Stress-related back pain: when the lower back suffers

We are well aware of the effects of stress on mental health, as well as cardiovascular health. But the impact on the back may seem less obvious. And yet, stress and back pain are closely linked, so much so that stress is recognized as one of the major causes of back pain.

Numerous studies have investigated this frequent relationship, particularly in the workplace. Recently, researchers have shown that people employed in a stressful task, subject to anxiety-provoking constraints, are more likely to develop low back pain ⁽¹⁾ than others, regardless of the physical difficulty of this task.

Stress hormones and back pain

But how can stress invite itself into our lower back? There are several explanations for this. The first are direct, physiological. When faced with a stressful situation, the body releases catecholamines (hormones, including adrenaline, which increase heart rate, blood pressure, body temperature, etc.) as well as glucocorticoids (hormones that increase the amount of sugar in the blood).

These hormones are released to prepare the body to act in the face of stress. But they also promote muscle tension and inflammatory states. However, when the stressful situation continues, the body becomes saturated with these hormones and is no longer able to regulate itself ⁽²⁾.

Indirect factors

The other explanations are indirect but equally important. Stress is the cause of other disorders that can affect the back: sleep disorders, fatigue, depressive disorders, etc. All these conditions "are likely to increase muscle tension or intervene in the causal chain between the mechanical stresses of work and spinal pain," write the researchers of an Inserm ⁽³⁾ expert report devoted to the issue.

Back pain can therefore be an indirect symptom of a general state of stress. But we can look at the problem the other way around: stress is not only a cause, it is also a consequence of back pain. In fact, people with low back pain, especially chronic low back pain, often report an overall deterioration in the quality of their life ⁽⁴⁾. Pain, but also having to take time off work, having difficulty carrying out daily activities, can be significant sources of stress and anxiety. Which, in turn, will increase the pain...

Break the vicious circle and relieve your back pain

The solution? Don't stress anymore... But this is obviously easier said than done! However, it is important to question the sources of stress in order to try to eliminate it. If it comes from a professional situation, it may be interesting to open up to your employers. More and more companies are taking the problem of back pain very seriously - low back pain is responsible for one in five work stoppages ⁽⁵⁾. Thinking about the ergonomic or psychosocial conditions of the work environment can be a way to act on them.

In all circumstances, whether the stress is of personal or professional origin, therapeutic work can be beneficial: psychotherapy, mindfulness meditation, acupuncture, etc. Similarly, physical activities have been shown to have virtues for mental well-being ⁽⁶⁾. From hiking to yoga, the most important thing is to move! At work, taking regular breaks to walk and "unplug" allows you to take a few minutes out of the ambient stress. Also think about breathing exercises to learn how to manage stress.

For more information, consult your doctor.