Between juggling a huge work deadline and planning your sister’s bridal shower, taking a time-out may seem like a luxury. But when it comes to caring for your back, it’s essential. According to a study in the Journal of Advanced Nursing, women who feel overwhelmed at home or work are more than twice as likely as their calmer counterparts to have lower-back pain. “Mental stress causes the smallest units of the muscle, the fibers, to tighten,” says Ulf Lundberg, Ph.D., a professor of biological psychology at Sweden’s Stockholm University. Over time, clenched muscle fibers wear down, upping the risk for injury. And to make matters worse, your body’s natural response—an increase in muscle tension—can aggravate existing back problems.
So the next time you feel the pressure rising, make a point to work at least half an hour of relaxation into your day no matter how frenzied you feel. A hot bath or shower is one of the best ways to decompress, because heat can relax your back muscle fibers. To boost the benefits even more, use lavender-scented bath beads or soap: In a Japanese study, people who sniffed the calming scent had lower levels of the stress hormone cortisol. Your back already in knots? “Getting a massage will loosen your muscles and calm your mind,” says Lundberg. Find a massage therapist near you through the American Massage Therapy Association (amtamassage.org).
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