Category: Spine | Author: Stefano Sinicropi | Date: November 17, 2025
If you’re feeling anxious or stressed, the key to unwinding may be found in your spine.
According to research right here in our own backyard at the University of Minnesota Medical School in Minneapolis, stretching your upper back and rolling your shoulders can be relaxing and bring a sense of calm. Interestingly, researchers stumbled upon this finding when working to learn more about fainting and lightheadedness.
Spine Stretches For Stress Relief
For the study, researchers recruited 24 subjects who had been referred to the University of Minnesota Medical Center for lightheadedness and fainting. They asked participants to stretch their shoulders and upper back muscles by shrugging and rotating their shoulders. At the same time, researchers used muscle sensors to track their position and ensure the severity of the stretch did not lead to an injury. Heart rate and blood pressure was also monitored while stretching.
Participants’ blood pressure dropped both when they stood and stretched. That said, their heart rate, which usually increases when blood pressure drops to maintain adequate blood flow, didn’t rise nearly as much when they stretched compared to when they stood. This blood pressure decrease that was noted during stretching could suggest that the body is feeling relaxed enough that it doesn’t need to ramp up heart rate to offset this dip in blood pressure.
Now, researchers noted that the overall impact of stretching on blood pressure was short-lived, so stretching your upper back and shoulders isn’t going to lower your blood pressure like diet and exercise can, but it can still provide a short-term dip if you’re feeling tense or anxious.
Dealing with some stress during a test? Sit up straight and roll your shoulders for 10-15 seconds. Or simply start incorporating a stretching routine into your daily life. There are plenty of studies that highlight the variety of health benefits that can be attained through stretching or stretching-based activities like yoga, and it seems like we may be able to add short-term blood pressure declines and temporary stress relief to the list.
If a back injury is the source of your pain, know that a simple stretching routine is unlikely to solve all your problems. In these instances, your best bet is to connect with an experienced spine specialist who can take a closer look at your back in person and figure out exactly what’s causing your discomfort. They’ll also be able to set you up with an individualized care plan and assist you every step of the way until your pain is gone. Don’t let back pain become a major burden because you didn’t treat it at a simpler stage.
For more information about back pain or treating new or chronic spine conditions, reach out to Dr. Sinicropi and the team at The Midwest Spine & Brain Institute today at (651) 430-3800.
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