How to Relieve Stress-Related Neck and Back Pain?

There was a time when the association between psychological stress and physical pain was not very clear. However, now it is seen through research that emotional stress and anxiety can increase or begin the instances of neck pain and back pain.

Psychosocial reasons contribute to an increase in pain levels. Research has shown that stress might even be a potential reason for chronic pain, such as chronic neck pain, or chronic lower back pain. That is because stress can create physical tension and pain. As muscle tension begins to increase, the muscles get tight and start to ache, leading to muscle pain in the back, neck or shoulders.

Stress related neck pain causes neck muscles to tense up, and this can spread all the way to the shoulders, and even the head, leading to tension headaches, while back pain tends to spread to the lower body. The person suffering from stress then has an aching body.

Some simple ways that relieve neck and back pain include:

Spinal Decompression Therapy

The best approach would be to address existing psychological stress, if that is indeed the cause of the pain. However, whether this is not a viable option right now, or stress from the past left you with back or neck problems that are long-lasting, there are other methods for pain management and relief.

Spinal decompression therapy is one such example, as it works best to relieve stress-related neck or back pain. Your spine bears a lot of physical stress while you perform day-to-day tasks, or even if you sit in an improper posture for too long.

Putting pressure on the upper, middle, or lower region of your spine for a long time eventually causes spinal compression. Thus, if you can decompress your spine, you can treat the back pain.

You now have the option to decompress your spine from home, or any environment that you feel comfortable in, with the help of the Spinal Backrack, an orthopaedic device designed to treat a large variety of spinal problems that cause pain, stiffness, reduced range of motion, and other symptoms.

The Backrack is easy to use as it decompresses your spine through easy exercises that are specific for each region of the back, meaning there are neck exercises that focus specifically on targeting pain in the neck and upper back, thoracic exercises, and lower back exercises. Regardless of which section they are aimed at, all exercises are performed while laying down.

Backrack Spinal Decompression Device

The Backrack is an orthopaedic device that uses patented technology to safely and effectively decompresses your spine, providing long-term relief and prevention from back and neck pain. On top of relieving pain, it helps with posture correction and helps improve spinal range of motion. It is 100% natural, comfortable, and free of side-effects. Thousands of people have already seen its benefits, so why not be one of them?

Other Options

Lifestyle changes that focus on reducing stress are also important in managing or even getting rid completely of any pain caused by psychological factors. Some options to consider include:


It is very important to relax if you want to get rid of the pain. Since the pain is due to stress, it is understandable that relieving stress will prevent the onset of pain. For this, it is recommended that you meditate on a regular basis. This will help in making you calmer.


Stretching exercises are quite helpful when it comes to stress-related pain relief. Find a good stretching routine online and do it every day. Pain can make the muscles tighter, which is why they ache. With stretching exercises, the muscles tend to loosen up. Neck stretches are also beneficial for increasing mobility in the neck and shoulders.


Getting a massage also helps in reducing pain. You can ask a family member to gently massage the portion of your spine that hurts or go to a professional masseuse to get a neck or back massage. Massage also loosens the muscles just like stretching exercises, but there is less work involved from your side in this method of pain relief.

Mild Exercise

When you exercise, your body released endorphins. These hormones boost you up by generating a feeling of calmness and well-being. They also help in reducing the sensation of pain so try to incorporate exercise in your daily routine.


Sometimes, getting 8 hours of peaceful sleep does much more for you than any medication or other procedure. Your body needs to rest especially if you have been under stress for a long time. Give your body some rest and it will heal on its own.

Just remember that if you keep ignoring this pain, it will just get worse. Therefore, it is important that you try to reduce your stress levels as it will have a positively reducing effect on the intensity of neck and back pain.

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