Back-to-School, Stress, and Back Pain
The back-to-school season is a time of excitement, but it can also bring stress to a student’s and parent’s life. Carrying heavy backpacks full of books, adjusting to new routines, and coping with the anxiety of a new school year can all contribute to back pain.
Back-to-School Back Pain
According to health experts, a child's backpack should weigh no more than 10-15% of their body weight. However, with the increasing number of books and supplies needed for school, many children carry so much more, which leads to undue strain on their developing spines.
The right choice of a backpack will help avoid back pain. A pack that is either poorly designed or simply overloaded can result in unnecessary forces on the back, shoulders, and neck area, which can lead to chronic pain or posture-related issues.
What to consider when choosing a backpack:
Purpose - what will you use it for?
Size & Capacity - what do you need to put in it?
Comfort & Fit - do you need padded shoulder straps? chest/waist straps? Back padding or ventilation?
Material & Durability - how long will you expect it to last?
Compartments & Organization - how many are needed for your purpose?
Parents, it is important to educate your kids on loading their bags with only what they need for the day.
Aside from heavy backpacks, the beginning of the school year always brings on a certain level of stress, which can also contribute to undue back pain.
Understanding Stress-Related Back Pain
Stress-related back pain can be triggered by the release of hormones that cause your muscles to tighten and spasm around the spine. This reaction, part of the 'fight or flight' response in the body, may be helpful when protecting an injured back but is very uncomfortable when the cause is stress.
Djoanna Del Rosario is the senior lead Physiotherapist at MedRehab Group Physiotherapy, and She shares some great insights on how to manage and avoid stress-related back pain. Among her advice is to infuse mindfulness practices into your life to lessen stress and improve your well-being in general. “When you’re stressed, your body releases hormones to cope. This can cause the muscles around your spine to tense and spasm. This is a good response for protecting the back when injured, as it limits your movement. But it’s not helpful when stress is the cause.”
Back pain that is stress-induced can sometimes become a vicious cycle. The pain itself could add to your stress level, causing you to sleep less, eat junk, and start making bad decisions that will further exacerbate your pain. Your back may spasm even after the original stress has passed because your brain has learned this response.
Preventing Stress-Related Back Pain
For most people who have had to battle stress-induced back pain, prevention is key. How to keep stress levels at bay:
Early Stress Management
Del Rosario suggests that “If you feel stress building, take a step back from the situation. Keep your stress levels in check before they escalate. Start by doing some slow deep breathing – it’s one of the best ways to relax the body. If you’re at your desk, get up and take a brisk walk away from the phone or computer. Physical movement of any kind can reduce stress.”
Incorporate Simple Back Exercises
Backward shoulder rolls: Roll your shoulders backward several times to loosen your upper back.
Lower Back Extensions: Stand straight with your hands at your sides on your waist or small of your back. Keeping legs straight, bending backward, keeping the pelvis forward. You will feel the stretch in your lower back. Hold for just a few seconds, then bring your pelvis back and stand upright again.
Hamstrings: Lay on your back, wrap belt/sheet/towel around bottom of foot, put leg up in the air and pull back on strap.
Mitigate Stress-Induced Back Pain with Mindfulness
Mindfulness exercises can be beneficial in the reduction of stress-induced back pain. Del Rosario explains, “Mindfulness is a meditation that connects the mind and the body. Since your mind has created the back pain as a reaction to stress, meditation seeks to reverse the process.”
The following steps can get you started with mindfulness:
Assume a Comfortable Pose: Find a place with no distractions.
Relax Your Body: Lie or sit with open or closed eyes, whichever is most comfortable to you.
Deep Breathing: Engage in slow, deep breathing to help relax your body.
Progressive Muscle Activation: Progressively activate and then release different muscles of your body, head to toe.
Physiotherapy and Yoga are other excellent ways to manage and prevent stress-related back pain. Before starting any new program, be sure to consult with your healthcare provider.
Physiotherapy can be highly effective in managing stress-related back pain by addressing both the physical symptoms and contributing stress factors. Stress often causes muscle tension, poor posture, and other physical manifestations that lead to or exacerbate back pain. Physiotherapy provides a holistic approach to treating these issues and offers long-term relief.
Whether it’s back to school or any other time of the year, backpack and stress-related back pain are manageable and avoidable. By taking proactive measures for backpack and stress-related back pain, you can relieve muscle tension, improve posture, enhance mobility, and strengthen muscles. Incorporate both physical treatments (like Manual Therapy and Physiotherapy) and stress management techniques (such as Mindfulness and Yoga). Together, these approaches not only reduce pain but also address the underlying causes of stress-related back discomfort, providing long-term relief and improved well-being.
At Mainway Physiotherapy Burlington, we take a holistic approach to injury prevention, chronic pain, rehabilitation, and sports therapy. Our team of certified professionals will help you live an active and pain-free lifestyle by creating a personalized treatment plan centered around your goals. Book your appointment, and let us help you Keep Moving!