The effect of stress on bones and muscles
Many of us know that chronic stress can create problems for our circulatory system, in the form of hypertension; for our digestive system in the form of indigestion; and for the nervous system in the form of headaches and insomnia. Did you know that chronic stress is also a major source of discomfort and pain in our muscles and joints? This is because one of the effects of the stress response is to contract the main muscles groups of the body in preparation to fight or flee when we meet a threat or emergency.
When this muscular contraction occurs occasionally in time of need, it is healthy and sometimes absolutely necessary. An example of this is when you are crossing the street and have to jump out of the way of a car. But, when stress becomes chronic due to daily traffic and deadlines at the office, muscle soreness and pain related to the stresses of daily living can result.
Pain, soreness and inflammation occur due to chronic stress because when muscles are contracted, blood supply and oxygen to those areas is increased initially, but if the muscles remain contracted chronically, waste products build up and these areas become depleted of oxygen and nutrients. Movement becomes limited in these areas and inflammation and pain occur, which further restricts movement and circulation leading to more restriction and more pain.
Chronic stress creates a vicious cycle
Chronic stress therefore creates a vicious cycle within the musculo-skeletal system in which inflammation causes pain which leads to loss of movement which leads to more inflammation and pain. So, it becomes a never-ending loop. Chronic stress also effects the health of the muscles and bones because the very nature of stress is to mobilize energy so we can meet a demand. When stress is occasional, this energy is mobilized from the body’s reserves. As these reserves become depleted, your body will seek energy anywhere it can find it, including in the bones and muscles, creating a situation where the Musculo-skeletal system becomes chronically malnourished.
Chronic stress can also be a factor in poor posture such as a position with the head forward toward the computer and other office related tasks. Stress also leads to a lack of body awareness which exacerbates poor posture and cans also lead to falls and accidents. Poor postural habits related to chronic stress tend to become habitual leading to lack of movement in specific areas of the body and contributing to the pain cycle.
Chronic stress also affects our musculo-skeletal system because the stress emotions of fear, anger and sadness tend to make postural problems worse. A slumped posture related to sadness or depression, or a chronically defensive posture related to anger can evolve into postural problems which cause tension, inflammation and pain.
Yoga Exercise to reduce stress response
Yoga uses a multifaced approach to optimize posture and simultaneously reduce stress.
- The warm-up movements release tension from every part of the body, facilitating healthy movement and increasing circulation and release of toxins from all the muscles.
- The Yoga poses train every area of the body in optimal posture and strengthen the muscles and joints that support that posture. This is especially important in maintaining balance as we age in order to prevent falls.
- The affirmations and gestures (mudras) cultivate positive attitudes and qualities that serve as an antidote to stress.
- The breathing techniques enhance circulation and the removal of waste products from the entire body. Something as simple as abdominal breathing works as pump to enhance circulation and elimination.
- In deep relaxation, all the cells and tissues of the body are nourished and restored while inflammation is reduced.
- In meditation, we become calm and centered with the entire body supported optimally in its ideal posture. This creates a deep body memory to remain calm, centered and aligned, not only in meditation but in daily living.
Joseph Le Page
Joseph Le Page founded Integrative Yoga and Integrative Yoga Therapy in 1993, and is a pioneer in the field of Yoga therapy training programs. He began teaching yoga therapy in hospital settings in 1995 and continues up to the present as Director of The Healthy Heart Program, which conducts Yoga Therapy group programs in public health settings in Brazil.
Joseph has been a speaker at major conferences including Yoga Journal, the International Association of Yoga Therapists, the Kripalu Yoga Teacher’s Association, the International Association of Yoga and Ayurveda, and others. He is co-founder and director of the Enchanted Mountain Yoga Center in Garopaba, Brazil, one of the largest Yoga retreat centers in South America.
He is the co-author of the book Yoga Toolbox for Teacher and Students, one of the most widely used materials in teacher training programs in the US and in Brazil, published by Integrative Yoga. He is also co-author of the book Mudras for Healing and Transformation, also published by Integrative Yoga.
Vyana Vayu and breath in every joint of the body: Watch the meditation with Joseph Le Page
