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The Way By Webber Naturals

Can Joint Pain Be Caused by Stress?

Can Joint Pain Be Caused by Stress?

It’s no coincidence that your knee pain flares up after a tough work week or your neck becomes extra tender when you’re facing a major life change. 

You may have heard that stress can be harmful to your physical health, but did you know that it can affect your joints? Stress can negatively affect your joints, especially if you have an existing joint condition or rheumatoid arthritis.[1] 

The connection between stress and joint pain 

We all experience moments of stress as a normal reaction to everyday pressures. But when left unchecked, heavy or long-term stress can overwhelm your body’s ability to cope, leading to low-grade inflammation and tissue changes in the body. Because stress and chronic pain are interconnected, one can often lead to the other, creating a stress-pain cycle.[2] 

Emotional stress causes joint pain 

If you have an existing joint condition, stress-induced inflammation can trigger painful flare-ups. A study on rheumatoid arthritis patients found that mental stress and mood disorders were the most common cause of relapse in patients’ pain symptoms.[1] 

The relationship between stress and inflammation is a key factor in many joint pain conditions, including:[3] 

  • Osteoporosis 

  • Rheumatoid arthritis 

  • Temporomandibular joint dysfunction 

  • Fibromyalgia 


Joint pain causes stress 

Not only does stress cause joint pain, but joint pain causes stress. Research shows that people with joint pain often experience extreme stress because they worry about their pain, their treatments, and the burden their condition puts on people around them. In other words, the fatigue and disability of joint pain is stressful.[4,5] 

Stress and joint pain callout


How does stress trigger joint pain? 

Stress can trigger joint pain (especially if you have rheumatoid arthritis) by setting off the immune system’s inflammatory response. When this happens, signalling chemicals called cytokines are released by the body. Cytokines play an important role in inflammation and can increase the severity of cartilage destruction and arthritis symptoms.[1]  

The greater a person’s exposure to stress, the greater their inflammation becomes, which can in turn interfere with mood and mental processes.Even at low levels, long-term stress interferes with the body’s cortisol production, impairing the brain’s natural stress response and ability to cope.[4] 


Break the stress-pain cycle 

There are many steps that you can take to break the cycle of stress and joint pain. 

Woman running outdoors

Ways to manage stress 

No matter what triggers your stress, leaving it unaddressed for extended periods is bad for your health and can exhaust your body’s stress-coping systems. The following healthy lifestyle habits, along with stress-reducing activities, can help set the foundation for managing stress: 

  • Exercise daily. Research shows that exercise relieves stress. Even a simple walk can help lower levels of the stress hormone cortisol.[7] Walking, bicycling, swimming, and using an elliptical machine are all great joint-friendly exercises for relieving stress and easing arthritic pain.[8] Stretching before bed can also help you relax and get a better night’s rest.[9] 

  • Nourish your brain. Keep your energy levels up and mood stable with regular nourishing meals that include fresh fruits and vegetables, whole grains, lean proteins, and healthy fats, such as foods rich in omega-3. Be sure to get enough magnesium, which is needed to help relax tense muscles, and B vitamins to support a healthy nervous system.[10,11]

  • Limit caffeine and alcohol. Caffeine can add to feelings of nervousness, while alcohol can worsen sources of stress and interact with pain medications. Limiting your intake of both is a good idea when you’re feeling stressed[12] 

  • Schedule down time. Engaging in relaxing activities, such meditation and deep-breathing exercises, listening to music, and connecting with family and friends can help foster a healthy, calm mindset.  

Turmeric

Ways to manage joint pain 

Don’t let the pain or stress of tender, inflamed joints keep you from enjoying your favourite activities. To help manage your pain, talk to your doctor about joint pain therapies and choose food and supplements that nourish and reduce inflammation in joint tissue. Some well-researched, joint-friendly ingredients include:  

  • Glucosamine and chondroitin are natural components of the cartilage in joint tissue, but our levels of both decline steadily as we age. Replenishing glucosamine levels through supplementation helps stimulate the growth of cartilage cells and has been shown to slow osteoarthritis damage.[13] By attracting water and nutrients into joint cartilage and protecting it from further damage, chondroitin can be taken to reduce osteoarthritic pain.[14] 

  • Turmeric is traditionally used in herbal medicine to relieve inflammation and is a source of antioxidants called curcuminoids. By interfering with inflammation, extract from this vibrant yellow root has been found to reduce joint pain and make movement easier for people with arthritis.[15]  

  • Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in cold-water fish and fish oil or microalgae supplements are known for supporting healthy inflammatory response in the body. Research shows that a regular intake of omega-3s through daily supplementation, or eating fish two or more times per week may help people with inflammatory conditions manage swollen, tender joints.[16,17,18] 

  • Collagen is a major protein in the body, and a critical building block for the connective tissue within joints. As we age and collagen production goes down, our joints become less resistant to the high impact stress and force of physical activity can have on them. Supplementing with collagen peptides has been shown to support joint function by improving joint pain and stimulating joint tissue repair.[19] 


Stress-free joints 

The relationship is clear – stress and joint pain are connected. Understanding how your reaction to everyday stressors affects your joints is the first step to managing painful symptoms. Building ways to manage stress into your routine can help break the stress-pain cycle so that you can keep moving and enjoy taking part in the activities you love. 

