Previously, I have discussed how stress has both negative and positive effects on our body and mind. To read this introduction to the Stress series, click here.
I would like to delve a further into ‘chronic stress’ and how it manifests in our body physically. It should be noted that the discussion around this topic will refer specifically to stress related malfunction and does not consider people that may have an acute injury or muscular related disease.
One of the things many people coming in to our practice are concerned about is having sore shoulders and neck, feeling tight/stiff and lacking flexibility. The effect of retained chronic stress (see Stress introduction) has created a new baseline for the body, meaning that tense muscles become the new norm. This is primarily driven by the brain, which is receiving and sending messages to the rest of the soft tissues (muscles, tendons, fascia) to tighten up in response to the bombardment of incoming stress. This might also explain why the effects of a massage can be so short lived.
So, what’s the biggest driver in this process?
A continual barrage of mental, emotional and/or chemical stressors that trigger a ‘fight-or-flight’ response, resulting in your body functioning in a hyper-tensed state. You may have already figured out that your muscles are much tighter when you’re stressed - nothing new here. However, most people have physical signs that suggests that you’re in a stressed state, without having conscious awareness of it. Over a prolonged period, these physical changes typically lead to dysfunction and pain. This is the result of a retained chronic stress response.
This accumulation of stress lowers our tolerance threshold. This means the more frequently our nervous system gets overwhelmed, the easier it becomes for our brain to trigger the stress response. Our body generally responds to this in a couple of ways depending on the nature of the stressful stimulus; superficially (physical interference) or at a deeper level (facilitated interference).
Superficial stress is generally attributed to physical traumas, for example, sports injuries or whiplash. These traumas typically require manual therapy and some rehabilitation, but generally have a good prognosis when it comes to healing. The deeper level stress affecting the spinal cord accumulates in conjunction with the shift in ‘fight-or-flight’ threshold, and typically requires a different approach.
Network Spinal Analysis (NSA), also known as Network Care, has shown to be a great tool in reducing the effects of deeper levels of stress, for example, a study conducted by Blanks et al. (1997) had over 2,800 participants who undertook a course of Network Care, and showed improvement in over 100 quality of life scores. These encompassed physical, mental and emotional improvements in health, including how they handled stress, which was unmatched in the group not receiving Network Care. This has been the basis of the work in our practice, allowing a ‘stressed out’ nervous system and tensed body to ‘recalibrate to a state of greater ease, resulting in improved quality of life and overall health.
Here are some things you can do to help you overcome stress:
Take a time out – We often get absorbed in our busy week that results in the feeling of ‘burn out’. Schedule some time in your week dedicated to doing the things you love so you can consciously remove yourself from the weekly grind.
Breathing exercises – Breathing properly is one of the most effective ways for your brain and nervous system to regulate stress and tension. Meditation and yoga promote deep, slow breathing and allow for a more relaxed state of being.
Exercise – This has so many benefits, for example studies consistently show that regular exercise helps to improve mood and stress levels. 30 minutes a day of moderate exercise (something that gets thee heart rate up!) is a great way to help you fight off those blues.
Nervous System Health – The NSA Chiropractors at Body Mind Empowerment Centre in Lyneham can assess your nervous system health and see to what extent chronic stress has already impacted your physical body and if we can help bring more flexibility to your body! If you’re unsure about where your nervous system health is at, book in a complimentary appointment to find out whether we can help you.
Dr. Bilal Adhami
Chiropractor