Understanding Stress and the Pain Cycle: How They’re Connected and How to Break Free

Stress and pain often seem like two separate experiences, but they are intricately connected in a cycle that can feel impossible to break. The pain cycle can feel like a never-ending loop, where stress triggers pain, and pain amplifies stress, leading to more discomfort, and so on. In this blog post, we’ll explore how stress and pain are linked, how they feed off each other, and what steps you can take to break free from this cycle.

The Stress and Pain Cycle Explained

1. Stress Causes Muscle Tension: When we experience stress, our body responds by releasing hormones like cortisol and adrenaline, triggering the “fight or flight” response. This is a natural survival mechanism. However, over time, if stress is chronic, these hormones keep the body in a heightened state of alertness. One common response to this constant state of stress is muscle tension. Tight muscles, particularly in the neck, back, and shoulders, are one of the first signs of stress. This tension can lead to physical discomfort or pain.

2. Pain Increases Stress: As muscle tension builds, it can cause pain in various parts of the body. This pain can become persistent or chronic if not addressed. The experience of pain can trigger emotional and psychological responses, such as frustration, anxiety, or depression. These emotions can amplify the perception of pain, making it feel more intense and harder to manage. Pain, therefore, adds to your overall stress level, making you feel trapped in a cycle.

3. Stress Increases Sensitivity to Pain: Not only does pain increase stress, but stress also makes you more sensitive to pain. Studies have shown that chronic stress can alter the way the brain processes pain signals, making the pain feel worse than it actually is. This is known as “central sensitization.” In simple terms, when you’re stressed, your nervous system becomes more reactive, making it easier to feel pain, even from minor triggers.

4. The Cycle Continues: As stress and pain feed off each other, the cycle becomes self-perpetuating. The pain you feel makes you more stressed, and the more stressed you get, the more your pain increases. This cycle can be physically exhausting and mentally draining, often leading to feelings of helplessness. It’s not just about physical discomfort – chronic stress and pain can significantly impact your mental well-being, leading to burnout, anxiety, or depression.

Breaking the Stress and Pain Cycle

Understanding the connection between stress and pain is the first step to breaking the cycle. Here are some strategies that can help you manage stress and reduce the impact of pain:

1. Practice Mindfulness and Meditation: Mindfulness practices such as deep breathing, meditation, and yoga can help break the cycle of stress and pain. By focusing on your breath and being present in the moment, you can activate your parasympathetic nervous system (the “rest and digest” system), which counteracts the “fight or flight” response. Regular mindfulness practice can reduce the intensity of pain and help you manage stress more effectively.

2. Exercise Regularly: Physical activity is one of the best ways to manage both stress and pain. Exercise helps release endorphins, the body’s natural painkillers, which can reduce the perception of pain. It also helps reduce muscle tension and improves circulation, which can alleviate stress-related physical discomfort. Whether it’s walking, swimming, or strength training, find a form of exercise that works for you and make it a regular part of your routine.

3. Nutrition and Hydration: Proper nutrition and staying hydrated can also play a role in managing stress and pain. Diets rich in anti-inflammatory foods like fruits, vegetables, and healthy fats can support your body’s ability to manage stress. Staying hydrated ensures that your muscles and joints are well-lubricated and can better handle physical strain. Avoiding excessive caffeine, alcohol, or processed foods can also help reduce stress and pain.

4. Myofascial Release: Myofascial release is a therapeutic technique that targets the fascia, the connective tissue surrounding muscles. By applying gentle pressure, it helps release tension, reduce pain, and improve flexibility. This treatment alleviates muscle tightness and enhances blood flow, promoting relaxation and overall muscle health.  Studies have shown that in just 20 minutes of therapy you can increase your serotonin and dopamine levels while reducing your cortisol and overall stress response. 

Final Thoughts

Stress and pain are often locked in a vicious cycle, but understanding how they interact can help you break free. By adopting a holistic approach that addresses both the physical and emotional aspects of stress and pain, you can regain control over your well-being. Remember, it’s okay to seek support, and small changes in lifestyle and mindset can make a significant difference in how you experience stress and pain. Breaking the cycle may take time, but with persistence and the right strategies, you can find relief and live a more balanced, pain-free life.

