It’s long been recognised that stress has an effect on the body, but modern life has brought this reality into sharper focus than ever. In clinic, we see countless patients struggling with aches, pains, stiffness, or fatigue only to find that there’s no specific injury behind their symptoms. Instead, what often emerges is a different kind of culprit, stress.
Stress is the body’s response to pressure, whether physical, emotional, or psychological. In small doses, it’s entirely natural. In fact, it can help us focus or push through challenges. But when it lingers, when stress becomes an almost daily occurrence, the effects begin to accumulate in the body. Over time, this constant low grade alertness can begin to alter how we move, how we rest, and even how we perceive pain.
Physiologically, stress activates the sympathetic nervous system, flooding the body with hormones like cortisol and adrenaline. These chemicals are useful in emergencies, but they are not designed to be present in high amounts for long periods. Persistent activation of the stress response causes muscles to tighten, posture to shift, and breathing patterns to become shallower and less efficient.
You might notice it as tension in the shoulders, an aching neck, or a dull pain in the lower back. Often, these are the very areas where people hold tension without realising it. Some even experience persistent headaches or jaw discomfort clenching through the day or grinding at night. When asked about recent stressors, many people nod, sometimes a little sheepishly, and mention work deadlines, family responsibilities, financial pressure, or simply the demands of balancing it all.
What’s important to understand is that stress doesn’t just cause discomfort, it can also change how the body interprets pain. Under stress, the nervous system becomes sensitised. This means that what would normally be a minor strain or tight muscle now registers as something more significant. The threshold for pain perception lowers, and the sensation becomes amplified. This is not imagined, it is a well documented physiological process.
Musculoskeletal pain linked to stress often lacks a clear “mechanical” explanation. The discomfort may come and go, shift locations, or worsen without a pattern. Patients may feel frustrated that rest, massage, or stretching doesn’t seem to help in the long run. That’s often because the issue isn’t simply the muscles, it’s the context in which those muscles are functioning.
Posture also tends to suffer under stress. The classic hunched shoulders, forward head, and sunken chest posture associated with computer work or long hours at a desk isn’t just about screen time. It’s a protective posture, one that echoes our body’s instinct to shield itself. Over time, it places strain on the neck, shoulders, and spine, leading to a sense of tightness or fatigue that no amount of clicking or adjusting seems to relieve.
The link between pain and stress is bidirectional. In other words, pain itself can be a stressor. A person experiencing persistent discomfort may begin to feel anxious or low in mood. They may become more aware of each physical sensation, monitoring every twinge, and withdrawing from activity out of fear of making things worse. This creates a cycle in which pain increases stress, and stress increases pain.
So, what can be done? First and foremost, the role of a physiotherapist is to assess the body with a wide lens. That means not only looking at movement, strength, and alignment but also taking into account the lifestyle and emotional context in which the pain exists.
Treatment is usually multifaceted. Hands-on techniques may help to release muscle tension and improve joint mobility. Gentle exercise programmes focused on mobility, strength, and breathwork can guide the nervous system back to a more balanced state. But equally important is education, helping patients understand how their symptoms may be influenced by stress can be reassuring in itself. It removes some of the fear and mystery, and gives them a clearer path forward.
Breathwork is often undervalued but can be incredibly powerful. When a person is stuck in a stress response, breathing becomes short and shallow. This fuels a sense of unease. Guided breathing exercises, slow, diaphragmatic breaths can nudge the body back into a state of rest and recovery.
Movement, too, plays a key role. It doesn’t have to be high intensity. In fact, for those experiencing stress related pain, gentle movement often proves more beneficial. Walking, swimming, yoga, or simple stretching can help to loosen tight muscles, improve circulation, and shift the nervous system away from its overstimulated state.
It’s also worth noting that physical pain caused or worsened by stress is not a reflection of weakness. It is, rather, the body doing its best to cope with the demands placed upon it. Recognising this can be a vital first step towards recovery.
In clinical practice, we often see that when patients begin to feel more in control, when they understand the nature of their symptoms and how to address them, the pain begins to ease. It doesn’t happen overnight. But with consistent support and the right strategies, the body becomes more resilient, more capable of bouncing back when life gets difficult.
At Red Physiotherapy, we work with patients whose pain cannot always be explained by scans or injuries. And more often than not, stress plays a significant role. Through a combination of manual therapy, movement, and supportive education, we help individuals build awareness of how their lifestyle, emotions, and habits might be affecting their physical well-being.
Pain may be common, but that doesn’t mean it should be ignored or accepted as “just the way things are.” If stress has become a familiar part of life, and you’ve begun to notice it reflected in your body, it may be time to explore a more holistic path to relief. Physiotherapy offers just that, a space to understand your body better, to move more freely, and to recover not only from pain but from the pressures that often lie beneath it.
Let your body speak, but also, let it be heard and supported. With the right tools, you can restore both calm and comfort to your day-to-day life.
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