The hidden link between physical discomfort and emotional well-being
Imagine waking up with intense back pain, so severe that it drains your motivation to start the day. A wave of panic sets in: “What if this never gets better?” You feel frustrated, exhausted, and irritable. Reaching for painkillers might bring temporary relief, but deep down, you sense there’s more going on. Interestingly, the pain often worsens during stressful or emotionally challenging times. What if your emotions and thoughts influence physical pain and discomfort? And what role do the mind-body connection, trigger points, and fascia play in this? Read on if you want to understand more about the mind-body connection in trigger points and back pain.
What are Trigger Points?
Myofasciale triggerpoints zijn kleine, knopen of verkrampingen in je spiervezels. Door de micro verkrampingen in het spierweefsel kan er minder doorbloeding naartoe en treedt er verzuring op. Je spier is nu niet meer in staat om te ontspannen. Je kunt triggerpoints herkennen aan de voelbare knobbeltjes in strakke banden van spiervezels. Triggerpoints kunnen ontstaan door overbelasting, stress, trauma, een slechte houding, maar ook door vitaminetekorten en bewerkte voeding. Deze spierknopen zorgen niet alleen voor lokale pijn, maar kunnen ook pijn uitstralen naar andere delen van het lichaam, zoals rug, nek, schouders, heupen, hoofdpijn en migraine veroorzaken. Ook wel afgeleide pijn genoemd. Dit maakt het vaak lastiger om de exacte bron van het ongemak te lokaliseren.
Trigger points in your muscles can have a major impact on your daily life. In the Netherlands, it is estimated that more than a million people suffer from lower back problems, for example. This causes a great deal of distress and discomfort: lower back pain and lumbar hernia top the list of 52 conditions with the highest disease burden and the most work absenteeism.
How do our emotions affect back pain?
The mind and body are deeply interconnected. Stress, anxiety, and negative emotions can exacerbate back pain by increasing muscle tension and sensitivity. This can activate trigger points, intensifying the pain. But how does this connection arise?
Dr. John E. Sarno, a pioneer in the concept of somatization and author of ‘Healing Back Pain,’ suggested that repressed emotions, particularly anger and fear, manifest as physical pain. He introduced the concept of Tension Myositis Syndrome (TMS), where the brain generates pain as a clever distraction to suppress uncomfortable emotions. Often, the pain surfaces in an already vulnerable area, such as an old injury.
TMS is frequently misunderstood and misdiagnosed, leaving many people to suffer unnecessarily. Dr. Sarno emphasized that understanding the psychological causes of pain is key to recovery. The body uses physical pain to divert attention from emotional stress. Recognizing this dynamic can help break the cycle.
Examples of modern-day stressors that overload our stress system:
- Workplace pressure due to tight deadlines
- Having difficulty saying “no”
- High self-imposed expectations regarding family or friends
- Peer pressure and comparison with others
- Overstimulation from social media
- Busy work environment
- Overpacked schedules
- News and current affairs reaching us through many channels
- Politics
- Financial uncertainty or debt
- Receiving late-night messages and emails
- An overflowing mailbox
- Noise pollution
- Processed foods, fast food, sugar, and refined carbs
How does the pain system work?
Our brain plays a central role in interpreting sensations from the body. This is how the process works in relation to pain:
Danger perception
The brain constantly scans signals from the body. If it interprets a sensation as potentially dangerous (e.g., tension or pressure), it may send a warning signal in the form of pain, even if there’s no actual damage.
Role of Negative Thoughts
Negative thoughts, such as fear or worry about a sensation, can further convince the brain of a threat. This triggers a stress response, reducing blood flow to the affected area. Reduced circulation can cause pain due to a lack of oxygen and nutrients.
Reprogramming with safe affirmations
By using safe, positive affirmations, you can teach the brain to perceive bodily sensations as non-threatening. Affirmations like “My body is strong and safe” send messages of calm and trust to the brain. This reduces the stress response, restores circulation, and alleviates pain.
How can you break the cycle of chronic pain?
There are ways to break the pain cycle. One scientifically proven method is somatic tracking, developed by Alan Gordon, author of ‘The Way Out.’ Somatic tracking helps you observe pain without being overwhelmed by it. It combines mindfulness and cognitive techniques to reprogram the brain and restore the mind-body connection.
