious, the body responds in like. Muscles begin to tense up, posture suffers, sleep is hard to come by, and the overall function of the body declines.

It’s important to note that a knee-injury, for example, doesn’t mean you’re necessarily stressed.

Nor does backache or headaches. In fact, stress is notorious for affecting a vast majority of areas around your body, rather than one single one. In other words, stress causes a cumulative worsening of symptoms throughout the entire body. Suffering from stress may cause a few, or all, of the following:

Back tension.

Headaches/Neck pain.

Jaw pain.

Insomnia.

Back pain from tossing/turning.

Slouching from fatigue.

Of course, as one experiences fatigue, so too the stress mounts, thereby worsening the intensity of an already vicious circle. It is not an understatement to say that “stress kills”, as a prolonged period of stress can lead not only to a mental breakdown, but to the deterioration of one’s physical body, so much so that mobility and comfort may be lost. Once again, this will further increase stress.

It’s obvious, then, that recognizing the ways in which stress is entering your life and manifesting in your body is absolutely imperative. If stressed is picked-up on early, then the effects can be safely and permanently mitigated: this will ensure that you remain mobile, pain-free, and a lot happier than if you were living with that stress on a daily basis. A stress-free life is interconnected with health, mental peace, and a pain-free life. De-stressing is perhaps the most important thing you can do, right now.

So, stress is dangerous, yes, but it is possible to cope with it in healthy, sustainable ways. It’s not only possible, though, it’s an absolute necessity. Allowing stress to build is perhaps one of the leading causes of serious injury, both mentally and physically. We really don’t want you to get to that point. So, why not try the following activities in order to cope with any possible stress you’re under:

Breathing Techniques

Readjusting your breathing in order to allow more oxygen to enter your bloodstream is vital in balancing out the stress in your life. By practicing tried-and-tested breathing techniques, stress will not be given the opportunity to wreak havoc on either your physical or mental self.

Essential Oils

There’s one very good reason essential oils have been around for thousands of years… they work! Some essential oils are able to induce relaxation, and thus using them in your bath, in lotions, in diffusers, or even just as something to sniff on occasion, is a really useful way of inviting a sense of calm into your life. Remember, as the mind unwinds, so too your body will be open to healing.

Heat/Ice

The physical effects of stress need to be tackled, too. As stress builds, so too the body may shut down. Remember, therefore, to pay attention to areas of the body that feel less mobile or painful than before. Apply heat or ice to these areas in order to alleviate the discomfort.

Thereafter, seek proper treatment from a physical therapist.

Physical Therapy

Prolonged periods of stress can oftentimes cause physical pain. Backache, headaches, and neck pain should never be ignored: visit a hands-on physical therapist for the best, safest, most effective way of both treating the physical pain and for tips on how to prevent its resurgence. A physical therapist will not only diagnose the root-cause of the problem and eradicate the pain, but will give you tailor-made exercises so that you can continue your pain-free life outside of the clinic. Once you treat the pain, the mental healing can begin.

At the end of the day, stress is truly detrimental to one’s heath, physical well-being, and state of mind. It can rob us of our joy, hobbies, family-time, and active lifestyles. Listen to your body and make time to de-stress. Knowing if you’re stressed it absolutely essential in staving off physical pain and mental anguish. If you’re unsure why you’re in pain, you’re worried about your physical health, or you just need some advice about stress-related injuries, then we invite you to contact us, today. No one should live with stress or stress-related pain: let us help you, right now.

Tips For Avoiding Back Pain While Driving This Season

There’s something about driving, isn’t there? The long roads, the beautiful landscapes, great music on the stereo, and back pain. Wait, what? Back pain? Yes, that’s right. While we all love taking long road trips with loved ones, or indulging in the much-needed down-time on our drive to the take out, driving can take an unanticipated physical toll. On that note, the festive season is upon us and it’s my guess that the gas tank is full and you’ve already packed your elf costume for a visit to grandma’s, right? Well, in that case, you best keep reading. I’m here to tell you all about why you get back pain when driving and what you can do to avoid it.
Let’s jump straight in!

Maybe you’re wondering why you never really thought about driving as back pain being related. And that’s ok! It may not seem immediately obvious – in fact, it’s often the last place people think to look. Ironically, though, it’s probably the first culprit to turn to. Here’s why:

Poor Posture

Sitting in a car seat can be tough on your back at the best of times, but being stuck in that position for long durations of time, or for many days consecutively, can wreak absolute havoc on your back muscles and spine. Not only is your mobility and general movement restricted, but your neck, shoulders, back, and hips, are forced into a largely unnatural position. The result? Pain… and at times, a lot of it.

