Stress and Hypermobility: Understanding the Hidden Connection

For many people living with hypermobility, stress is more than just a mental burden — it can intensify physical symptoms, exacerbate pain, and trigger a cycle of fatigue, tension, and inflammation. As an osteopath, I often see patients who feel like their body is “unravelling” under stress, especially when their joints are naturally more mobile than average.

In this blog, we’ll explore the link between stress and hypermobility, why the two often go hand-in-hand, and what practical steps you can take to feel more regulated and resilient in your body.

What Is Hypermobility?

Hypermobility means that your joints move beyond the normal range. This can be localised to a few joints or global, affecting the whole body.

Some people experience no problems at all, while others develop symptoms such as:

• Joint pain and instability

• Muscle tightness or spasms

• Fatigue

• Poor proprioception (body awareness)

• Digestive issues

• Autonomic nervous system dysregulation

These symptoms are particularly common in people with Hypermobility Spectrum Disorder (HSD) or hEDS (hypermobile Ehlers–Danlos Syndrome).

How Stress Affects the Hypermobile Body

Stress impacts every body — but the effects can be more intense for hypermobile individuals. Here’s why:

1. The Autonomic Nervous System Is Already Working Harder

Many people with hypermobility experience autonomic dysregulation, meaning their “fight-or-flight” system can switch on more easily.

Stress amplifies this, leading to:

• Increased heart rate

• Shallow breathing

• Higher sensitivity to pain

• Feeling easily overwhelmed

This contributes to conditions such as anxiety, POTS-like symptoms, or chronic fatigue.

2. Muscles Tighten to Protect Unstable Joints

If your ligaments are lax, your body relies more heavily on muscles for stability. Under stress, these muscles tense even more, causing:

• Neck pain

• Jaw tightness

• Headaches

• Back or pelvic pain

This “protective tension” can become chronic.

3. Stress Lowers Pain Threshold

Cortisol and adrenaline affect how the nervous system interprets pain. People with hypermobility often already have heightened sensory sensitivity, so stress can:

• Increase pain intensity

• Trigger flare-ups

• Exacerbate gastrointestinal symptoms

4. Fatigue Becomes More Pronounced

The hypermobile body works harder to maintain posture, balance, and joint control. When you add stress to that workload, the system can become overwhelmed.

The Stress–Hypermobility Cycle

It often looks like this:

1. Stress increases →

2. Muscles tighten and symptom sensitivity rises →

3. Pain or fatigue flare-up →

4. Daily tasks feel harder →

5. More stress, worry, or overwhelm

Breaking this cycle is key.

Practical Tips to Reduce Stress and Support a Hypermobile Body

1. Prioritise Breathwork

Simple diaphragmatic breathing can downregulate the nervous system and support core stability. Try:

• 4–6 breathing (inhale 4, exhale 6)

• Box breathing

• Long, slow exhalations

2. Gentle Strength Training

Muscle tone helps stabilise joints, reducing the need for protective tension. Safe options include:

• Pilates

• Resistance bands

• Light weights

• Slow controlled movements

Focus on quality rather than quantity.

3. Osteopathy and Manual Therapy

Hands-on treatment can help:

• Release muscular tension

• Improve joint mechanics

• Support lymphatic flow

• Reduce sympathetic overactivity

Many hypermobile patients find regular sessions help maintain a more regulated baseline.

4. Nervous System Regulation Tools

These can include:

• Mindfulness

• Yoga (with modifications)

• Cold exposure (gentle, not extreme)

• Grounding exercises

• Vagus nerve stimulation techniques

5. Pace Your Activities

Avoid the boom-and-bust cycle by balancing rest with activity. This helps reduce flare-up frequency.

6. Prioritise Sleep and Nutrition

Consistent sleep routines and a nutrient-dense diet support hormonal balance and tissue repair, easing stress load.

When to Seek Professional Support

If stress or hypermobility symptoms are interfering with your daily life, consider seeking help from:

• An osteopath familiar with hypermobility

• A physiotherapist specialising in stability training

• A counsellor or CBT therapist

• A nutrition professional

• A GP for medical evaluation

You don’t need to navigate this alone — support can make a significant difference.

Final Thoughts

Stress and hypermobility are deeply interconnected, but with the right strategies, you can calm the nervous system, reduce pain, and improve overall resilience. A tailored plan combining manual therapy, movement, and stress management can help you feel more grounded, stable, and in control of your body.