Pain and stress - the terrible twins

Physiotherapist Sally Jane Shannon from The South African Society of Physiotherapy says stress and pain are linked. She describes why, and also how to cope with this.

Stress is a normal, healthy response to any situation that takes us out of our comfort zone. It actually helps us to better deal with these situations. For example: it motivates us to study for our exam, helps us prepare for a difficult conversation, gives us an extra boost of energy to sprint for the bus, etc. Sometimes stress is referred to as our “fight or flight” response - it prepares us to meet a challenge or flee from it. We actually need some stress in our lives to keep us healthy!

We are not, however, meant to live in a state of constant stress. When stress is poorly managed for a long time, it can leave us feeling tense, overwhelmed, worried or run down.

Too much stress over too long a period can affect us in many ways, including our immune system, memory, circulation, nervous system, mood, hormone production and pain.

The link between pain and stress

Pain can be a stressful experience and being in pain for a long time can cause anxiety and depression, but the reverse is also true. Being stressed, anxious or depressed can cause your tissues to become more sensitive.

Stress can cause or worsen pain. Stress can also affect the way your injury responds to normal treatment.

This happens through a complex interaction between different areas and systems in our bodies, including our stress and immune and nervous systems. Stress can cause your body to feel as though it is under threat and, in an admirable effort to protect you, your brain ramps up your protective systems.

The two factors that have been found to make the biggest difference to stress are exercise and relaxation. Exercise does not have to mean going to the gym. It could be any movement-based activity that you enjoy - gardening, playing with your children, walking, dancing, etc.

Movement helps your body to flush out the stress chemicals and boosts the “happy hormones” that make you feel good. Relaxation can also be achieved through many different activities - prayer, meditation, breathing exercises, mindfulness or simply sitting quietly and being quiet.

Other factors that aid in good stress management include:

Having a sense of control over your health as well as confidence in dealing with your stressors.

Anything that builds your resilience. This means things like getting enough sleep, laughing often, eating properly and getting physically stronger.

It appears that forgiveness (letting go of conflict) may also play a role in reducing stress. Studies have found that the act of forgiveness can lower the risk of heart attack, improve cholesterol levels and sleep, and reduce pain, anxiety, depression and stress.

Exercise, relaxation (and the other factors mentioned) have also been shown to reduce chronic pain.

The take-home message: Stress does not need to dictate your health.

Your anxiety does not need to control you. Take a deep breath and start making small changes to make stress your friend.

For more information, visit www.pmpg.co.za and go to www. saphysio.co.za to find a physio near you.