About the author: Dr. Jason Moss, DC, CFE, is the president and founder of MyoCore. He received his doctorate from Cleveland Chiropractic College and his bachelor’s degree in clinical psychology from the University of Iowa. Dr. Moss is certified in NBCE physiotherapy, as well as a certified functional evaluator (CFE). He was named a candidate for fellow of the American Board of Disability Analysts. Dr. Moss is an adjunct faculty member at Cleveland and a guest lecturer for the University of Missouri Kansas City School of Medicine’s integrative medical department.

Did you know that fascia is the largest organ in the human body? Fascia comprises the body’s primary connective tissue, meaning it acts as a “layer” (three actually) that wraps around all bodily structures, including muscles, organs, bones, nerves, and everything in between. Think of it as the body’s cling wrap. It holds all your organs and muscles in place. What you might not know is that damage to fascia causes chronic pain. And considering that roughly 27% of people experience chronic pain, maintaining a healthy fascia is critical for everyone, not just athletes. Let’s explore the value of myofascial release therapy and understand how this technique, paired with personalized treatment plans, offers medical benefits for people of all ages.

Value of Myofascial Release Therapy in Injury Treatment & Prevention

When treating and preventing sports injuries, myofascial release therapy (MRT) offers robust benefits. This approach uses a combination of tried and tested deep tissue manual techniques to minimize tension, thus relieving pain, twitching, and stiffness in the fascia.

Our myofascial release patients have experienced life-changing results for various issues, including neck pain, headaches & migraines, fibromyalgia, lower back pain, shoulder pain, extremity pain or numbness, plantar fasciitis, carpal tunnel, tennis elbow, golfer’s elbow, and rotator cuff injuries to name a few.

MRT offers an excellent solution if you’ve already experienced an injury, loss of mobility, chronic pain, or are looking for ways to play safe. Let’s discuss more advantages of using myofascial release therapy for sports injury treatment and prevention.

Fun Fact: Fascia looks like a spider web under a microscope. It functions similarly, supporting up to ONE TON of weight per square inch. That’s equal to a Volkswagon beetle on your chest!

How Myofascial Release Chiropractors Can Help Prevent Sports Injuries

Aside from reducing existing tension in the fascia region, myofascial release therapy provides a wide range of benefits for those looking to avoid sports injuries. Although there is no way to guarantee an accident won’t happen, our advanced soft tissue techniques significantly decrease the chances.

What Are the Benefits of Myofascial Release?

Those who’ve lost flexibility, strength or function after an injury, or who are experiencing chronic muscle and joint pain are excellent candidates for myofascial release therapy. It can help treat a variety of conditions, including:

Myofascial release therapy can help prevent injuries brought on by physical activities by 

• Enhancing joint motion
• Restoring body mechanics and good posture
• Boosting muscle function
• Improving flexibility
• Increasing strength and performance

MyoCore doctors apply manual pressure and deep tissue stretching to soften and relax muscles, which increases function and mobility. After you receive extensive hands-on treatment from our skilled doctors, you can expect reduced pain and more mobility in the muscles and joints, thus contributing to fewer injuries and increased athletic ability.

How Myofascial Release Chiropractors Treat Sports Injuries

While chiropractic techniques undoubtedly help prevent sports injuries, they still occur. The good news is that myofascial release provides a powerful recovery tool for treating sports injuries. MyoCore doctors are trained in evidence-based procedures that are non-invasive and drug-free.

The objective of Myofascial release is to use deep tissue massage techniques to target pain “bound” by tight fascia. When performed on an injured area, myofascial release therapy liberates bands of scar-like tissues (adhesions) and trigger points to restore function to the affected muscle and joint, which minimizes pain and boosts recovery time. If you have a sports injury bothering you, set up an appointment with our doctors to go over your health history and schedule a 1-on-1 exam. After that, we’ll work with you to create a personalized care plan.

