Tips to Relieve Stress and Tension

It is common to feel stress and tension, whether at home or at work. Nowadays, people are often asked to do more with fewer resources. They are faced with more responsibility and more deadlines to follow. People don’t normally associate these stressors with the health of their neck or spine. However, stress and tension can be very detrimental. Luckily, scientist have helped us learn the defense against these mounting pressures. The trick to easing tension and reducing neck pain is in the “Three Rs”, which include:

• Rest – take frequent breaks during work. Some activities you can do include deep breathing, walking, napping, or exercising. This will help you get your mind refreshed and ready for the next task.
• Relaxation – Turn down the lights, lie back, and listen to your favorite music. While doing this, breathe slowly and deeply, letting your abdomen rise and fall rhythmically. Visual imagery, such as visualizing your muscles relaxing one after another can also help with relaxation.
• Recovery – take time to let your body recuperate. Recurring and prolonged activities can take a toll on your body, especially when it doesn’t have time to recover. The recovery process helps repair sore and aching muscles to keep them healthy.

Some additional tips you can use at work include:

• Be Relaxed – remind yourself to keep your muscles relaxed. One way to stay relaxed is to look relaxed.
• Pace Yourself – keep your workload consistent and avoid sudden changes. Also, plan ahead to avoid last minute anxiety to meet deadlines.
• Take a Break – every twenty to thirty minutes take a “microbreak”, about thirty seconds, to do some deep breathing or exercises. Every hour or so take a few minutes to do some exercises, get a drink, or go talk to a coworker. You could also use your lunch break to take a nap or go on a walk.
• Change Positions – avoid keeping your neck, trunk, and limbs still for an extended period of time. Think about ways to incorporate different positons into your work day. For example, sit for a bit, then stand, and repeat.
• Rotate Duties – try alternating between tasks or sharing tasks. This gives you a new work setting and gives your body time to recover.
• Avoid Caffeine and Tobacco – these substances can increase stress, reduce blood flow, and increase your awareness of back and neck pain, thereby preventing you from doing your job.

Don’t underestimate the effects that stress and tension have on your spine. If you have noticed that you’re experiencing neck or back pain from the stress you’re under at work or home, call The Spine Care Center to schedule an appointment. We have a multi-specialty team of spine providers available to properly diagnose and treat the cause of your pain.