Stress and Lower Back Pain
Three gentle ways to help ease tension and support your wellbeing
Lower back pain is incredibly common and can affect every aspect of daily life. It is one of the leading reasons people take time away from work, and for many women in their late 40s, 50s and beyond, it can become more noticeable during the perimenopause and menopause.
During this stage of life, hormonal changes, disrupted sleep and increased stress can all influence how our bodies feel. Whilst they may not be the direct cause of lower back pain, they can contribute to muscle tension, stiffness and increased sensitivity to discomfort.
The encouraging news is that small, consistent changes can make a meaningful difference.
How are stress and back pain connected?
When we're feeling stressed, our nervous system prepares the body for action. Muscles naturally tighten, particularly around the shoulders, neck and lower back. If stress continues over time, this tension can become persistent, leaving muscles feeling tight, fatigued and uncomfortable.
Stress can also affect the quality of our sleep, reduce our motivation to move and increase our awareness of pain, creating a cycle that's difficult to break.
Supporting both your body and your nervous system can often help you feel more comfortable.
Three simple ways to take back control
1. Breathe deeply and slow down
When we're anxious or under pressure, our breathing often becomes shallow and chest-focused.
Instead, try gentle diaphragmatic breathing.
Place one hand on your lower abdomen.
Breathe in slowly through your nose for a count of four, allowing your abdomen to gently rise.
Pause briefly.
Breathe out slowly for a count of six, allowing your abdomen to soften.
Even just a few minutes of slow breathing can help calm your nervous system, reduce muscle tension and encourage relaxation.
2. Keep moving gently
It can be tempting to avoid movement when your back is painful, but gentle activity is often more helpful than prolonged rest.
Simple stretches, such as Child's Pose or Cat-Cow, together with a gentle walk, can help reduce stiffness, encourage mobility and support your overall wellbeing.
Always work within your comfort level, and if pain is severe or persistent, seek advice from a healthcare professional or physiotherapist.
3. Build movement into your day
Whether you spend long periods sitting or standing, your lower back benefits from regular movement.
Try setting a reminder every 30 to 60 minutes to stand, stretch or take a short walk—even for just a minute or two. These small changes soon add up and can help reduce muscle tension throughout the day.
Looking after yourself matters
Stress and lower back pain can feel overwhelming, particularly when they're affecting your sleep, work or daily activities.
Whilst there is rarely a quick fix, supporting your nervous system, moving regularly and making time for relaxation can all play an important role in helping you feel more comfortable and resilient.
At Grounded Grace Collective, I offer a calm, supportive space where you can pause, breathe and reconnect with yourself. Although Reflexology and Reiki Energy Healing are not treatments for lower back pain, many clients find they help reduce stress, promote deep relaxation, improve sleep and support an overall sense of wellbeing while living with ongoing discomfort.
Sometimes, giving yourself permission to slow down is one of the most important steps towards feeling better.
If you'd like to know more
If you'd like to explore whether Reflexology, Reiki Energy Healing or a personalised wellbeing session could support you, I'd be delighted to have a confidential conversation.
You can get in touch in whichever way feels most comfortable:
Email: welcome@groundedgracecollective.co.uk
Telephone: 07841 847272
Text or WhatsApp: 07841 847272