How stress makes pain worse and what to do about it
- Bankstown Physiotherapy
- 1 day ago
- 3 min read
Question we hear a lot: “Why does my back/neck/shoulder hurt more when I’m stressed?”
If you’ve ever noticed that your pain spikes during stressful weeks, you’re not imagining it. Stress doesn’t just affect your mind,it has a direct impact on how your body experiences pain. Understanding this connection can be the first step toward relief.
m
When you’re stressed, your body goes into “fight or flight” mode. This triggers a cascade of physiological changes:
Muscle tension: Stress hormones like cortisol and adrenaline cause muscles to contract, often in your neck, shoulders, and back. Constant tension can lead to stiffness and pain.
Inflammation: Chronic stress increases inflammatory chemicals in your body, which can worsen conditions like arthritis, tendonitis, or general joint pain.
Pain perception: Stress can make your brain more sensitive to pain signals, meaning even minor aches feel worse.
Sleep disruption: Stress often interferes with sleep, and poor sleep can amplify pain and slow recovery.
Essentially, stress doesn’t just make you feel tense—it literally amplifies pain signals in your body.
Why Physiotherapy Helps with Stress-Related Pain
Physiotherapy doesn’t just treat symptoms,it targets the root causes of pain that stress amplifies:
Manual therapy & massage: Helps release muscle tension and restore mobility in tight areas.
Targeted exercise programs: Strengthen key muscles to support posture, reduce strain, and prevent injury.
Posture correction: Ergonomic advice and retraining movement patterns to reduce pain triggers.
Education & self-management strategies: Teaching you how to move, stretch, and recover safely at home.
Breathing and relaxation techniques: Physiotherapists can guide exercises that calm the nervous system, reducing tension and pain flare-ups.
Heat therapy: Relaxes tight muscles, increases blood flow, and eases stiffness caused by stress.
Cold therapy: Reduces inflammation, swelling, and pain flare-ups from old injuries or stress tension.
EPAs (Electro Physical Agents): Therapies like TENS, ultrasound, or laser that use energy to reduce pain, inflammation, and aid healing.
Simple Physio-Approved Strategies to Reduce Stress and Pain
Daily Movement: Gentle stretches, mobility drills, and light strength work can release tension.
Posture Checks: Be mindful of how you sit, stand, and lift, we can give tailored corrections.
Targeted Strengthening: Weak postural muscles often worsen pain when stressed. Exercises prescribed by a physio can prevent flare-ups.
Relaxation & Breathing Exercises: Techniques like diaphragmatic breathing can reduce muscle tension and calm the nervous system.
Consistent Recovery: Physiotherapists can recommend effective ice, heat, or soft tissue treatments to manage flare-ups.
When to See a Physiotherapist
If stress seems to be making your pain worse, persistent, or affecting daily life, it’s time to get professional help. Early physiotherapy intervention can:
Reduce pain faster
Prevent chronic problems
Improve posture, mobility, and strength
Equip you with tools to manage pain during stressful periods
Bottom Line
Stress doesn’t just affect your mind it physically changes the way your body feels pain. Physiotherapy can help you manage these effects, reduce flare-ups, and restore function.
If stress is making your back, neck, or shoulder pain worse, booking a physio assessment is a smart first step. Together, we can create a plan that addresses both the stress and the physical pain it causes.
Comments