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Stress cause neck pain. 5 Effective Home Remedies for Neck and Shoulder Tension Caused by Anxiety

by alexxlab

How does stress cause neck pain. What are the most effective home remedies for tension in neck and shoulders from anxiety. Which stretches can help relieve muscle tension in the neck area. How can you prevent stress-related neck and shoulder pain.

Understanding the Link Between Stress and Neck Pain

Stress and anxiety often manifest physically in our bodies, with one common symptom being tension in the neck and shoulders. This tension can lead to chronic pain if left unaddressed. But why does this happen?

When we experience stress, our body enters a “fight or flight” mode, triggering a series of physiological responses. One of these responses is muscle contraction, particularly in the neck and shoulder area. If stress becomes chronic, these muscles may remain in a constant state of tension, leading to pain and discomfort.

Common Physical Symptoms of Stress

  • Increased heart rate
  • Rapid, shallow breathing
  • Cold skin
  • Excessive sweating
  • Muscle tension, especially in the neck and shoulders

Can prolonged stress lead to more serious health issues? According to the American Psychological Association, ongoing muscle tension in the neck and shoulders can indeed result in more severe problems, including:

  • Chronic back and shoulder pain
  • Persistent body aches
  • Migraine headaches
  • Tension headaches

The Science Behind Stress-Induced Muscle Tension

To understand how stress causes neck pain, we need to delve into the body’s stress response mechanism. When faced with a perceived threat, whether physical or psychological, our bodies react by releasing stress hormones like cortisol and adrenaline. These hormones prepare us for action by increasing heart rate, blood pressure, and muscle tension.

In our ancestors’ time, this response was crucial for survival, allowing them to quickly react to physical threats. However, in today’s world, most of our stressors are not physical threats but psychological ones – work deadlines, financial worries, or relationship issues. Despite this, our bodies still respond in the same way, leading to unnecessary and prolonged muscle tension.

The Vicious Cycle of Stress and Pain

How does muscle tension lead to chronic pain? When muscles remain tense for extended periods, it can lead to:

  1. Reduced blood flow to the affected areas
  2. Accumulation of metabolic waste products in the muscles
  3. Decreased oxygen supply to the muscles
  4. Formation of trigger points or “knots” in the muscles

These factors contribute to pain and discomfort, which in turn can increase stress levels, creating a vicious cycle of stress and pain.

5 Effective Home Remedies for Neck and Shoulder Tension

While it’s not always possible to eliminate stress from our lives, there are several home remedies that can help alleviate neck and shoulder tension caused by anxiety. Here are five effective techniques you can easily incorporate into your daily routine:

1. The Neck Stretch

This simple stretch can help improve your range of motion and ease tension in your neck muscles. Here’s how to do it:

  1. Stand tall with your left arm at your side.
  2. Place your right hand on your head, fingers pointing to the left side.
  3. Gently pull your head toward the right side until you feel a stretch in the left side of your neck.
  4. Hold for 20 to 30 seconds, then return to center.
  5. Repeat on the left side.
  6. Do 2 to 3 repetitions on each side.

2. The Neck Release

This gentle exercise helps loosen tension in both your shoulders and neck:

  1. Stand tall with both arms at your sides.
  2. Lower your head and bring your chin toward your chest.
  3. Gently tilt your head towards the right side and pause for 30 seconds.
  4. You should feel a stretch in the left side of your neck.
  5. Bring your head back to the center and lift to the starting position.
  6. Repeat before changing sides.
  7. Perform 3 to 5 repetitions on each side.

3. Child’s Pose (Balasana)

This well-known yoga pose can help relieve neck and back pain while promoting relaxation:

  1. Get on your hands and knees with your palms flat on the floor.
  2. Position your wrists under your shoulders and knees under your hips.
  3. Sit back on your heels and lengthen your spine.
  4. Walk your hands forward, hinging at your hips.
  5. Fold forward and keep your arms extended in front of you.
  6. Hold this position for 60 seconds, focusing on deep, slow breaths.

4. Shoulder Blade Squeeze

This exercise helps strengthen the muscles between your shoulder blades, promoting better posture and reducing tension:

  1. Sit or stand with your arms at your sides.
  2. Squeeze your shoulder blades together, as if trying to hold a pencil between them.
  3. Hold for 5-10 seconds, then release.
  4. Repeat 10-15 times.

