Understanding the Physical Symptoms of Grief and How Physical Therapy Can Help
When you think of grief, you likely associate it with emotional pain. But if you’ve ever experienced it, you might wonder, can it be causing my physical pain too?
The short answer is YES! Grief has a whole host of physical symptoms that can make your body feel terrible. One of the most common physical symptoms of grief is pain within the body, and today we are going to talk about what these symptoms are and how to address them in order to feel better. Let’s dive in!
As a Doctor of Physical Therapy who specializes in the treatment of neck pain, headaches, and jaw pain in a mental health focused practice, I have treated MANY people suffering from pain related to grief.
At my practice, Wildflower Physical Therapy & Wellness located in downtown Indianapolis, IN, we treat the physical symptoms associated with grief, stress related disorders, PTSD, and the like.
I found a passion for treating the physical symptoms associated with grief and trauma after the traumatic loss of my father in 2020. I went through the worst emotional and physical pain I had ever experienced. I quickly realized that my emotional pain was started to show up in my body in new ways. I had severe neck pain, headaches, jaw pain, and even some medical issues that popped up as a result of my grief.
I thought I was the only one until I started doing some research. A meta-analysis of 27 studies (Ma et al., 2017) found that grief was associated with an increased risk of physical health problems, including cardiovascular disease, immune dysfunction, and chronic pain.
One possibility is that grief-related stress can increase levels of stress hormones such as cortisol and adrenaline, which can raise blood pressure and heart rate and cause changes in blood vessel function. These changes can contribute to the development of cardiovascular disease and increase the risk of heart attack and stroke.
In addition, grief may be associated with unhealthy lifestyle behaviors such as poor diet, physical inactivity, and increased drinking/smoking, which are also risk factors for cardiovascular disease and can contribute to chronic pain conditions as well. For example, individuals who are experiencing grief may be more likely to engage in emotional drinking or may be less motivated to engage in physical activity.
Understanding the Physical Symptoms of Grief
The physical symptoms of grief can vary from person to person, but the most common symptoms I see in my PT clinic are:
neck pain (upper trap pain + front of the neck tension from crying)
headaches (mostly tension type)
jaw pain (likely from clenching)
generalized muscle pain (aching pain in muscles throughout the body)
deconditioning (people who have been “frozen” and have not exercised or moved their bodies, resulting in a weak and out of shape body that basically becomes an injury)
heart issues (heart palpitations, heart disease, etc.)
breathing issues (shallow breathing, panic attacks + breathlessness)
Why Does Grief Cause Pain?
Our bodies are really smart.. until they aren’t. You’ve probably heard of the fight or flight response and maybe you’ve even experienced it for yourself.
There is a structure inside the brain called the amygdala. The amygdala is like an alarm system inside our brain that senses danger. When danger is sensed, our bodies release powerful stress hormones such as cortisol and adrenaline to prepare us for what is to come.
This is immensely important for survival. In the experience of grief, our body typically responds this way in order to help protect us from the immense loss and the trauma that may or may not come along with it. You can think of it like an “emotional danger” to the body that our brain is trying to protect us from.
Over time though, these signals can persist long after the initial grief and trauma. This ends up being a problem because now we’ve got extra stress hormones floating around wreaking havoc in our bodies with no current threat. This can result in our bodies tensing up and having a hard time “down-regulating” or relaxing.
Cue tense muscles, trigger points referring pain, tension headaches, clenching of the jaw, and many other problems.
In addition, many grievers struggle with getting adequate sleep, which can also cause neck pain, jaw clenching, and headaches as well as poor muscle recovery and injury.
The Role of Physical Therapy
There are powerful ways to influence the body in order to out-smart this faulty nervous system response such as breathing, movement, and meditation that Physical Therapy can reinforce.
Here are a few ways that Physical Therapy will capitalize on these techniques to address the physical symptoms of grief:
Manual techniques such as dry needling, cupping, and stretching
Breathing techniques and progressive relaxation training
Guided therapeutic exercise and fitness progression
Counseling on how to incorporate hydration, gentle nutrition, and sleep hygiene strategies
All of these interventions can be incredibly helpful in not only addressing the immediate physical pain or symptoms of grief, but also empowering you to take control of your body again and use exercise as a tool to cope with your loss.
Other things that are immensely helpful in dealing with grief and loss include therapy (cognitive behavioral therapy, EMDR, etc.), close connections/support (from family, friends, loved ones), meditation, massage therapy, gentle nutrition and eliminating the use of drugs and alcohol to cope.
In my personal experience, I was paralyzed with grief for months and months. I couldn’t sleep, I chose food as my comfort, I couldn’t bring myself to go to the gym, and the stress/crying/immense despair caused my neck to be in near constant pain.
If you are grieving, you WILL need to ask for help. Most likely, your primary care doctor will not have the resources to support you without you specifically asking for the appropriate referrals to Physical Therapy, massage therapy, cognitive behavioral therapy, etc.
If you are struggling with the physical symptoms of grief, please don’t hesitate to reach out to us today and see one of our grief informed clinicians today! We offer in-person Physical Therapy for those who reside in Indianapolis, Indiana and virtual care for everyone else.
If you are struggling with illness or injury and would like to get your body moving, schedule a physical therapy appointment with us today! At Wildflower Physical Therapy & Wellness, we can help you to get back to the life you want to live through pain management strategies, activity promotion and exercise. Our Cash Based Physical Therapy model allows us to deliver a highly individualized treatment plan without the fuss of insurance companies. Interested in trying dry needling to support your exercise routine and maximize recovery? Reach out to us today!