Back Ache From Stress: The nervous system link no one talks about
Back pain is not always a structural problem. Chronic stress can dysregulate the nervous system, keeping muscles in a constant state of tension and leading to recurring back ache that feels unpredictable and frustrating.
High achievers often normalize living in a stress response, which can cause pain to flare during busy seasons and ease during rest. When the nervous system feels unsafe, the body tightens and protective patterns develop over time.
Addressing nervous system regulation alongside physical therapy creates a more complete path to healing, allowing both the body and mind to settle so pain is no longer the norm.
You’re doing all the things and *trying to* hold it all together…keeping your home running, picking up slack at work, getting the kids where they need to go, and squeezing in date nights, all while trying to eat enough protein, spend time in the sunlight, get your steps in, exercise…
But then it all falls apart.
You wake up one morning and when you try to put on your pants BAM. You feel a shot of pain through your back that brings you to your knees.
Not that there’s ever a convenient time to feel incapacitated like this, but you have some really important $hit to do this week.
You heat and stretch, but only get temporary relief.
You somehow make it through the week, but this roller coaster of pain continues.
Stretching helps temporarily. Massages feel good for a day or two.
But the back ache always comes back, sometimes worse than others.
You wonder what the heck is going on. Could this ever get better? Is this your new normal? Your mind takes you to some dark places.
But…
What if this isn’t a back problem?
What if this is actually a stress and nervous system problem?
I’m here to tell you that NO- this is not your new normal and YES- this can absolutely get better.
You just need the right strategy. And that is the gold that I’m going to share with you today.
Here’s what we are going to talk about in this blog post:
Back ache from stress- is this really a thing?
Why high achievers are especially prone to back ache from stress
Signs your back pain may be driven from stress
Why stretching and massage don’t fix the problem
How to support your nervous system (and your back)
How physical therapy can help a back ache from stress
Back ache from stress- is this really a thing?
Yes, stress can really cause back pain. And here’s how it happens.
Stress activates your sympathetic nervous system, which is your fight, flight, or freeze response. The thing is, your nervous system hasn’t caught up with modern-day life.
Your nervous system thinks that any stressor means you’re in immediate danger…the bear is coming to attack you.
However, our modern day “bears” include things like:
Interacting with people you don’t like
Dealing with toxic people at work
Your kid throwing a tantrum right before you need to leave the house…oh and you’re already running late
Operating on tight and full schedules
Over-training with exercise
Not eating enough food
Eating crappy, inflammatory food
“Thought tornadoes” of all the things you need to do or all the ways something could go wrong
Managing. All. The. Things.
And more…
When you are faced with a modern day bear, your nervous system responds by activating your body to respond as if an actual bear was chasing you.
Your heart beats faster, cortisol increases, glucose is released into the blood stream, your breathing gets rapid and shallow, your muscles get ready to work…
…but then you sit. You don’t run for your life like your nervous system thinks you need to do.
Over time effects of this compound.
You hold muscle tension all the time. Your body is always on guard. You just can’t relax. You feel physical pain.
That’s how a back ache from stress happens and builds over time.
But your back isn’t necessarily the problem. The problem is a dysregulated nervous system. It is trying so hard to protect you.
Why high achievers are especially prone to back ache from stress
High achievers are especially prone to back ache from stress because your nervous system is holding and processing a lot of things on a regular basis.
Here’s the sneaky part.
If you’re a high achiever, you’ve gotten to this point in your life because you’ve learned to carry a lot. You’ve learned to manage all the things and success has followed.
So not only has your nervous system been rewarded for managing all the things, but this now feels normal.
So when someone asks if you’re stressed, you say “no.” Because it feels normal to you.
I once went through a very intense, challenging season. In hindsight I was incredibly stressed, but in the moment I resonated with the word “overstimulated.”
But your nervous system doesn’t know semantics. Overwhelmed, overstimulated, stretched-thin, drowning…it all is processed physiologically as stress.
The first step is to recognize that you are indeed operating in a stress response, and probably have lived in chronic stress for years without realizing it.
Over time, muscles hold this stress and tension. The neck and back are very emotional areas of the body, so neck and back muscles become holding zones for tension.
This ends up manifesting as physical pain.
For high-achievers, this can perpetuate another dysfunctional cycle of “normal.” You think, “My back always aches, it’s normal.”
Let me tell you- This is NOT normal and you don’t have to live like this. This is fixable.
Recognize that the pattern of “doing it all” may have been successful in getting you to where you are today, however it will no longer serve you moving forward.
Signs your back pain may be driven from stress
These are common signs of a back ache from stress:
Pain increases during busy seasons or when deadlines approach
Pain improves on vacation
Pain shifts from side to side or moves around
Pain is better in the morning and gets worse throughout the day
You’ve had x-rays or MRIs that come back “normal”
You clench your jaw, shoulders, or glutes
You feel “wired but tired”
You get temporary relief from yoga, stretching, or massage
You wish someone could rub your back all day
Why stretching and massage don’t fix the problem
Stretching and massage are short term ways to address muscle tension, however the problem isn’t the muscle tension alone.
The problem is a dysregulated nervous system.
This means that any treatment to only the back will be temporary. You may get relief for hours, days, weeks, or months, but the back pain returns.
If the nervous system still feels unsafe and perceives threats (aka the modern-day “bears”), muscles re-tighten and the cycle continues. You can’t stretch away a stress response.