5. Progressive Muscle Relaxation

This technique involves tensing and then relaxing different muscle groups in your body:

  1. Start by tensing the muscles in your feet for 5 seconds, then relax.
  2. Move up to your calves, thighs, buttocks, abdomen, chest, arms, hands, neck, and face.
  3. Tense each muscle group for 5 seconds before releasing.
  4. Focus on the sensation of relaxation as you release each muscle group.

Incorporating Stress Management Techniques

While stretching and physical exercises are crucial for relieving muscle tension, it’s equally important to address the root cause – stress and anxiety. Incorporating stress management techniques into your daily routine can help prevent tension from building up in the first place.

Mindfulness Meditation

Mindfulness meditation has been shown to reduce stress and anxiety levels significantly. It involves focusing on the present moment and observing your thoughts without judgment. How can you start practicing mindfulness?

  • Set aside 5-10 minutes each day for meditation.
  • Find a quiet, comfortable place to sit.
  • Focus on your breath, noticing the sensation of air moving in and out of your body.
  • When your mind wanders, gently bring your attention back to your breath.
  • Gradually increase the duration of your practice over time.

Deep Breathing Exercises

Deep breathing exercises can help activate your body’s relaxation response, counteracting the effects of stress. Try this simple technique:

  1. Sit comfortably with your back straight.
  2. Place one hand on your chest and the other on your stomach.
  3. Breathe in slowly through your nose, feeling your stomach expand.
  4. Exhale slowly through your mouth, feeling your stomach contract.
  5. Repeat for 5-10 minutes.

Lifestyle Changes to Reduce Neck and Shoulder Tension

In addition to specific exercises and stress management techniques, certain lifestyle changes can help prevent and reduce neck and shoulder tension caused by anxiety.

Ergonomic Workspace Setup

Many of us spend long hours at a desk, which can contribute to neck and shoulder tension. How can you create an ergonomic workspace?

  • Adjust your chair so your feet are flat on the ground and your knees are at a 90-degree angle.
  • Position your computer screen at eye level to avoid neck strain.
  • Use a chair with good lumbar support.
  • Take regular breaks to stand up and move around.

Regular Exercise

Regular physical activity can help reduce overall stress levels and improve muscle strength and flexibility. Aim for at least 30 minutes of moderate exercise most days of the week. This could include:

  • Brisk walking
  • Swimming
  • Cycling
  • Yoga
  • Pilates

Healthy Sleep Habits

Poor sleep can exacerbate stress and muscle tension. How can you improve your sleep quality?

  • Stick to a consistent sleep schedule, even on weekends.
  • Create a relaxing bedtime routine.
  • Ensure your bedroom is dark, quiet, and cool.
  • Avoid screens for at least an hour before bed.
  • Invest in a supportive pillow and mattress.

When to Seek Professional Help

While home remedies can be effective for managing stress-induced neck and shoulder tension, there are times when professional help may be necessary. When should you consult a healthcare provider?

  • If pain persists for more than a few weeks despite home treatments
  • If you experience numbness, tingling, or weakness in your arms or hands
  • If neck pain is accompanied by severe headaches
  • If you’ve recently been in an accident or suffered an injury
  • If stress and anxiety are significantly impacting your daily life

A healthcare provider can offer additional treatments such as physical therapy, medication, or counseling to address both the physical symptoms and underlying stress.

Holistic Approaches to Managing Stress and Tension

While targeted exercises and stress management techniques are crucial, adopting a holistic approach to health can provide long-term benefits in managing stress and tension. What are some holistic strategies you can incorporate into your lifestyle?

Nutrition for Stress Management

Your diet can play a significant role in how your body handles stress. Consider incorporating these stress-busting foods into your diet:

  • Omega-3 rich foods like fatty fish, flaxseeds, and walnuts
  • Complex carbohydrates such as whole grains and vegetables
  • Magnesium-rich foods like leafy greens, nuts, and seeds
  • Probiotic-rich foods to support gut health, which is linked to mental well-being

Herbal Remedies

Certain herbs are known for their stress-relieving properties. However, always consult with a healthcare provider before starting any herbal regimen, especially if you’re taking other medications. Some herbs that may help include:

  • Chamomile
  • Lavender
  • Ashwagandha
  • Lemon balm
  • Passionflower

Mind-Body Practices

In addition to meditation and deep breathing, consider exploring other mind-body practices that can help manage stress and tension:

  • Tai Chi: A gentle form of exercise that combines slow, graceful movements with meditation and deep breathing
  • Qigong: Similar to Tai Chi, focusing on controlled breathing and gentle movements
  • Yoga: Combines physical postures, breathing techniques, and meditation
  • Biofeedback: A technique that helps you learn to control some of your body’s processes, such as heart rate

Building Resilience to Stress

While it’s important to have strategies for managing stress-induced tension, building resilience to stress can help prevent tension from occurring in the first place. How can you build your stress resilience?