Lack of Movement

As mentioned above, car rides restrict movement. I’m sure you’ve experienced the frustration of not being able to stretch your legs or arms as you’d like to, right? Well, it goes even deeper than that. Your muscles stay unnaturally still during long journeys, thereby causing them to spasm or, over long periods of time, become very inflexible. All of this can result in back pain, more spasms, and ultimately, a vicious cycle.

Not Stretching Ahead of the Drive

I don’t think you realized how important this is, did you? If you don’t stretch your muscles before you drive, the consequences can be far reaching: stiffness and pain at the end of the road, but looking further ahead, prolonged back issues if you’re not careful. Many, many people could avoid back pain if they just stretched prior to driving.

To be honest, the list can be exhaustive when it comes to back pain and driving, and really, the key to avoiding injury and discomfort is to prepare ahead of time. Nope, I don’t mean grabbing a Starbucks before hitting the highway, though that would be nice. I’m talking about making sure that the environment and your body are both ready for the journey ahead.

Let’s see how you can do that…

Stretching Ahead of Time

You knew I was going to say this, didn’t you? Stretching ahead of your journey remains the single most important thing you can do to stave of back pain during and after your drive. 

Make sure you run through all the major muscles in your back, legs, shoulders, and neck – don’t skip through the stretches to avoid traffic! Give yourself enough time to really ease into the stretches – lengthen your muscles and prepare yourself for the relatively cramped car seat.

Take the Time to Adjust Your Seat… Even If You’re Switching Drivers Along the Way

Do you remember your driving test? Remember how meticulously you checked your mirrors, your seat, your seatbelt, and your neck rest? Well, why do anything differently when it comes to back pain? You have to make sure that your seat is adjusted properly: don’t lean too far forward or back, and make sure your feet are able to reach the pedals comfortably. If you drive an automatic vehicle, ensure that you aren’t crammed up against the dashboard, but are well within reach of the break. Make sure you are able to stretch your arms out ahead of you without straining, and give yourself enough lee-way to stretch your neck: check all mirrors
accordingly. There is nothing more uncomfortable than having to drive scrunched up and being restricted. 

And What About the Steering Wheel?

You didn’t think I would forget about the most important part of your posture-alignment did you? The steering wheel takes first prize when it comes to reducing back pain! Always take the time to adjust it in such a way that your back remains supported and you do not strain forward. Some cars may do this automatically, but if not, make sure you understand how to adjust the height and length of the steering wheel.

Work on Your Posture

It’s very easy to slip into a ‘sofa’ pose as your cruise down the road listening to the Beatles, but it is incredibly important to remain aware of your posture at all times. If you feel yourself slumping or leaning too far back into the seat, take a minute to re-adjust your posture. Your back will certainly thank you for it when you reach your destination!

Take Regular Breaks

If you needed an excuse to stop over for a coffee and a snack, then I’m happy to give you one. Taking regular breaks during longer journeys is essential when it comes to avoiding back pain. Once you park, make sure to get out of the car, stretch, rehydrate, and re-center your focus. Ensure that you’re aware of your posture and, if you’re in pain, make the necessary adjustments to your seat and mirrors.

Cruise Control

If your car is equipped with cruise control, then you’re quite lucky! Cruise control enables you to take a break from one single seating position in order to shift into another. Be sure, though, that whichever position you choose is supportive of your back and ensures that your posture remains correct.

Here’s the thing… as much as we crave grandma’s homemade apple pies, long distance or continual driving can end our festive season before it even starts. Back pain related to driving is very much a present you don’t want to open. So, why not contact a professional, hands-on physical therapist to help you prevent it? Yes, that’s right, physical therapists can help you avoid back pain by showing you how to correct your posture, adjust your seats, and stretch properly. And not only that, physical therapy will help you eradicate back pain if you’re already suffering from it! By treating the root cause of the problem, physical therapy will help you maintain a pain free life while simultaneously equipping you with the tools to carry on
your healthy journey at home!

So, really, the road to a pain free back is much shorter than you think. Don’t let long distance driving put a damper on your festive season – give us a call to find out we can get you back on the road safely and securely. Happy Holidays!