How To Deal with Stress Related Pains

Stress Explained

When we are stressed, our body produces hormones so we can react quickly to protect ourselves from danger or threat. In fact, stress is a natural reaction to mental or emotional pressures. Not all stress is negative. Stress can motivate us to get things done.

There are different stages to how we react to these pressures. The first is the “alarm” stage where our body’s defences are actioned, which is called “fight or flight”. Hormones are released, our heart rate, blood pressure and breathing increases and we may begin to sweat. Then in the second stage, our body begins to resist the challenge or pressure and adapts to the stress. But constant stress can wear our body down. Long-term stress can lower our body’s defences and affect our health.

Causes of Stress

It can sometimes be difficult to recognise the causes of stress. You might feel stressed if the demands of life seem overwhelming. We all handle stress differently, depending on our personal circumstances or situations. There are many things, both positive and negative, that can lead to feeling stressed. Stress may be caused by things like:

• Work pressures or job loss
• Divorce or separation,
• Loss of a loved one,
• Money problems,
• Moving house,
• A job promotion,

Even positive life changes, such as moving to a bigger house, gaining a job promotion or going on holiday, can create stress.

Our Response to Stress

Generally, our reaction to stress can be grouped into 3 types of symptoms:

1. Mental symptoms which can include difficulty concentrating, or making decisions, feeling overwhelmed, constant worrying or being forgetful.
2. Changes in behaviour may happen, such as being irritable or snappy, sleeping or eating too much or too little, avoiding certain places or people, drinking or smoking more.
3. Physical symptoms may include stomach problems, chest pain or a faster heartbeat, sexual problems, headaches or dizziness, muscle tension or pain.

Here, we’ll explain some of the physical signs of stress, that may cause pain:

Physical signs of stress

When the body is stressed, muscles tense up as a way of guarding against possible injury. Constant stress can keep our muscles tense for a long time, which can lead to other problems, such as tension headaches, shoulder, neck or back pain.

Stress Related Neck & Shoulder Pain

Shoulder pain may happen alone but sometimes neck pain might occur at the same time. Shoulder and neck pain may be the result of muscle tension caused by stress.

Stress Related Back Pain

Whether you’re going through an emotional trauma or the stresses of everyday life, you may be unconsciously tensing the muscles in your back. If you’re not getting enough sleep because of stress, this may also make back pain feel worse. It may be difficult to know if your back pain is caused by stress or an injury, but if you’re unable to remember a specific injury, stress might be the reason for your back pain.

Tension Headaches

Most people get tension headaches and stress is one of the common causes. A tension headache might feel like something is pressing on your head or being tightened around it. You might have pain on both sides of your head, face or neck. Your head may feel tender and hurt more, when touched. Tension headaches can last from 30 minutes, up to a few days.

Ways to Help Relieve Stress and Related Pains

If you think that your pain is caused by muscle tension from stress, then it’s a good idea to try stress relieving strategies. There are also ways to relieve pain caused by tension headaches or muscle tension.

Stress relieving strategies

To reduce stress, here are some things you can try:

• Recognise the problem and know the causes

Try to be aware of the physical and emotional signs you may be experiencing because of stress. Think about the causes of your stress and try to plan ahead, for potentially stressful situations. Try to think of practical solutions and small steps or changes you can make, to simplify your life and reduce your stress.

• Talk about your feelings

If you’re feeling overwhelmed by stress, you could talk to a friend or family member. Don’t be afraid to seek professional help - speak to your GP who can refer you to a mental health professional for further help.

• Self-care

Make time for yourself, to relax and do positive things. Make sure you balance your responsibilities to others and your own needs or responsibilities.  Remember to look for positive things in your life and keep everything in perspective.  Get the right amount of sleep each night. Reduce the amount of caffeine your drink and avoid looking at screens before bed.

• Breathing exercises

Try some calming breathing techniques to help with stress, anxiety and panic.  They take just a few minutes and can be done anywhere.

• Peer support

Speak to a friend or family member who can offer advice or support you in managing your stress.  You may want to join a club or do a course to expand your social network. Volunteering activities can also positively change your perspective and your mood.

• Exercise

  Even a little bit of activity, like walking 20 minutes three times a week, can make a difference.

Stress related pain relief

Neck and Shoulder Pain

You can relieve shoulder and neck pain in some of the following ways:

• By relaxing and resting your shoulders
• Applying ice or heat packs to your neck and shoulders:
  • a pack of frozen peas wrapped in a tea towel from 5 to a maximum of 20 minutes, 3 times a day
  • a hot water bottle wrapped in a tea towel for 20 minutes, 2 to 3 times a day
• Massage or physiotherapy
• Try painkillers such as paracetamol or ibuprofen
• Sleeping with a low, firm pillow to support your neck
• Trying neck flexibility exercises.

Back Pain

Here are some things you can do to help relieve back pain:

• Alternating between heat and ice packs
• Stretching and exercising to ease pain
• Taking a painkiller with anti-inflammatory properties, such as ibuprofen.

Tension Headache

To ease a tension headache, you could try:

• Relaxation activities such as exercise, yoga, or massage
• Changing your sleeping habits if you are having trouble sleeping
• Using a low firm pillow or relieving neck pain by applying heat or cold packs
• Cutting down on drinks that contain caffeine like tea, coffee or cola.
• Using painkillers such as paracetamol, aspirin or ibuprofen.

Nurofen Express 200 mg Liquid Capsules contain ibuprofen, which can be used for the relief of headaches, muscle aches and back pain. Ibuprofen also has anti-inflammatory properties.