Can Stress Cause Lower Back Pain – Exploring the Link

By Last Updated: September 6th, 20235.8 min readViews: 453

Disclosure: This post may contain affiliate links, which means we may receive a commission if you click a link and purchase something that we have recommended. While clicking these links won’t cost you any extra money, they will help us keep this site up and running! Thank you for your support.

Table of contents

Lower back pain is a common problem that affects people of all ages, genders, and backgrounds. While there are many potential causes of lower back pain, stress is one factor that is often overlooked. The relationship between stress and lower back pain is complex, but research has shown that stress can contribute to the development and worsening of this condition.

When a person experiences stress, their body responds with a series of physiological changes. These changes can include increased muscle tension, changes in posture, and alterations in the way that pain is processed by the brain. Over time, these changes can lead to the development of chronic pain, including lower back pain.

While stress is not the only cause of lower back pain, it is an important factor to consider. By understanding the ways in which stress can contribute to this condition, individuals can take steps to manage their stress levels and reduce the likelihood of experiencing chronic lower back pain.

Understanding Lower Back Pain

Lower back pain is a common complaint among adults, affecting millions of people worldwide. It can range from mild discomfort to severe pain that can interfere with daily activities. Understanding the causes and symptoms of lower back pain can help in preventing and treating this condition.

Causes of Lower Back Pain

Lower back pain can be caused by a range of factors, including:

  • Poor posture
  • Injury or trauma
  • Overuse or strain
  • Bulging or ruptured disks
  • Arthritis
  • Osteoporosis
  • Muscle or ligament strain
  • Sciatica
  • Scoliosis

Symptoms of Lower Back Pain

The symptoms of lower back pain can vary depending on the cause and severity of the condition. Common symptoms include:

  • Dull or sharp pain in the lower back
  • Pain that radiates to the buttocks and legs
  • Stiffness or limited range of motion
  • Numbness or tingling in the legs
  • Muscle spasms
  • Difficulty standing or sitting for extended periods

If you are experiencing lower back pain, it is important to seek medical attention to determine the underlying cause and develop an appropriate treatment plan. In some cases, lifestyle changes such as regular exercise, maintaining good posture, and avoiding prolonged sitting or standing can help prevent lower back pain.

Lower back pain is a common condition that affects millions of people worldwide. While there are several causes of lower back pain, stress is one of the most common factors. Stress can cause physical and emotional tension, which can lead to muscle tension and pain in the lower back. In this section, we will explore the link between stress and lower back pain.

How Stress Affects the Body

Stress is a natural response to challenging situations, but chronic stress can have negative effects on the body. When a person is under stress, the body releases stress hormones such as cortisol and adrenaline. These hormones can cause several physical changes in the body, including increased heart rate, elevated blood pressure, and muscle tension.

Chronic stress can also weaken the immune system, making the body more susceptible to infections and illnesses. Additionally, stress can cause inflammation in the body, which can lead to chronic pain and other health problems.

The Relationship Between Stress and Lower Back Pain

Stress can cause or exacerbate lower back pain in several ways. When a person is stressed, their muscles tend to tense up, including the muscles in the lower back. This muscle tension can cause pain and stiffness in the lower back.

Chronic stress can also lead to poor posture and body mechanics, which can put additional strain on the muscles and joints in the lower back. Over time, this can lead to chronic lower back pain.

Furthermore, stress can cause emotional tension, which can lead to pain in the lower back. Many people hold stress and tension in their lower back, which can cause pain and discomfort.

It is important to note that while stress can cause lower back pain, other factors can also contribute to the condition. These factors include poor posture, lack of exercise, and underlying medical conditions. Therefore, it is important to seek medical attention if you are experiencing chronic lower back pain.

Stress Management Techniques


Regular exercise is an effective way to manage stress and alleviate lower back pain. Exercise releases endorphins that help improve mood and reduce stress levels. It also strengthens the muscles in the back, which can help prevent further pain and injury.

Some exercises that can help alleviate lower back pain include:

  • Low-impact aerobic exercises, such as walking, swimming, or cycling
  • Strengthening exercises, such as yoga or Pilates
  • Stretching exercises, such as hamstring stretches or hip flexor stretches

Meditation and Mindfulness

Meditation and mindfulness can help calm the mind and reduce stress levels, which can in turn alleviate lower back pain. These techniques involve focusing on the present moment and letting go of negative thoughts and emotions.

Some ways to incorporate meditation and mindfulness into daily life include:

  • Practicing deep breathing exercises
  • Using guided meditation apps or videos
  • Engaging in mindful activities, such as coloring or gardening

Breathing Techniques

Breathing techniques can help reduce stress levels and alleviate lower back pain. Deep breathing exercises can help calm the mind and relax the muscles in the back.

Some breathing techniques that can help alleviate lower back pain include:

  • Diaphragmatic breathing
  • Alternate nostril breathing
  • Equal breathing

Sleep Hygiene

Getting enough sleep is important for managing stress levels and reducing lower back pain. Poor sleep habits can contribute to stress and exacerbate pain.

Some tips for improving sleep hygiene include:

  • Establishing a regular sleep schedule
  • Avoiding caffeine and alcohol before bedtime
  • Creating a relaxing bedtime routine

When to Seek Medical Attention

While many cases of lower back pain can be treated with self-care and home remedies, there are certain red flags that should prompt individuals to seek medical attention. It is important to note that these red flags do not necessarily mean that there is a serious underlying condition causing the pain, but they do warrant further investigation.

Red Flags for Lower Back Pain

Some of the red flags that may indicate a more serious underlying condition include:

  • Unexplained weight loss
  • Fever or chills
  • Loss of bladder or bowel control
  • Numbness or tingling in the legs or feet
  • Severe, constant pain that does not improve with rest
  • Pain that is worse at night or when lying down

When to See a Doctor

Individuals should seek medical attention if they experience any of the red flags listed above. In addition, it is recommended to see a doctor if the pain:

  • Is severe or does not improve with self-care
  • Spreads down one or both legs
  • Occurs with numbness or weakness in the legs
  • Occurs with difficulty walking or standing
  • Occurs after a fall or injury

If the individual has a history of cancer, osteoporosis, or other conditions that weaken the bones, or if they are over the age of 50, it is also recommended to seek medical attention for lower back pain.

Subscribe To Improve Your Health

I have a 10 day free email series that will tell you what foods to eat and how to start feeling better. You'll get $300 worth of bonuses for signing up at no charge to you - I just want you to feel your best

Add notice about your Privacy Policy here.

Stay in the loop