Low back pain is a common and growing global problem. In 2017, it affected nearly 7.5% of the global population, or around 577 million people. There are a host of reasons for low back pain, but a new observational, longitudinal study (1) published in 2022 shows that stress may play a key role, especially in light of the pandemic.

Key Findings from the Study

Study results showed that these top three predictors of lower back and other types of chronic pain, as well as depression, over a 12-month period:

Work-Related Stress (Over-commitment & Excessive Demands)
Social Stress (Chronic Worrying & Social Overload)
Life Events (Including Social Isolation, Changes in Social Activities, Loss of Previous Capabilities and Capacities)

How Stress Leads to Chronic Pain

Stress disturbs the body’s normal process of allostasis, its ability to regulate body functions based on environment. For example, your blood pressure and heart rate are normally low when you first wake up, but if you go for a morning walk, both blood pressure and heart rate increase. Over time, disturbances in the body’s ability to self-regulate lead to a triad of symptoms including enhanced stress sensitivity, pain, and fatigue.

Where to Start with Stress

Handling chronic stress is a big topic—one too large for a blog. A great starting point, however, is simple breathing exercises throughout the day. These will help balance the sympathetic nervous system (“fight or flight”) and the parasympathetic nervous system (“rest & digest”). Under chronic stress, the sympathetic nervous system is on overdrive, even though an immediate threat like a tiger isn’t present. Interestingly enough, getting older also seems to increase the activity of the sympathetic nervous system, compounding the effects of chronic stress.

Take a Mindful Minute

Throughout the day (not just when you feel stressed), try this simple breathing exercise: sit in a comfortable chair, eyes closed, and just breathe. Slow down the length, depth, and pace of each breath. It may be helpful to count them. Think of this as a simple reset button for the parasympathetic nervous system.

For more information on breathwork and how it helps mitigate chronic stress, you may enjoy a recent Wellness Wednesday I hosted with Ed Harrold, author of Life with Breath.