The Hidden Link: Dr. Jordan Sudberg Explains How Stress Causes Shoulder and Back Pain

Stress is often viewed as an emotional or mental burden, but its physical effects on the body can be just as significant—and frequently overlooked. From headaches and fatigue to muscle stiffness and chronic pain, stress can manifest in many surprising ways. One of the most common complaints among adults is shoulder and back pain, and according to Dr. Jordan Sudberg, a renowned pain management specialist, stress is often a silent but powerful contributor.

In this article, Dr. Sudberg dives into the science behind stress-related pain and offers expert insights into how to recognize, manage, and relieve tension in the back and shoulders caused by everyday emotional pressure.

Stress and the Body: The Science Behind the Pain

When you’re stressed—whether from work, relationships, finances, or health issues—your body enters a state of “fight or flight.” This is your nervous system’s way of preparing to respond to perceived threats. Hormones like cortisol and adrenaline are released, your heart rate increases, and your muscles contract.

“Stress causes your body to brace itself, often unconsciously,” says Dr. Jordan Sudberg. “That typically means hunching the shoulders, tightening the back muscles, and clenching muscles for extended periods.”

Over time, this muscular tension becomes chronic, particularly in areas like the upper back, shoulders, and lower spine, leading to inflammation, restricted mobility, and persistent discomfort.

Why Shoulders and Back Are the First to Suffer

Dr. Sudberg explains that the shoulders and back serve as emotional ‘storage areas’ for stress. This is because they support posture and are deeply connected to the body’s central nervous and musculoskeletal systems.

“People who sit at desks all day under pressure tend to adopt poor posture without realizing it—shoulders rounded, neck forward, spine compressed,” Sudberg says. “Layer stress on top of that, and those muscles never get a chance to relax.”

In addition, shallow breathing—common during anxiety—can tighten muscles in the upper chest and shoulders, further exacerbating discomfort.

The Long-Term Impact of Stress-Induced Pain

If not addressed, stress-related shoulder and back pain can evolve into more serious conditions such as:

• Myofascial pain syndrome
  
• Tension headaches
  
• Neck strain and cervical spine issues
  
• Chronic lower back pain
  
• Sleep disturbances due to physical discomfort
  

“Pain becomes a cycle,” explains Dr. Sudberg. “Stress causes pain, pain increases stress, and the body gets stuck in a feedback loop that worsens over time.”

Dr. Jordan Sudberg’s Tips for Managing Stress-Related Pain

Thankfully, there are effective ways to break the stress-pain cycle. Here are Dr. Sudberg’s top recommendations:

1. Incorporate Daily Movement

Gentle stretches, yoga, or even a short walk can relax tight muscles and improve circulation. “Movement is medicine,” Sudberg says. “It doesn’t have to be intense—just consistent.”

2. Practice Deep Breathing or Meditation

Mindfulness techniques help deactivate the stress response and allow muscles to unwind. Deep, diaphragmatic breathing can especially relieve upper body tension.

3. Use Heat Therapy

A warm compress or heating pad can soothe tight back and shoulder muscles. “Heat promotes blood flow and softens muscle fibers, making it easier for the body to relax,” notes Sudberg.

4. Maintain Proper Ergonomics

Set up your workspace to support good posture. Use a supportive chair, position your monitor at eye level, and take frequent breaks.

5. Seek Professional Help

For chronic or severe pain, Dr. Sudberg recommends consulting a pain management specialist. Treatments like physical therapy, trigger point injections, or stress management coaching can provide long-term relief.

Final Thoughts: Listen to What Your Body Is Telling You

Shoulder and back pain are more than just physical ailments—they can be signals that your mind and body are under too much pressure. Dr. Jordan Sudberg encourages patients to take these signs seriously and to approach pain management holistically.

“Pain isn’t always caused by injury,” he concludes. “Sometimes it’s your body’s way of asking you to slow down, breathe, and take care of your mental health.”

By recognizing the connection between stress and physical pain, and by taking proactive steps to manage both, you can regain control of your well-being—one deep breath and stretch at a time.