The impact of stress can be powerful. According to a recent study, women who lead demanding lives are more than twice as likely to experience aches and pains compared to those with less hectic lifestyles.
When under stress, the body releases hormones that intensify muscle tension and sensitivity to pain.
While you may be familiar with the dreaded tension headache, we have identified four additional areas where women commonly experience stress-related discomfort. Below, we have gathered tips for specific relief in these areas.
Lower Back
What you feel:
You may feel pain in the small of your back, which likely intensifies when your body is in certain sitting or standing positions. This type of ache commonly strikes when your body is tense and stuck in the same position for a long period of time, such as when you’re stuck in traffic.
How to fix it:
Frequent drivers who incorporate a lumbar support pillow into their routine, reducing pressure on the lower back, are nearly half as likely to suffer from low back pain compared to those who do not utilize such support. Additionally, adjusting the seating angle of your car and office chair to be greater than 91 degrees can provide further relief.
Stomach
What you feel:
If you’re experiencing abdominal cramps, along with the possibility of diarrhea, constipation, and a sensation of incomplete bowel movements, these symptoms may indicate irritable bowel syndrome (IBS), a condition that can fluctuate in intensity based on stress levels. IBS is more prevalent in women, occurring twice as frequently as in men.
How to fix it:
Consider the following steps: Large, high-fat meals can trigger cramping and diarrhea, so opting for smaller portions of nutritious food at regular intervals may be beneficial. It is also important to stay adequately hydrated by consuming six to eight glasses of water per day. Additionally, incorporating a daily soluble fiber supplement, such as Citrucel or Metamucil, can help maintain soft stools and facilitate easier passage.
Face and Jaw
What you feel:
If you’re experiencing tenderness and tightness in your jaw, particularly aggravated during chewing, it may be a result of tension causing you to unconsciously clench your jaw or grind your teeth while sleeping.
How to fix it:
Schedule a visit with your dentist to determine if teeth grinding is the underlying cause. If it is, your dentist can fit you with a plastic mouthpiece designed to be worn during sleep. This mouthpiece will help prevent grinding and reduce the pressure exerted on your jaw. Additionally, practice keeping your jaw muscles relaxed by maintaining a slight separation between your teeth and curling your tongue behind your upper teeth.
Neck and Upper Back
What you feel:
You may be experiencing discomfort that originates from your neck and spreads across your shoulders. According to a recent study, women in high-pressure desk jobs are 54 percent more likely to encounter these symptoms compared to individuals in less demanding roles. Certain habits, such as slouching over a computer or cradling a phone between your ear and shoulder, can increase vulnerability to these issues. Additional factors, like carrying a heavy handbag or using a front or back carrier for your baby, can contribute to the strain as well.
How to fix it:
Lighten your load by adopting an essentials-only approach for your bags and utilizing a stroller for longer journeys with your baby. While at your desk, incorporate forearm and wrist rests, which have been shown to decrease the risk of neck and shoulder pain by 49 percent. These rests help realign your body, preventing awkward postures that put pressure on your upper body. Additionally, remember to stretch periodically by performing shoulder shrugs and head turns for a minute or two every half hour
4 Quick Tips to Relieve Stress and Reduce Aches
- Get 8 hours of sleep per night to reduce the risk of headaches and irritable bowel syndrome symptoms.
- Meditate for 20 minutes per day to reduce pain and anxiety.
- Exercise for 30 minutes each day to reduce stress hormones and produce more beta-endorphins, which promotion relaxation.
- See your doctor if necessary. Medications can assuage severe stress, and a doc can rule out serious issues for your aches that you may not have considered.