Chronic pain isn’t just something we feel in our bodies; it also affects how we think, sleep, and approach the day. If you live with chronic pain, you may notice that your symptoms get worse when you’re under stress and dealing with difficult challenges. That’s because stress and pain are closely related.
Understanding how pain and stress are connected gives you practical tools to manage both, helping you regain a sense of control.
In our article below and accompanying video, Dr. Gary Reasor of Commonwealth explains the science behind stress and how it contributes to chronic pain, and simple ways you can calm your mind to help your body feel better.
How Stress Affects Chronic Pain
Stress is a normal part of life, but work pressures, financial concerns, family challenges, and daily responsibilities place demands on your body. While stress can help motivate you in small doses, for those with chronic pain, daily demands can feel much heavier.
When your body is under stress, it activates the “fight or flight” response, explains Dr. Reasor. This leads to the release of stress hormones like epinephrine and norepinephrine. These chemicals are useful in short bursts, but when they remain elevated, they can increase muscle tension, inflammation, and pain sensitivity.
Research from the Cleveland Clinic shows chronic stress heightens pain perception and contributes to tension headaches, back pain, and fibromyalgia. The National Institute of Neurological Disorders and Stroke also notes that stress worsens long-term pain by amplifying pain signals in the brain.
It's something Dr. Reasor often sees when patients report a sudden increase in pain. When asked what has changed, the answer is frequently stress-related.
Dr. Reasor explains, “Patients will often share that they are struggling with overdue bills, family issues, or the emotional toll of a recent loss. These experiences demonstrate how stress can significantly worsen chronic pain.”
The Chronic Pain and Stress Cycle
Chronic pain and stress often create a loop that is hard to break.
Pain can disrupt sleep, movement, and activity, often triggering frustration and anxiety. These emotions can heighten stress and make pain feel worse.
Dr. Reasor compares this to a draining battery: 'Stress wears the body down. As that happens, pain problems worsen and you feel worn out.'
Over time, this cycle can leave you feeling both physically and emotionally exhausted.
What You Can Do to Reduce Stress
While you can't remove all stress, managing it effectively can make a real difference in your daily pain and well-being.
According to Dr. Reasor, mindful practices are among the most effective ways to calm the body’s stress response. He explains that techniques like meditation, deep breathing, or prayer can help shift your body out of a constant fight-or-flight state.
Dr. Reasor also recommends getting outside, noting that even short periods in nature can provide surprising benefits. He points out that sunlight, fresh air, and gentle movement can improve mood and reduce tension. For example, taking a short walk, sitting outside with a cup of coffee, or stepping away from screens can help reset your nervous system.
Staying connected to activities you enjoy is another important piece. Hobbies, creative outlets, or time with supportive people can provide a mental break from pain and stress. These moments do not eliminate pain, but they can reduce how much it dominates your day.
Just as important is perspective. Chronic pain can make it easy to feel stuck or overwhelmed. “Difficult periods don’t last forever,” says Dr. Reasor. “Maintaining a sense of hope, even when it feels difficult, can help reduce the emotional weight of pain.”
Do More of What Makes You Feel Good
Managing stress with chronic pain is about practical steps you can use to disrupt the pain-stress cycle and improve your quality of life.
Start small. Pause and breathe for a few minutes. Step outside, even briefly. Notice what helps you feel a bit better and do more of it.
Says Dr. Reasor, “If you can reduce the stress in your life, you will feel better no matter what’s going on.”
If chronic pain is affecting your daily routine or your mental well-being, the team at Commonwealth Pain & Spine can help you explore treatment options that address both the physical and emotional aspects of pain. You don’t have to manage it alone.
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