How Stress Shows Up in Your Body (And What You Can Do About It)

By Dr Robert Delgado – Chiropractor in Walmer, Port Elizabeth

Most people think stress is only a mental battle.

But your body feels it long before your mind does.

In Port Elizabeth, I see the same pattern every week.

People come in with a “busy season” at work, tight deadlines, late nights, and long hours on a laptop.

They don’t feel stressed emotionally, but their bodies tell a different story.

Here are the early signs your body is carrying more tension than you realise.

1. Your shoulders sit higher than normal

People often don’t notice this.

Stress activates the muscles at the base of the neck and across the shoulders.

You may not feel pain, but you feel “tight” or “compressed”.

2. Your breathing becomes shallow

When the nervous system works harder than it should, breathing shifts from the diaphragm to the upper chest.

This makes you feel tired even when you slept enough.

3. You wake up not feeling refreshed

Many people in Port Elizabeth tell me, “I slept, but it didn’t feel like rest.”

This is a classic sign of a nervous system stuck in a high-alert state.

4. You lose focus faster during the day

When the body is tense, concentration drops.

Your mind feels foggy, and simple tasks take more effort.

5. You sit more and move less

Stress changes behaviour.

People choose convenience over movement without realising it.

This adds more load to the spine, which adds even more tension.

Why this matters

Your body works as one system.

When tension builds in your spine, your nervous system works harder.

When your nervous system works harder, your energy, focus, and sleep drop.

The good news: your body responds well to small, simple adjustments in daily habits.

What you can do this week

Here are practical steps you can start today:

1. Reset your posture every hour

Stand up.

Roll your shoulders back.

Take 3 slow breaths.

Sit tall.

This takes 15 seconds and helps more than people expect.

2. Look away from your screen every 20 minutes

Focus on something far away for 10 seconds.

This eases tension around the neck and eyes.

3. Drink more water than you think you need

Most people in Walmer are mildly dehydrated by midday.

Your spine and muscles need fluid to stay flexible.

4. Stretch your chest

Tight chest muscles pull your shoulders forward.

A simple doorway stretch helps your whole upper spine open up.

5. Listen to your body

If something feels “off”, don’t ignore it.

Your body always whispers before it shouts.

When to get checked

You don’t need to wait for pain.

In fact, most people who come in for posture or wellness checks realise their bodies were working harder than they thought.

A quick spinal and postural review helps you understand what your body is carrying and how to support it moving forward.

You can book a time here:

http://bit.ly/472mEzi

or call 041 450 6287

Dr Robert Delgado

158 Villiers Rd, Walmer, Port Elizabeth