You need to address the root of the problem and give your nervous system the support it is craving.
How to support your nervous system (and your back)
Here are the strategies we teach our clients experiencing back ache from stress:
Intentional breath work
We start with breath work because breathing is the quickest and easiest way to shift your nervous system into the parasympathetic state (aka rest and digest state).
If it seems too simple, that’s because it really is that simple.
Place a hand on your heart and breathe slowly and deeply into your heart. We love teaching our clients the Quick Coherence® Technique developed by the HeartMath Institute. This video will guide you step by step through the Quick Coherence® Technique.
Don’t underestimate the power this holds.
When I am working hands-on with people and guide them through breath work, I feel so much muscle relaxation happening…beyond what is just possible with my hands. The power of intentional breath work is profound!
Practice intentional breath work every morning and night, or as often as you need.
“I am safe” mantras
Once we go through intentional breath work, I have my clients repeat out loud, “I am safe.”
This is because the nervous system is perceiving a threat, or lack of safety.
The “I am safe” mantra gives the nervous system a permission slip to calm down.
This isn’t weird, woo-woo talking to yourself. This is intentionally supporting your nervous system and feeding it truth.
Think of it like a child running to her mom for a hug when she feels scared. That’s the same thing the “I am safe” mantra does for your nervous system.
Repeat this mantra three times out loud at least once a day or when you feel tightness or pain creeping up.
Nervous system snacks
We all know the concept of snacking on food throughout the day to keep your brain and body fueled.
We apply this same snack concept to the nervous system. Your nervous system needs moments of calm throughout the day to help it stay regulated.
This isn’t 30 minutes of singing kumbaya.
A nervous system snack is taking 30-60 seconds, several times a day, to practice intentional breathing and ground yourself. You can implement the Quick Coherence® Technique, or simply take a few deep breaths. You can even repeat the “I am safe” mantra.
When you get going throughout the day and never stop until you crash in bed, your nervous system burns out. Taking nervous system snacks is like a pause and reset so you can re-connect with your mind and body. It gives your nervous system support.
This is especially important during “push” seasons or times in life where there is a lot going on. That season doesn’t have to pass before you can support yourself regularly. Quite the opposite. You need this support even more during a “push” season.
Sleep quality
Restorative sleep is crucial for the body to repair itself and keep functioning. I will argue that sleep quality is more important than quantity (though both are necessary).
For high achievers, cortisol levels usually run pretty high. High cortisol levels make it hard to fall asleep and also can cause wake ups between 2-4 AM.
A way to combat this is to have a relaxing bedtime routine. Your nervous system needs to come down from the day and prepare for rest. By working right up to bedtime, responding to “last minute” emails, or watching the news late at night, you’re keeping your nervous system amped up.
Take 30 minutes before the lights go out for bed and do something relaxing. Here are some suggestions I often give my clients:
Read a light-hearted book
Talk with your spouse or partner
Listen to a meditation
Do a yin yoga video (here is one of my favorite 10-minute yin yoga videos by Travis Eliot)
Just breathe
I understand that implementing a new bedtime routine can feel like a lot of effort, but just get curious and experiment with it for a week. You may surprise yourself with how much better you feel.
Joy blocks
Joy blocks are something I’ve implemented with some of my high achieving clients whose identity is tied to productivity. For these people, holding time to relax is extremely challenging because of how they’ve been conditioned to feel valuable by the work they do or what they produce.
A joy block is a set amount of time where you are doing an activity simply because it brings you joy. This is a wonderful way to allow the nervous system to chill out.
Start with just 10-15 minutes, or whatever feels accessible to you. Do whatever you want in that time frame. Read, color, craft, sew, bake, make sourdough, sit on your patio, hike, call a friend, breathe, play a game with your kid. It doesn’t matter as long as you’re enjoying yourself.
Know that this may feel uncomfortable at first. For a nervous system that thrives on chaos, rest will feel threatening. Keep the “I am safe” mantra and just have fun!
How physical therapy can help a back ache from stress
Physical therapy is an amazing way to help your back feel better, even if the underlying cause is an overwhelmed nervous system.
It can be hard to see your own blind spots when trying to better regulate your nervous system. Having a trusted professional to guide you in this is so helpful.
At Empower Physio and Wellness, we see you as a whole person and take into account your environment, life roles, stressors, goals, etc. We support you in a customized plan to support not only your body, but your mind and spirit too.
There may also be things going on with the muscles, joints, strength, and mobility in the spine that are going on at the same time as a stress response. Physical therapists are experts in identifying these musculoskeletal problems so both the physical and mental/emotional aspects can be addressed simultaneously.
Remember, this problem is very fixable. It’s just a matter of having the right strategy and the right people to support you on the journey to feeling your best.
You don’t have to choose between being driven and being pain-free. When we address the nervous system, not just the muscles, the body softens in ways stretching alone never could.
Where to find physical therapy for back ache from stress
Have you tried these nervous system regulation techniques and want more individualized support?
If you are located in or near Westerville, Ohio we can help you with customized physical therapy to improve your back ache from stress!
You can get started right away by learning more about our physical therapy services or getting in contact with us.
If you have additional questions, we would love to talk with you, hear your story, answer all your questions, and see how we could help.
You can call or text us at (614) 423-9731 or schedule a free discovery call. You can also learn more about Empower Physio and Wellness + our team or check out other services we offer.