You spent the weekend gardening—digging, lifting, weeding, and enjoying getting things done. The next morning, your back hurts.

Perhaps you strained a muscle. But as you try to get out of bed, you begin to worry. Have I really injured myself? Will I be able to work tomorrow? How will I take care of the kids?

Now you have pain and worry. Your body becomes more tense and alert. The pain feels stronger, which seems to confirm your fear that something is seriously wrong. That brings more worry, which can further amplify the pain.

A cycle has begun.

Pain responds to more than injury

Pain is influenced by what is happening in our tissues, but also by our emotions, our circumstances, and how safe or threatened we feel. Stress, fear, anger, sadness, and grief can increase the intensity of pain. Pain, in turn, can make those feelings harder to manage.

Perhaps you’ve just had a fight with someone you love. You’re going through a divorce or dealing with a difficult work environment. Or you’re struggling with the pressures of our stressful world. Those challenges can add to the distress you’re already experiencing about your sore back.

All the situations above, including our back pain itself, activate the sympathetic nervous system—our “fight or flight” system. We become more alert and ready to respond to a threat, regardless of the size or reality of that threat. Pain can become more intense. That increased pain can then fuel further alarm.

It is easy to interpret stronger pain as evidence of a more serious injury. But pain is a protective experience, rather than a precise measure of tissue damage. More pain does not necessarily mean more damage.

Interrupting the cycle

Recognizing this relationship gives us another way to respond. Along with caring for the physical injury, we can address the worry and stress that may be turning up the volume on our pain.

One useful step is getting the injury assessed by a healthcare professional. Understanding what is injured, how serious it is, and what activities are appropriate can help replace uncertainty with a plan. 

We can also explore familiar ways of settling ourselves. You might find comfort in gently rocking in a rocking chair. A short, comfortable walk may help, if walking is appropriate for your injury. Watching a comedy show might give you a welcome break from monitoring every sensation.

Slow breathing, listening to music, talking with someone supportive, getting a Zero Balancing or massage session, or any stress management practice you already enjoy may also help you feel more settled. You are regulating your nervous system and bringing it into better balance. Relaxation can help interrupt the cycle of pain leading to stress leading to more pain.

There is no requirement to make yourself cheerful or stop feeling grief or anger. The question is simply: What might help me feel a little more supported and less alarmed right now?

Healing and feeling better

An injured muscle or joint needs time and appropriate care to heal. Reducing worry does not replace that process. But we may be able to ease some of our pain while healing is underway.

The pain is real. Understanding what can amplify it gives us more ways to care for ourselves—and more opportunities to interrupt the cycle.