Step 1: Recognize Emotional Triggers
Pause to reflect on your emotions and identify moments when your pain worsens. By becoming aware of the link between your feelings and physical state, you can begin to break the vicious cycle.
For example, ask yourself questions like: “What was I feeling just before the pain started?” or “What thoughts are occupying my mind right now?” Often, you’ll find that certain worries, fears, or frustrations are closely tied to the intensity of your pain.
Step 2: Strengthen the Mind-Body Connection
Mindfulness and breathing exercises are powerful tools to reduce stress and release muscle tension. Spending just a few minutes daily focusing on your breath and tuning into your body lays a solid foundation for healing. For instance, concentrate on your breathing while consciously releasing tension in your body.
Body-focused practices like yoga or holistic massage can also help restore the mind-body connection. When combined with conscious belly breathing, these exercises can reduce muscle tension and calm the nervous system.
Be ‘present’
You already bring change to your stress system by simply taking 3 deep calm belly breaths every now and then, emphasising a longer exhalation. For example, 3 counts in (belly comes up) and 6 counts out (belly comes down). Repeat at least 3 times if there is no time or space for longer conscious breathing. Always inhale only through the nose! The fact is if you breathe with full attention, trying to perceive how the breath flows in and out, you cannot think of other things. You are then ‘present’, as Eckhart Tolle can so beautifully describe it… in the here and now, “the power of now”. Your brain just cannot do two things at once. So apply this even when you lie awake at night.
Step 3: Release the trigger points.
Trigger point therapy is a proven effective technique to loosen tense muscles and reduce pain. This works best when combined with addressing the emotional causes of your pain.
This process of reprogramming helps to break the vicious cycle of anxiety, reduced blood flow and pain, bringing your body and mind more in balance.
In addition, professional treatments such as dry needling, trigger point therapy, myofascial release and breathwork can help release deep-seated tension/trauma. By combining these techniques with a holistic approach, you address both the physical and emotional aspects of pain.
The role of somatic tracking
People experiencing frequent pain often do everything they can to escape it. They numb it, distract themselves, or dissociate from their bodies. However, accepting the pain and focusing on it is part of the solution.
Somatic tracking is a method where you observe your body’s sensations without judgment. Imagine your body is an aquarium filled with beautiful fish. You observe the swimming fish (pain sensations). You simply watch them without judgment, from a place of safety and curiosity. Applying this technique can help calm your nervous system and reduce pain and discomfort. You consciously focus on the pain while reminding yourself that you are safe and the pain is not harmful.
An example of somatic tracking is naming what you feel: “I feel a sharp sensation in my lower back. It’s not dangerous, and I can handle this.” This approach changes your perception of pain, making it less threatening. You train your brain to stop sending danger and alarm signals.
Try somatic tracking for just two minutes a few times a day. As you become better at maintaining focus on your body, you can extend the duration. It’s entirely normal for your mind to wander during the exercise. That’s okay. Congratulate yourself when your attention returns to your body.
Practical tips for daily use:
- Journaling: Keep a journal to track your emotions and triggers. This helps identify patterns and manage your pain consciously. Write down three things you’re grateful for each day. If nothing comes to mind, even simple things like “I enjoy my warm morning tea” or “My duvet feels cozy and soft” count. Always use pen and paper, as handwriting stimulates your brain and strengthens connections between areas involved in learning and memory.
- Deep Breathing: Start your day with a few minutes of deep breathing to reduce stress and relax your body. A 3-count inhale and 6-count exhale is an excellent exercise, but beginners may also enjoy 2-2-2-2 breathing (inhale for 2 counts, hold for 2 counts, exhale for 2 counts, hold for 2 counts).
- Movement: Take daily walks or engage in light physical activity to keep your muscles flexible and enhance your overall wellbeing.
Benefits of walking and multi-day hikes:
- Escape from stress and busyness
- Calms the nervous system
- Grounds you in the present moment, reducing overthinking
- Relieves back and joint pain
- Strengthens muscles around the pelvis and hips
- Lowers the risk of cardiovascular diseases
Take the first step toward recovery
Do you want to regain control of your body and life? At Life Force Therapy, I guide you on your unique journey to healing. Together, we work on breaking the vicious cycle of pain and restoring your inner balance.
Book your appointment through my online calendar and discover how a holistic approach can help you live pain-free. Don’t let physical discomfort hold you back—unlock the power of the mind-body connection and trigger point therapy.
Take the first step toward a healthy, vibrant life!