Find a Myofascial Release Chiropractor Near You

At MyoCore, our doctors focus on advanced soft-tissue techniques to prevent and treat sports injuries and improve recovery time. Our treatment model is distinct because we’re located in hospitals and work alongside medical doctors, physical therapists, and other healthcare professionals, which allows us to solve complicated issues. We’ve applied a 3-phase approach that consolidates integrated care with a customized treatment plan and extensive hands-on treatment sessions. As opposed to traditional chiropractic therapy, the doctors at MyoCore dedicate sufficient time to all their patients, conducting deep tissue treatments during each visit.

If Myofascial release therapy sounds appealing, schedule an appointment at a chiropractic clinic near you today. 

Sources:

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Chronic Pain and High-impact Chronic Pain Among U.S. Adults, 2019, 2020

MyoCore is dedicated to improving the quality of life of every patient that walks through our doors. Our doctors use a combination of proven manual therapies and techniques to relieve pain, improve joint motion, and optimize muscle function. One of the most effective treatments we provide is myofascial release therapy. Our patients have seen amazing results for issues ranging from back pain, to plantar fasciitis, to shoulder pain, and much more. Prior to coming to their first consultation, many patients have never heard of myofascial release therapy. Read on to learn about this incredible treatment option, and how it can help patients with varying types of pain.

What Is Myofascial Release?

Myofascial release therapy is a hands-on, deep-tissue therapy technique that focuses on releasing muscular shortness and tightness by targeting hard knots or trigger points in the muscle tissue that can elicit tenderness, stiffness, pain, and even twitching. The technique targets pain that originates from skeletal muscle or connective tissues that are “bound” by tight fascia. It does this by applying sustained pressure, over a longer period of time, to the area to release the fascia. When this tissue is tight, it puts extra pressure on the muscles and joints, thus leading to pain or dysfunction.

How Does Myofascial Release Work?

Myofascial release therapy aims to reduce tension within the dysfunctional part of the fascia that can cause pain. During treatment, myofascial release practitioners apply deep, focused manual pressure on an affected area to relieve tension and tightness. This also helps to soften any scar tissue.

What Are the Benefits of Myofascial Release?

Those who’ve lost flexibility, strength or function after an injury, or who are experiencing chronic muscle and joint pain are excellent candidates for myofascial release therapy. It can help treat a variety of conditions, including:

• Habitual poor posture
• Lower back pain
• Shoulder pain
• Neck pain/headaches
• Extremity pain or numbness
• Pain from physical trauma and injuries
• TMJ/TMD
• Carpal Tunnel Syndrome
• Fibromyalgia
• Plantar Fasciitis

A few of the key benefits of MFR therapy are:

• Pain reduction
• Restoration of proper posture and body mechanics
• Improved flexibility
• Enhanced strength and performance

Find a Myofascial Release Chiropractor Near You

MyoCore’s doctors specialize in myofascial release therapy. Our treatment model is unique because we are located in hospitals, which enables us to work closely with medical doctors, physical therapists, and other healthcare professionals to solve even the most complex conditions. We implement a 3-pronged approach that incorporates integrated care with a personalized treatment plan and comprehensive treatment sessions. Unlike traditional chiropractic therapy sessions, our doctors spend an extended amount of time with each patient, performing hands-on, deep tissue treatments. If this sounds like something you could benefit from, schedule an appointment at a chiropractic clinic near you today.

In most doctor’s offices, when you stand up to say hello, the doctor says “hello” back.

In a MyoCore office, when you stand up to say hello, our doctors also say “hello” — but at the same time they’ll be evaluating you — your posture… your shoulders… your hips… your movement… your balance… your gait… your arm cycle… the way you carry yourself, etc.

It’s all a part of your FIRST VISIT experience.

Something else you’ll find at a MyoCore office is that our doctors quickly build a rapport with their patients. And over time, that rapport becomes a mutual trust between them.

But it all starts with that first meeting.

Here’s what else you can expect as a first-time MyoCore patient.

You’ll Begin by Completing a New Patient Questionnaire

You’ll fill out your New Patient Questionnaire, which covers daily activities, work, exercise, habits, job, eating habits, and mental or physical stressors.

