If you’re like most Americans, then you probably feel stressed out from time to time. It’s completely understandable — between long hours at work, social obligations, and everything else on your to-do list, how could you not be stressed? Many Americans also suffer from back pain, but many of them are unaware that their stress levels may be contributing to their physical pain. Relaxation techniques can be an effective form of back pain treatment, and many of them can be implemented without spending a cent. In today’s post, we’ll discuss four effective ways to relieve back pain without resorting to surgery or medication.

The Spine Care Center in Manassas is here to help you live a pain-free life. We’ve helped hundreds of patients just like you get back to doing the things they love. Contact our office to get started with a consultation!

Back Pain and Stress

Before we turn our attention toward stress relief techniques, let’s take a moment to discuss the relationship between stress and back pain.

Stress affects the body in numerous ways that are both physical and mental. The hormones released when you’re in a stressful situation can make you tired, irritable, anxious, and even hungry! Stress also causes a rise in blood pressure, muscle tension, and it’s the latter that contributes to stress-related back pain.

Pain in the mid-back area is usually caused by breathing pattern changes brought on by stress. Instead of taking long, deep breaths, stress causes the body to contract and take shallow, constricted breaths. Pain in the lower back generally isn’t caused directly by stress. Instead, it’s caused by secondary factors such as becoming more sedentary due to large projects, forgetting about posture due to a hectic schedule, and other stress-related lifestyle factors.

How to Relieve Stress-Related Back Pain

Now that you understand a bit more about stress and back pain, let’s take a look at four different ways to relax and relieve back pain:


Exercise is one of the best gifts you can give your body. In addition to helping you keep your weight in check and boosting your energy levels, exercising regularly has been shown to be just as effective as antidepressants for many patients. Moreover, exercising can actually relieve the pain caused by sedentariness and inflexibility. Be sure to speak with your spine doctor before you begin a new exercise regimen. They will advise you regarding exercises you should and should not perform, as well as other ways to strengthen your core and the muscles in your back.

Take Deep Breaths

Feeling stressed at work? Stuck in traffic? Difficulties at home? No matter what you’re going through, taking deep breaths and turning your attention toward your breathing has been shown to calm the body and promote a sense of well-being. Your breath is always with you, so don’t forget to take a moment and breathe deeply whenever you’re feeling stressed! Many people find that learning more about mindfulness meditation can help them find peace and balance throughout the day, but ultimately, do whatever’s best for you!

Take Time for Yourself

If you’re going from task to task from the moment you wake up until the time you go to bed, then you probably don’t have much time to do the things you enjoy. It’s important to make time for yourself each week, even if it’s just for an hour or two each day. Whether you enjoy knitting, reading, hiking, photography, or any other number of hobbies, remember that making time for the things you enjoy is an important part of a well-balanced life! You’ll feel much less stressed as a result, and you’ll also have something to look forward to each day.

Seek Professional Help

Remember, there’s no shame in seeking out the services of mental health professionals. In fact, getting help for a mental health condition is one of the most empowering things you can do for yourself. Your workplace may have an Employee Assistance Program (EAP) that provides you with several free sessions, or you may be able to find affordable help through your insurance provider. Either way, you’ll benefit from professional care and learn valuable stress-relief techniques that can help you live a happier life.

Looking for Back Pain Treatment in Manassas?

We plan to continue this discussion in future installments, so be sure to come back to our blog page on a regular basis to read the latest updates.

The Spine Care Center provides a number of different back pain treatment options for patients in Manassas and the surrounding areas. If you’re ready to get started with an appointment, then fill out the form below or contact our office. We provide individualized care plans designed to help you feel your best without resorting to surgery.

We look forward to speaking with you soon.

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