Physical health: Managing muscle tension and back pain

Physical discomfort such as neck, shoulder, and back pain can often be linked to lifestyle factors and psychological states rather than direct physical injury. Chronic stress and anxiety trigger the body’s fight-or-flight response, leading to the continuous release of hormones like cortisol and adrenaline. This state causes involuntary muscle contractions, particularly in the neck, shoulders, and jaw, which can result in myofascial pain and stiffness even without anatomical damage.

To combat back pain, regular walking has been identified as a highly effective preventative and therapeutic measure. Research, including a Norwegian study published in JAMA Network Open, suggests that walking at least 100 minutes daily can reduce the risk of chronic low back pain by 23%. Additionally, the WalkBack clinical trial published in The Lancet indicated that personalized walking programs helped participants reduce the risk of relapse by 28%, significantly increasing the number of pain-free days.