The negative effect of stress on muscles

Stress is present in everyone's life. A little stress doesn't harm anyone – it makes us more alert, more attentive, and we can even perform better. However, if we live under too much stress for too long, it can have serious consequences.

Too much stress is detrimental to our health in every respect – it's not good for muscles, the brain, or any other organ. In our article, we will discuss the negative effects of stress on muscles.

Muscles and Stress

Just think back to a time when you were working intensely on a project because a deadline was pressing. How were you sitting at your desk? With a hunched back, tense shoulders, and a tightly clenched jaw.

All of this leads to chronic muscle tension. Over time, pain also appears, which will later become a constant presence in our lives. Even though pharmaceutical companies try to sell us countless muscle-relaxing ointments, the truth is that these are unlikely to alleviate the pain. Another argument against various "miracle cures" is that physical therapy often becomes necessary precisely due to chronic stress and tension.

This problem is also known as anxiety-induced muscle tension. Symptoms can include twitching, constant pain, and muscle spasms. The severity of symptoms varies from person to person, and while some experience it merely as a simple discomfort, for others, the pain can be debilitating.

Why does stress have physical symptoms?

Stress has different effects on different tissues. Generally speaking, stress puts the body into "emergency mode," which results in the production of stress hormones (cortisol). These hormones travel with the blood to the target organs and stimulate their function. This is how our body tries to protect us from potential danger (which in the modern world is most often just a simple public appearance). The muscles also receive the necessary dose of cortisol at this time.

Under the influence of stress hormones, muscles tense up and are ready to run or fight. This is extremely useful in cases where there is a real danger lurking. However, if our stress level is chronically high, it means that our muscles are constantly on standby, which is extremely harmful to the muscles, and indeed, to the entire body. Muscle tension should only last for a short period, certainly not for days, weeks, or even years.

While our muscles are tense, little blood reaches them. Normally (when our muscles are relaxed), sufficient blood flows into the muscles. This blood cleanses the muscles of accumulated lactic acid and other harmful substances. However, continuous tension limits blood flow and also the range of motion. As a result, our muscles lose their flexibility and become less mobile. Since our muscles cannot perform as usual, the task falls to the joints and ligaments. Joints and ligaments are extremely sensitive, so a lot of extra work can easily cause pain or even injuries.

However, this is only a small part of the negative effects of stress. As we remain under stress for longer, the number of negative consequences only increases.

In summary, chronic stress leads to limited range of motion and pain. This pain can occur in the neck, back, or various joints. What initially is just a minor discomfort, without treatment, can lead to even simple movements, such as getting out of bed, becoming a serious challenge.

How can we manage stress and the associated pains?

The first and most important step is to reduce stress. We can achieve this in the following ways:

• Sleep. The easiest way to reduce cortisol levels is to lead a healthy lifestyle. An indispensable part of this is 6-8 hours of sleep daily. While we sleep, our body rests, and cortisol levels decrease. Body regeneration also occurs during sleep.
• Healthy diet. Certain foods, such as berries and high-cocoa chocolate, contribute to the release of endorphins (happiness hormones). These happiness hormones reduce cortisol levels while also improving overall well-being. Various herbal teas can also help a lot.
• Massage therapy. It simultaneously reduces stress and relaxes muscles. Proper stimulation of muscle tissues helps in relaxation and tension reduction.

Even if we cannot eliminate stress from our lives, we don't have to live with the pain. There are excellent exercise routines that can alleviate or even completely eliminate pain. Pilates is one such example. Pilates consists of low-intensity exercises that focus on breathing and muscle stretching. A good workout reduces stress, but Pilates can do more than just that. It works the muscles in a way that helps them relax. Regular Pilates can reduce pain and increase range of motion.

Finally…

Stress is a serious problem that should not be overlooked. If, despite a healthy lifestyle, we feel that problems are starting to accumulate, it is extremely important to take time to relax a little. Work and housework can wait – health and well-being are what truly matter.