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Stress-related head and neck pain is treatable
By Catherine Mormile, DPT OCS OTR/L
Mormile Physical Therapy
In costs of lost productivity and absenteeism, U.S. industry loses approximately 550 million working days annually to stress related head and neck pain. A total of 40 percent of the working population is at risk at any time for developing head and neck pain.
Why do so many people tell their healthcare provider that they hold all their stress in their painful head, neck and shoulders? Does this sound like you? Relief may be as easy as a stretch, a deep breath or a mini vacation for the mind.
Everyday, our nervous system is steadily producing endorphins - the same neurochemicals that produce the runner's high. These endorphins give us a sense of well-being and comfort as our bodies are bombarded daily with fatigue or pain messages. The endorphin production is generally adequate for our daily activities and life requirements.
In extreme situations, such as activities that require multitasking under time constraints and meeting deadlines, mental and physiological fatigue accompanied by postural disharmony may deplete the entire endorphin supply. Because almost 50 percent of endorphin receptors are situated in the jaw, head, neck, and shoulder muscles, endorphin depletion will result in throbbing muscle pain and perceived fatigue in these areas.
When this occurs, the autonomic nervous system heightens its tone to prepare the individual for fight or flight. As a result, the individual will assume what is called the guarded posture characterized by a clenched jaw, forward head and tight, elevated shoulders. Respiration becomes rapid and shallow, inhibiting oxygen perfusion to the tissues. Instead of breathing with the diaphragm, the chest and neck muscles are utilized in a fatiguing manner. To make matters worse, the nervous system will proactively evoke the guarded posture at the slightest hint of physiological or even emotional distress.
Many experience this hypervigilant stress response manifested by chronic and debilitating muscle pain, fatigue and tightness. So, what can be done?
First and foremost, a fit body is unlikely to become endorphin depleted. Moderate exercise 20 to 30 minutes most days of the week enhances fitness and endorphin production. Strong, flexible muscles maintain postural stability and function. Adequate nutrition and sleep produces the chemical precursors of endorphins. Good fitness enhances both emotional well-being and stress management.
Watching for the signs of guarded postures may minimize muscle pain and stiffness at work. Eliminate them and enhance well-being by stretching and correcting posture. Take time to give yourself a mini vacation for the mind by relaxing the tightened muscles, unclenching the teeth, loosening the shoulders and breathing slowly and deeply using the diaphragm. Congratulate yourself for taking a positive step toward a pain-free workday.
At Mormile Physical Therapy we can work with you to establish the appropriate hands-on, fitness and stress relief strategies to fit your needs. We will also assist you to obtain knowledge from our publications and other resources such as the International Association for the Study of Pain and the National Institute of Health.
Catherine Mormil is a doctor of physical therapy, board certified orthopaedic specialist, occupational therapist and co-owner of Mormile Physical Therapy with special interests in temporomandibular and head/neck pain disorders, cervical dysfunctions, and difficult and complex orthopaedic dysfunctions. Appointments can be scheduled by calling 561-1800.
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