If you deal with anxiety, you’re not alone. Anxiety affects over 40 million Americans, making it one of the most common illnesses in the U.S. The causes and treatments vary and are never quite the same for everyone. Anxiety can really take a toll on your body. When you’re anxious, you tend to be more tense, which means your muscles are tighter and that can lead to a lot of pain. Some common pain symptoms related to anxiety include arthritis, migraines, inflammation, and lower back pain.
Everyone handles anxiety in their own way, but there are methods to help ease the tension.
Back Pain and Anxiety
While anxiety itself doesn’t directly cause back pain, the behaviors associated with anxiety often do. This is due to muscle tension and stress putting extra pressure on your spine, which then impacts the joints, muscles, and disks around it. Almost everyone experiences back pain at some point, but anxiety can affect how much pain you feel. Simply put, the more anxious you are, the more tense you become, and that tension can increase your pain.
The Relationship between Exercise and Anxiety
Your body is meant to be active, so when you don’t exercise, your energy isn’t spent and can build up, often resulting in stress and anxiety. Any kind of exercise can help relieve stress. According to a study by Live Science, even household chores can count as exercise. Tasks like vacuuming, weeding, and dusting can get you moving, and while they might not be as intense as running, cycling, or lifting weights, they still count as physical activity.
Beating Anxiety by Staying Healthy
Though anxiety might worsen your back pain, there are ways to help alleviate it. Physical activity increases your brain’s production of endorphins, which are chemicals that make you feel good. Exercise can also improve your mood by helping you sleep better at night. You don’t have to run 10 miles a day to feel better; there are other steps you can take to reduce back pain and anxiety.
1. Stretch Every Day
Before any activity, it’s important to stretch properly. If you have back pain, daily stretches targeting your hips and lower back can help loosen your muscles and reduce pain. A few useful stretches include:
– Heel Slides: Lie on your back with your legs straight. Slowly bend one knee and bring it up to your chest. Hold for 10-20 seconds, then straighten your leg. Switch legs and repeat.
– Heel Raises: Stand straight with both feet on the ground. Slowly raise your heels, hold for a few seconds, then lower them. Lean against a wall or hold onto a rail for support if needed.
– Straight Leg Raises: Lie on your back with one leg bent and one straight. Tighten your abs, slowly lift your straight leg off the ground, hold for 1-10 seconds, then lower it and repeat.
2. Improve Your Posture
Poor posture is a leading cause of back pain. Things like hunching over a computer, carrying a heavy backpack, and even the way you walk can affect your posture. Fortunately, there are ways to improve it. Simple steps like adjusting your workspace or being mindful of your body alignment can help.
3. Sleep More
If you’re having trouble sleeping, you’re not alone. While 6-8 hours of sleep is recommended, 48% of Americans aren’t getting enough. Lack of sleep can lead to various health problems, including lower back pain and mood changes. If you find yourself tired during the day, try going to bed earlier. Some tips include turning off electronics an hour or two before bed and limiting caffeine intake. Avoiding naps during the day can also help you sleep better at night.
4. Eat Healthier
Diet plays a big role in health. Certain foods can help reduce anxiety. For example, turkey, bananas, and peanut butter are rich in tryptophan, which calms your nerves and makes relaxation easier. Walnuts and salmon, high in omega-3 fatty acids, can also help improve mood and brain function.
Overall, a healthier lifestyle can reduce your stress levels, which may help decrease both anxiety and back pain. Eating well, exercising more, and improving your sleep are all effective ways to manage anxiety and the related physical discomfort.