We all experience stress to a certain degree. But intense, prolonged stress can be detrimental to your overall health and take years off of your life. Don’t let this happen to you! It’s possible to feel better and be healthier through chiropractic treatment.
The 4 Types of Stress
First, let’s start at the root of the problem by briefly describing the four primary types of stress:
Environmental. Any type of physical stressor on your 5 sense. Could be something you see, feel, hear, touch, or taste. Like noise, weather, disturbing images, etc.
Physiological. Develops when we experience a physical change. Some examples are growth spurts, puberty, menopause, poor nutrition, not enough sleep, lack of exercise, aging, injury, or illness. This can also include psychological stressors that have a physical affect on our bodies, like headaches, tense muscles, anxiety attacks, depression, or an upset stomach.
Emotional. We typically produce this type of stress with our own thoughts. When there is a change in our environment or circumstances, our brain reacts by conducting a “threat-assessment” and determines whether or not to put up defenses. This affects our ability to be either stressed or relaxed.
Social. Psychological stress related to our interactions with others. This is often triggered when we face demands like public speaking, job interviews, competing priorities, conflict, loss of a relationship or loved one, and financial crisis.
The Effect Stress Has on Your Body
Many health conditions are caused or worsened by these various kinds of stress. This is because stress triggers the body’s fight or flight response. This physical reaction affects almost every part of your body. Your brain stimulates your nervous system, causing your blood pressure and heart rate to increase, your vision and hearing to become more sharp, and your adrenal glands to release adrenaline. This is a positive reaction if you need to run from danger, but prolonged, unnecessary stress can damage your body.
How Chiropractic Care Combats Stress
Here is where we come in! Chiropractic care helps the body process stress and release tension in a healthy way. Although we can’t change your circumstances or stop stress triggers from bombarding you, we can teach your mind and body how to develop healthy responses to stress.
Chiropractic treatment focuses primarily on the spine. A healthy spine is number one when it comes to managing and healing your stress. Your spine is the root of your nervous system, or the medium through which nerve impulses travel from your brain to the rest of your body. Excessive stress causes muscle tension, which puts pressure on your bone structures, causing your spinal column to fall out of alignment.
Chiropractic therapy helps to release muscle tension and realign your spine. This helps to improve blood circulation and relax your body. These adjustments can also help your brain to snap out of the fight or flight mode triggered by stress.
Chiropractors are also trained in nutritional, meditation, and relaxation therapies that can be tailored to your specific needs.
Suggested Techniques to Relieve Stress
In order to keep your spine in line, we suggest focusing on proper posture. Think of having a string attached to your head, gently lifting upward. This will help you to sit and stand straight without hunching over.
We also suggest applying the following relaxation techniques in moments of high stress:
Breathing Exercises
- Either sit or lay down with your back straight.
- Place one hand on your chest and the other on your stomach.
- Breathe in deeply through your nose. The hand on your stomach should rise and the hand on your chest should have very little movement.
- Slowly exhale through your mouth. Contract your stomach muscles and push out as much air as you can. Again, the hand on your stomach should move but the hand on your chest should only move a small amount.
- Repeat this process until you feel calm and relaxed. You may even play soothing music during this exercise if you’d like.
Stretching Tight Muscles
For the Shoulders and Neck:
- Sit with your back flat, preferably against a wall.
- Stretch your out in front of you and cross your ankles.
- Reach over your head with your right arm and touch your left ear.
- With your shoulders down, gently pull your head toward your shoulder.
- Hold this position for 20-30 seconds then release.
- Do this exercise 3 times, then switch to your left side and repeat.
For the Hamstrings and Lower Back:
- Sit flat on the floor, feet shoulder width apart, and back straight.
- Bend at the waist and reach for yours, contracting your abdominal muscles.
- Rest face down with your head in your lap for 20-30 seconds.
- Slowly return to the starting position and repeat this stretch 3 times.
For the Shoulders and Upper Back:
- Stand up straight with your knees slightly bent and your feet shoulder width apart.
- Lift your right arm straight up in the air, with your palm facing your right ear.
- As you reach toward the ceiling, don’t shrug your shoulder but keep it down.
- Hold this stretch for 20-30 seconds then release.
- Repeat this 3 times, then do it on your left side.
To consult with a professional and create a specialized plan to help cope with your stress, contact Spring Creek Medical today!
