Lower back pain isn’t just a minor inconvenience—it’s one of the leading reasons people miss work. In the UK alone, an astonishing 12.5 million working days are lost every year to back pain. For women in their late 40s to 60s, lower back pain can become even more persistent, particularly during menopause, when hormonal changes and stress can add extra layers of complexity.

The good news? Understanding the connection between stress and back pain is the first step toward relief.

What Links Stress and Lower Back Pain? 

Stress can trigger muscle tension, especially in the back and shoulders, as your body braces itself for "fight or flight." Over time, these muscles and fascia can stiffen, leading to discomfort. (Frustratingly, during menopause hormonal shifts may amplify stress and exacerbate the pain).

The great news is that small, consistent actions can make a big difference. Here’s how you can start feeling better today:

3 Easy tips to take back control

1 Breathe and Reset

When stress hits, your breathing often becomes shallow, which can tighten your muscles further. Pause for a moment and try deep, diaphragmatic breathing. Inhale slowly for a count of four, hold for four, and exhale for six. This calms your nervous system and helps release tension in your back. Take a look at my Instagram profile for more breathing tips @sarahwoodhousetherapy.

2 Move Gently

Staying still might seem like the safest option when your back hurts, but gentle movement can work wonders. Try simple stretches like a child’s pose or a cat-cow stretch to ease stiffness. Even a short walk can help loosen tight muscles and boost your mood.

3 Take Breaks

If your days are filled with sitting or standing for long periods, your lower back bears the brunt. Set a timer to remind yourself to stand, stretch, and move every 30 minutes if only for a minute. High step and move your arms as you walk to the loo! These small breaks can make a big difference over time.

YOU can make a difference!

Stress and back pain don’t have to control your life. By taking simple, proactive steps, you can ease the tension and feel more like yourself again. And remember, your back - and your overall well-being - deserve and need your care and attention.

More help

Part of looking after yourself is trying to reduce stress - and that isn't always easy! So if you think a regular treatment with me might help, then feel free to drop me a line for a confidential chat.

Have a great week, Sarah x