Holiday Stress & Back Pain: How Emotional Tension Triggers Physical Pain

The holidays can be wonderful — but they can also be stressful. Between family gatherings, financial pressure, travel, and busier schedules, many people feel overwhelmed in December. What most don’t realize is that stress directly increases back pain, especially in the neck, shoulders, and lower back.

At our clinic in Glen Carbon and Edwardsville, IL, we frequently see stress-induced flare-ups this time of year — even in patients who normally manage their pain well.

How Stress Causes Back Pain

1. Muscle Guarding

When you're stressed, your nervous system shifts into “protection mode,” causing muscles to tighten and stiffen — especially around the spine.

2. Increased Inflammation

Stress hormones like cortisol increase inflammation in the body, making irritated tissues more painful.

3. Shallow Breathing

Stress leads to upper-chest breathing, which activates neck and upper-back muscles and pulls the spine into poor alignment.

4. Poor Sleep

Lack of sleep reduces recovery and increases pain sensitivity.

Signs Your Back Pain Is Stress-Related

• Tightness between shoulder blades

• A stiff lower back

• Tension headaches

• Pain that increases as stress rises

• Muscle spasms during emotional overload

Ways to Reduce Stress-Related Back Pain

1. 60–90 Seconds of Deep Breathing

This activates your parasympathetic nervous system, relaxing your spine.

2. Light Movement

A short walk or mobility session reduces muscle tension almost immediately.

3. Apply Heat to Tight Areas

Heat increases circulation and calms spasms.

4. Avoid Staying Still Too Long

Move every 30–45 minutes to prevent stiffness.

5. Prioritize Sleep Quality

Even one night of poor sleep can magnify back pain.

When to Seek Help

If stress is building up and your back is starting to feel the effects, you’re not alone — and you don’t have to handle it on your own. Stress-related back pain is extremely common in December, and addressing it early prevents a small problem from becoming a much bigger one.

At Superior Chiropractic & Rehab, we help patients in Glen Carbon and Edwardsville, IL reduce muscle tension, calm irritated nerves, restore normal spinal motion, and build stress-management strategies that actually work.

Your health matters — even during the busy holiday season.
Let’s help you feel better, move better, and enjoy December with less stress and less pain.

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