Stress Effect: Sit up straight, pull your shoulders back, take a deep breath in, and then exhale in a “whooo” shape. Don’t you feel better?
Maybe now that you are reading this text, you are unwittingly pressing your jaw or tensing your shoulders. Sitting in front of a computer or mobile phone creates this situation. We know that stress has a negative effect on health and affects the release of cortisol hormone, depression, obesity, and sleep, and one of its proven effects is back pain.
Stress Effect, Back pain is one of the leading causes of disability worldwide. Almost one million people in the UK are unable to work due to neck or back conditions. As it turns out, we are in a back pain crisis without moving heavy boxes.
Stress Effect
How Does Stress Cause Back Pain?
Stress Effect, Stress stimulates and reinforces pain. During the body’s response to stress, hormones and neurotransmitters are released and appear in the so-called stress triangle, i.e. head, neck and shoulder areas.
Anji Gopal, a bone disease specialist and yoga instructor who also works at the UK’s National Institute of Health, works with a variety of clients to explore the issue of stress as a cause of back pain. “Stress from work, housework, or anywhere else increases inflammation in the body,” she says. “When stress occurs, the tissues will not stay as healthy as they would normally be and may feel fatigued, sore or injured.”
Stress Effect, Gopal says that these days, compared to previous years, I see more people under the age of 40 who have back pain and come to medicine and doctors to treat it. She recommends strengthening your body and focusing on prevention before treatment and medication.
1. Soft Spine
Stress Effect, When stress comes and muscles contract, most of the time these are trapezius muscles that fail over time. The trapezius muscle is a flat muscle that is located in the upper back and is easily palpable between the scapula and the spine. Gopal says to think of the spine as a single, moving organ and realize that discomfort and contraction of the upper back affects other parts of the spine. If one part of it contracts, the other parts must move to compensate for this contraction and pressure.
2. A Simple Prescription
Stress Effect, Gopal advises her clients to focus on simple movements that feel good and do them daily. We’ve been conditioned to go to the gym every day and anything other than going to the gym doesn’t count as exercise, but getting up from your desk for five minutes will keep you from having back pain at the end of the day.
She said 20 minutes of gentle physical exercise throughout the day improves health. She has an online class twice a week in the morning and most of the exercises she gives are based on yoga movements. She recommends even walking into the bathroom or empty meeting rooms at your workplace and doing some simple stretches.
Stress Effect, When you feel your back muscles tighten, do some archery-like movements, she says. First, open the shoulders and stretch. Extend both arms in front of you to shoulder height, palms facing each other and thumbs up. Slowly pull one elbow back and hug the sides of your ribs with the other hand, as if you were drawing a bow. Then pull that hand forward and move the other elbow back.
4. Don’t Forget The Eyes
Eye health is very important. Their movement is muscle-driven and screen time can limit their movement. So it’s important to move your eyes from side to side, clockwise and counterclockwise. If you feel stressed, rub your hands vigorously for a few seconds to create heat, then place your palms over your eyes.
5. Massage Your Head
Thinking can be stressful on the scalp, especially when you’re staring at a screen for long hours. Head massage helps to release fascia of the head and neck. Fascia is a curtain-like layer of connective tissue that separates muscles or holds groups of muscles in place. Massaging the head with your fingers releases the fascia, which is attached to the muscles of the forehead and neck. Therefore, by doing this simple and free exercise, you can get peace.
6. Downward Dog Yoga Movement Without Your Head Down
Gopal says you don’t need the floor to do downward dog and back extension. Get up from the chair and put your hand on the back, then bend your knees and stretch your back and back.
7. Gentle Swinging Of The Arms
Quickly swinging one arm back and forth, whether sitting or standing, helps increase blood flow, improves lung movement, and rotates the thoracic spine and mid-back, which relieves neck and back pain. You can start these movements slowly and then speed it up.
8. Squatting Or Elevating The Legs To Increase Blood Flow
Opal emphasizes aggressive relaxation to reduce stress and anxiety. By raising the legs and standing upright, blood supply to the brain can be accelerated. You are not going to stand on your head like professional yogis, just lie on your back and put your feet above the floor on the couch or stick to the wall, this is very useful for reducing tension and stress.
Also Read:
Home Exercises: The 14 Kind Of Exercises That You Can Do Very Easily At Home
The 5 Harmful Effects Of Stress On Mind And Body
Anxiety And Stress Remedies: The 8 Best Natural Remedies For Anxiety And Stress
