You may already know that stress takes a toll on your mental well-being. When your body is under constant stress, your physical health feels the wrath as well. For instance, you may develop high blood pressure as a result of continual stress. Frequent stress can also contribute to pain.
Our chiropractor in Bessemer would like to take a moment to explain the relationship between stress and pain and inform you of steps you can take to reduce stress and decrease pain.
Pain and Stress
Firstly, pain can lead to stress. If you have chronic pain, you may not be able to do what you love. You might miss out on activities because you physically can’t handle them. In addition, your pain may limit your ability to exercise as you should. All of these factors can lead to you feeling stressed.
On the other hand, if you already have pain, stress can make your pain worse. Your muscles tend to tense up or spasm when you experience stress, which may worsen your pain.
Additionally, stress causes a change in your hormones, particularly cortisol — a steroid hormone that regulates functions, such as immune response and blood pressure regulation. When your body releases too much cortisol, especially over a long period, you’ll experience more inflammation and pain. Muscle weakness is a common occurrence when your body produces too much cortisol as well.
Keep in mind that a vicious cycle can occur — one consisting of chronic pain that causes stress, and then the stress will heighten the pain.
Reducing Stress While Decreasing Pain
Ideally, you should take steps to reduce your stress to lessen your pain.
Exercise
While your pain may limit what you can do physically in terms of exercise, you should try to exercise regularly. The Mayo Clinic recommends the average receive 30 minutes of moderate exercise each day.
You don’t have to run a mile or do 100 jumping jacks, either. Do what you physically are capable of, no more. It’s just important that you keep moving, not what you’re doing since physical activity releases endorphins — feel-good hormones that can combat stress.
Never perform exercises outside of your comfort level, or you could worsen your condition and experience more pain. And remember, you can break up your exercise time in small increments throughout the day to accommodate your schedule, pain level, and stamina.
Eat Healthily
A poor diet contributes to stress and pain in multiple ways. For one, if you’re overeating to manage your stress, you may increase your weight, which will, in return, place excess pressure on your joints, leading to more pain.
For two, if you’re not eating healthy foods, you may not get enough nutrients. Certain nutritional deficits can lead to stress.
Ideally, you should choose whole-grain foods, low-fat proteins, and fruits and vegetables. Restrict your sodium, fat, and refined sugar levels as much as possible.
Say No
You may bring a great deal of stress on yourself by overbooking and stretching yourself too thin. Muster up the courage to tell people “no” when you can’t take on any more tasks.
Take “Me” Time Each Day
Every day, you should take at least 15 minutes to yourself. Choose to read, sit in silence, take a bath, meditate, do yoga, or whatever it is that helps you to regroup and refocus.
Get Enough Sleep
Get at least seven hours of sleep each night. If you’re not sleeping enough, you’ll experience an increase in inflammation, which will heighten your pain. You may develop muscle aches and pain. Excessive inflammation may also intensify inflammatory conditions like arthritis.
When you don’t get enough sleep, you could become more stressed than normal. Ultimately, this will increase your pain.
Our chiropractor at Premier Chiropractic Center, serving Bessemer, AL, and the nearby region, can help you lessen your pain. We offer natural remedies that can work with your stress reduction plan to have you feeling your best.
Book an appointment with our chiropractor in Bessemer by calling 205-519-4024 today! You may also use our online appointment booking tool.
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