By Audra Roden, MPT
No matter what your situation is regarding work, family, finances, etc., this is undoubtedly a stressful time for most people. Even those who have few problems dealing with their normal daily stressors are faced with additional anxieties during this unknown and uncharted time. Extra stress causes heart rate to increase, muscles to tense up and possibly spasm, residual aches and pains to linger, sleep disturbances and fatigue. If stress is frequent and not managed properly, it can also lead to increased chances of developing back and neck pain. These pains can become chronic if left untreated, making muscles more susceptible to further strain and can exacerbate any existing weaknesses.
To avoid a vicious stress-pain cycle, follow these tips:
- Breathe and Stretch. Taking shallow breaths and sitting in a slumped position at a desk or computer only increases tension and tightness. Take note of your posture and breathing during the day. Try to focus a full minute, a few times a day, on taking deep breaths while maintaining upright posture. Many fitness watches have a breathing/relaxation feature you can follow. Stretching is also important to decrease muscle tightness and tension. Make sure you don’t hold your breath while holding each stretch. Try these gentle back or neck stretches to increase flexibility. If you feel increased pain or pain spreading to a leg or arm, do not continue the activity.
- Get up and Move. Make a point to get up during the day and do a few laps around the house or office every couple hours. You could also try a standing desk. Physical activity releases endorphins which can help reduce stress. You don’t have to be a runner or athlete to exercise! Going on a brisk 30-minute walk 3-5 times per week will make a difference. Any form of physical activity can act as a stress reliever including housecleaning, biking and gardening.
- Eat a Healthy Diet. We tend to eat more and less healthy when we’re stressed, but the temporary indulgence is exactly that — temporary! Aim to eat a variety of fruits and vegetables, whole grains, and try to stick to lean meats. Reduce foods with added refined sugars and saturated fats. It doesn’t mean you can’t have any indulgences, just try to stick to the 80/20 diet rule and think moderation!
- Take Time to Relax. Despite this slow down, things can still be very busy for those juggling work, family life and homeschooling children. Try to carve some time out of your day to escape with a good book, good show, virtual time with family or friends, meditation or listening to your favorite music.
- Get Enough Sleep. Sometimes this is easier said than done as stress can prevent people from falling asleep. Relax before getting into bed by doing deep breathing exercises to relax the mind and muscles. Use pillows to keep your head and neck in proper positions for comfort. A consistent schedule can also help to fall asleep.
- Laugh. Laughter may not cure ailments but it can definitely make you feel better and causes physical changes in your body. Watch a funny movie or comedy act, touch base with funny friends, or read some jokes to improve your mood!
- Stay Connected with People. Even though we have to physically distance ourselves at this time, it doesn’t mean we can’t connect via phone, text, FaceTime, or virtual meeting platforms like Zoom or Google Hangout. Keeping a good support network with family, friends, or colleagues can ease troubles and help give solutions to problems you may be having.
- Avoid Unhealthy Habits. Too much caffeine or alcohol and use of tobacco or illegal substances cannot only harm your health but can ultimately cause additional stress. These are temporary fixes and do not solve the problem.
- Help Others. Helping others through volunteering and community work or even helping a neighbor can put your own problems into perspective and improve happiness and resilience. Doing a small favor for a friend or colleague each day can increase happiness and decrease stress.
No person can expect to be 100% stress-free and some amount of stress is not a bad thing, but hopefully you can incorporate some of these tips to help manage added stress during this time.
Audra Roden, MPT is a physical therapist with Mayfield Brain & Spine.