MyoCore’s health history review will include your pain history, past injuries, family history, any accidents, underlying medical conditions, health concerns, and an objective postural analysis. We will assess your pain location and symptoms, like shooting, stabbing pain, do a strength evaluation, as well as a range of motion and joint restriction test. Then, we will begin evaluating your muscles and testing your strength, function, and muscular pain levels.

During this initial health assessment, your MyoCore doctor will look at your medical history as well as review notes from your referring physician, when necessary, to get a full and comprehensive view of your health history. At MyoCore, our in-hospital location enables us to collaborate with medical doctors, physical therapists, and mental health professionals to ensure that a patient’s whole health is taken into consideration to create your personalized pain care plan.

It’s such a relief to see a chiropractor that works with my primary care doctor. I feel better knowing that all aspects of my health are considered with MyoCore.”

— K. Kelly

After the initial health assessment, you’ll move into the physical examination portion of your visit. Your MyoCore doctor will perform a thorough and comprehensive physical exam to assess your pain, your posture, and your body’s overall function.

During your physical exam, your doctor will perform:

• A posture analysis to identify any deviations from normal alignment;
• Functional movement/Range of motion tests to evaluate fundamental movement patterns;
• Reflex tests to assess your body’s reactions;
• A trigger points analysis to see what may be causing you significant pain;
• Muscular function tests, because muscle dysfunction is a common cause of pain symptoms; and
• An overall pain assessment.

“A thorough exam, allows us to diagnose a patient in pain effectively, and that enables us to create a treatment plan that gets patients out of pain faster.”

— Dr. Jason Moss, Founder of MyoCore

Your MyoCore doctor will optimize the impact of each session with you by tailoring the right combination of techniques to fit your specific needs. Each treatment plan will include Myofascial Release and gentle chiropractic adjustments that together provide therapeutically effective treatments that help produce long-term results.

• Myofascial Release: Myofascial release is a deep tissue therapy performed by your doctor for 15-30 minutes. This therapy feels amazing, and it’s also a very effective treatment for pain. Myofascial release breaks down trigger points and scar tissue, reducing pain, alleviating muscle tension, and improving overall function.
• Gentle Adjustments: Your doctor will apply gentle pressure to your spine to reduce joint pain and inflammation and decrease restriction in your spinal joints. Adjustments improve range of motion and decrease pain levels.

Once you have the details of your personalized care plan set, you’re ready to take the next step toward a better quality of life.

Does Insurance Cover Your Chiropractic Care?

Now that you have reviewed your personalized care plan, you will meet with the office staff to walk through your treatment plan, your insurance coverage and payment options. MyoCore accepts all insurances in the hospital system.

And since you provide your insurance information on the first visit, your integrated care team will have your coverage details ready for your review. For most patients, insurance will cover a good portion of their care. But you’ll see exactly what your specific coverage is and we’ll point out any out-of-pocket costs and/or deductibles so you have a full understanding of what your payment will be.

If you don’t have insurance, we will work with you to create an affordable care plan that fits your budget.

On your first day, we want you to leave the in-hospital clinic feeling great. So, before you go, you’ll receive your first treatment, which includes myofascial release and an adjustment. You’ll notice at MyoCore, the approach is different from traditional chiropractic therapy sessions. For starters, MyoCore doctors focus on your muscles. They spend an extended amount of time with each patient, performing hands-on, deep tissue treatments.

Your first treatment will take place in a private room with your doctor, and the session will take about 20 minutes. Dr. Moss says it’s important to treat both the muscles and the joints together, because one can’t function optimally without the other. “No joint moves independently of a muscle,” said Dr. Moss. “Muscles control joints.”

During your first treatment, your MyoCore doctor will focus on releasing muscles, loosening tight areas and trigger points, and breaking up adhesions in the joints. This, combined with the adjustment, will help improve your range of motion and reduce your pain levels.

In most cases, you will feel relief quickly – even after your first treatment. But it’s important to complete your entire care plan so you can address the root causes of your pain and prevent it from reoccurring.