Patience Lister, BSc

Patience Lister, BSc

Patience Lister is a professional writer who helps to inspire healthier and more sustainable food and supplement choices.

  1. Yılmaz V, Umay E, Gündoğdu İ, et al. Rheumatoid arthritis: Are psychological factors effective in disease flare? Eur J Rheumatol. 2017; 4(2):127-32.

  2. Tolahunase M, Sagar R, Dada R. Impact of yoga and meditation on cellular aging in apparently healthy individuals: A prospective, open-label single-arm exploratory study. Oxid Med Cell Longev. 2017; 2017:7928981.

  3. Hannibal KE, Bishop MD. Chronic stress, cortisol dysfunction, and pain: A psychoneuroendocrine rationale for stress management in Pain Rehabilitation. Physical Therapy. 2014; 94(12):1816–25.

  4. Lwin MN, Serhal L, Holroyd C, et al. Rheumatoid arthritis: The impact of mental health on disease: A narrative review. Rheumatol Ther. 2020; 7(3):457-71.

  5. Canadian Mental Health Association. Stress. [Internet]. 2014. [Cited 16 November 2021]. Available from: https://cmha.bc.ca/documents/stress/

  6. Government of Canada. Are Canadian adults getting enough sleep? [Internet]. Canada.ca. 2019. [Cited 16 November 2021]. Available from: https://www.canada.ca/en/public-health/services/publications/healthy-living/canadian-adults-getting-enough-sleep-infographic.html

  7. Canadian Mental Health Association. Improving mental health [Internet]. 2021. [Cited 16 November 2021]. Available from: https://cmha.bc.ca/documents/improving-mental-health/

  8. Mayo Clinic. Exercise helps ease arthritis pain and stiffness. [Internet]. 2020. [Cited 16 November 2021]. Available from: https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971

  9. Spadola CE, Rottapel RE, Zhou ES, et al. A sleep hygiene and yoga intervention conducted in affordable housing communities: Pilot study results and lessons for a future trial. Complement Ther Clin Pract. 2020; 39:101121.

  10. Welch AA, Kelaiditi E, Jennings A, et al. Dietary magnesium is positively associated with skeletal muscle power and indices of muscle mass and may attenuate the association between circulating c-reactive protein and muscle mass in women. J Bone Miner Res. 2016; 31(2):317–25.

  11. Kennedy DD. B vitamins and the brain: Mechanisms, dose and efficacy—a review. Nutrients. 2016; 8(2):68.

  12. Canadian Mental Health Association. Improving mental health [Internet]. 2021. [Cited 16 November 2021]. Available from: https://cmha.bc.ca/documents/improving-mental-health/

  13. Al-Saadi HM, Pang KL, Ima-Nirwana S, et al. Multifaceted protective role of glucosamine against osteoarthritis: Review of its molecular mechanisms. Sci Pharm. 2019; 87:34.

  14. Singh JA, Noorbaloochi S, MacDonald R, et al. Chondroitin for osteoarthritis. Cochrane Database Syst Rev. 2015; 1:CD005614.

  15. Kuptniratsaikul V, Dajpratham P, Taechaarpornkul W, et al. Efficacy and safety of Curcuma domestica extracts compared with ibuprofen in patients with knee osteoarthritis: A multicenter study. Clinl Interven Aging. 2014; 9:451-8.

  16. Kostoglou-Athanassiou I, Athanassiou L, Athanassiou A. The effect of omega-3 fatty acids on rheumatoid arthritis. Mediterr J Rheumatol. 2020; 31(2):190-4.

  17. Goldberg RJ, Katz J. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain. 2007; 129(1-2):210-23.

  18. Tedeschi SK, Bathon JM, Giles JT, et al. Relationship between fish consumption and disease activity in rheumatoid arthritis. Arthritis Care Res. 2018; 70(3):327–32.

  19. Khatri M, Naughton RJ, Clifford T, et al. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: A systematic review. Amino Acids. 2021; 53(10):1493-506.

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