According to Dr. Dheeraj Batheja, orthopedic specialist, Artemis Hospital, Gurgaon (India), stress is a common factor causing many health problems, especially neck and upper back pain. This is often the case and affects the quality of life.
Causes of neck and upper back pain
Muscle tension in response to stress
When you are stressed, your body produces hormones like cortisol and adrenaline to help you deal with danger. However, if stress persists, it can cause your muscles, especially in your neck, upper back, and shoulders, to tense up. This causes pain, fatigue, and can lead to cramps.
Bad posture due to stress
Stress affects not only your muscles but also your lifestyle habits. When you feel stressed, you may not pay attention to your body posture, such as sitting with your back bent or straining your neck from working on a computer or phone for long periods of time. Prolonged poor posture puts pressure on the joints and muscles around your neck and back, increasing the likelihood of pain and discomfort.
Shallow breathing and lack of oxygen
One of the body's natural responses to stress is shallow breathing, as we often do not pay attention to our breathing during times of stress. Shallow breathing reduces the amount of oxygen delivered to the body and muscles, causing fatigue and increasing the feeling of muscle tension. When there is a lack of oxygen, muscles can feel tired, tense and painful, especially in the neck and upper back.
Increased pressure on weak points in the body
If you already have musculoskeletal problems in your neck or back (such as cervical spondylosis, herniated discs, etc.), stress can make these conditions worse. When the body is stressed, its ability to repair and maintain balance is reduced, making existing problems worse and more likely to cause long-term pain.
How to relieve neck and upper back pain caused by stress?
To alleviate these pains, Dr. Dheeraj Batheja has suggested some relaxation techniques such as:
Muscle relaxation: Do gentle stretching exercises, massage or take a warm bath to help relax muscles and reduce tension.
Adjust your posture: Try to maintain proper sitting and standing posture, especially when working long hours at the computer. You should get up and move around regularly and avoid sitting in one place for too long.
Deep breathing: Practice deep breathing exercises or yoga to help relax your body and improve blood circulation.
Take care of your mental health: Practice stress-reduction techniques like meditation, listening to relaxing music, or engaging in recreational activities that help you feel more relaxed.
However, Dr. Dheeraj Batheja also emphasized that if you experience persistent neck and upper back pain or the condition becomes more severe, you should consult your doctor for appropriate treatment.