After your first treatment, you may immediately feel less pain and notice an increased range of motion. Some patients even say they experience a “euphoric” feeling because the muscle tension has left their bodies.

Moving forward…

Before you leave, you’ll receive a folder with your diagnosis, a prescription for future visits (e.g., 3x a week for 3 weeks, your future treatment schedule will depend on the severity of your symptoms), an insurance sheet and costs for your three phases of treatment (therapeutic/restorative/maintenance). You can also book your next few appointments with the office staff before you go.

When you are all finished with that first visit, you’ll have a full understanding of how MyoCore’s treatment recommendations are customized to you and your specific needs. If you’ve had enough pain in your life and you’re ready to get started with MyoCore, schedule an appointment today.

If you’ve had enough pain in your life and you’re ready to get started with MyoCore, schedule an appointment today.

“MyoCore doctors start by looking at muscle dysfunction… every joint is controlled by a muscle contraction. If a patient has pain and has a restricted motion segment, a MyoCore doctor is going to evaluate the muscles that are controlling that joint complex. That’s where we’ll find out what’s restricting the patient’s movement.”

— Dr. Moss, Founder of MyoCore

Check out our latest infographic to:

• See tips on how to improve your posture
• Take a quick visual test to evaluate your posture
• Learn how chiropractic care can help!

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Level Up Your Health This Year

In our latest free guide, learn about how you can become the healthiest version of YOU this year – and beyond!

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Where is your pain REALLY coming from?

Crack the code! In our latest free guide, learn all about where your pain may REALLY be coming from – and what to do about it.

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PERFECT YOUR POSTURE FOR EVERYDAY LIVING

A key component of living your healthiest life? Better posture. Posture can impact the way you look, feel, and move. This month’s guide is full of tips to get you sitting, standing, sleeping, and even texting better than before.

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“Everyday Ergonomics: Day & Night”

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When it comes to your workout, both warm-up and cool-down stretches are important for injury prevention and optimal recovery. The following exercises will help increase your range of motion, ease existing aches and pains, and help prevent strains while working out.

CAT-COW STRETCH

1. Start on on your hands and knees, with your back flat in a tabletop pose 
2. Slowly arch your back and push your stomach toward the floor as you look toward the ceiling, holding that position for three seconds
3. Then, slowly round your back up and tuck your tailbone under, pushing your spine up toward the ceiling as you look down toward the floor 
4. Gently flow between arching and rounding your back 5-10 times, breathing in and out with each motion

Benefits:

The Cat-Cow stretch helps mobilize the spine and eases tense back muscles, which can be a particular problem for weightlifters or athletes who sit a lot during the day. While this can be done as a warm-up or a generalized exercise to prevent back pain, we recommend utilizing it as a cool-down after exercise to alleviate any strain from activity.

DOORWAY STRETCH

1. Approach a doorway with your arm positioned up and at a 90-degree angle. Rest your forearm on the doorframe
2. Step forward in the doorframe, but leave your arm on the door. You should feel a stretch in the front of your shoulder. For a deeper stretch, step forward a little more. 
3. Switch arms to stretch both sides. For a more complete shoulder stretch, straighten your arm in the doorframe to reach up above your head, and step forward.

Benefits:

This stretch helps access muscles commonly used by athletes or in the gym, like the shoulders, triceps, and deltoids. This is a great warm-up exercise to increase mobility in the shoulders, prevent injury and strains, and to warm up the joints in your upper body.

FIGURE FOUR

1. Lie on your back and bend your knees
2. Cross your right leg over your left leg by resting your right ankle on your quad 
3. Grasp the back of your left leg with both hands and pull back gently, until you feel a stretch in your hip and glutes 
4. Switch sides and repeat

Benefits:

Figure four makes an excellent warm-up exercise because it stretches the glutes, hips, and hamstrings, all of which need to be warm and loose before intense activity. The glutes and hips are common areas for general exercise wear-and-tear, so if you’re feeling soreness in the days after a workout session, give this one a try.

Download this simple guide to learn about some of the most common exercise injuries facing athletes today… and what you can do to prevent them!

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