Cultivate Social Connections

Strong social connections can provide emotional support during stressful times. Make an effort to:

  • Stay in touch with friends and family
  • Join clubs or groups that align with your interests
  • Volunteer in your community
  • Consider talking to a therapist or joining a support group

Practice Gratitude

Focusing on the positive aspects of your life can help shift your perspective and reduce stress. Try keeping a gratitude journal, writing down three things you’re grateful for each day.

Develop a Growth Mindset

Viewing challenges as opportunities for growth rather than insurmountable obstacles can help you cope better with stress. How can you cultivate a growth mindset?

  • Embrace challenges as learning opportunities
  • View effort as a path to mastery
  • Learn from criticism
  • Find lessons and inspiration in others’ success

By implementing these holistic approaches and building your resilience to stress, you can create a comprehensive strategy for managing neck and shoulder tension caused by anxiety. Remember, it’s a process, and it may take time to find the combination of techniques that works best for you. Be patient with yourself and consistent in your efforts, and you’ll likely see improvements in both your physical tension and overall stress levels.

Tension in Neck and Shoulders From Anxiety: 5 Home Remedies

Tension in Neck and Shoulders From Anxiety: 5 Home Remedies

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Medically reviewed by Angela M. Bell, MD, FACP — By Sara Lindberg — Updated on February 16, 2023

Stress or anxiety-related tension can lead to chronic pain in the neck and shoulders. Fortunately, this can be relieved with stretching or yoga, as well as relaxation and other stress management techniques.

Let’s explore several simple techniques to help release tension in your neck and shoulders, as well as some stress management strategies to help calm your mind and body.

When you experience a stressful event or a bout of anxiety, your muscles contract, sometimes forcefully. This is an automatic or reflex reaction. It’s known as a stress response or “fight or flight” response.

It’s your body’s way of gearing up to face a perceived physical threat that you’ll need to fight off or run away from. Along with muscle tension, you may also notice other physical symptoms when you’re stressed or anxious, such as:

  • a fast heart rate
  • quick, shallow breathing
  • cold skin
  • sweating

Although your body’s stress response is designed to help you deal with physical threats, your body responds in the same way when the threat isn’t physical. Your muscles may tighten up when you’re stuck in traffic, dealing with pressure at work, or watching the news.

According to the American Psychological Association (APA), your muscles and other organs may only relax again once the perceived threat has passed.

If stress is ongoing — meaning the stressful situation doesn’t seem to have a clear end — your body may stay in a heightened state of readiness to face a threat. As a result, your muscles may stay tense and tight for much longer than they need to.

According to the APA, ongoing muscle tension in your neck and shoulders can lead to more serious issues like back and shoulder pain, body aches, and migraine and tension headaches.

Preventing stress-related neck and shoulder tension isn’t always easy to do, especially in today’s busy world. But, there are techniques and strategies that may help relieve muscle tension and ease pain and discomfort.

Here are five stretches and poses you can do on a daily basis to help relieve tension and tightness in your neck and shoulders.

Share on Pinterest

The neck stretch is a deep stretch that eases tension in your neck and helps improve your range of motion.

  1. Stand tall with your left arm at your side.
  2. Place your right hand on your head with your fingers pointing to the left side.
  3. Gently pull your head toward the right side until you feel a stretch in the left side of your neck.
  4. Hold for 20 to 30 seconds and return to center.
  5. Repeat on left side.
  6. Do 2 to 3 times on each side.

Share on Pinterest

The neck release is a gentle way to loosen tension in both your shoulders and neck.

  1. Stand tall with both arms at your sides.
  2. Lower your head and bring your chin toward your chest.
  3. Gently tilt your head towards the right side and pause for 30 seconds. You should feel a stretch in the left side of your neck.
  4. Bring your head back to the center and lift to the starting position.
  5. Repeat before changing sides.
  6. Do 3 to 5 times on each side.

Share on Pinterest

Child’s Pose or Balasana is a well-known yoga pose that can help relieve neck and back pain. It’s also a gentle stretch that helps you relax.

  1. Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
  2. Sit back on your heels, lengthen your spine, and walk your hands in front of you. Make sure to hinge at your hips.
  3. Fold forward and keep your arms extended in front of you.
  4. Hold this position for 60 to 90 seconds. Focus on your breath while you release tension in your neck and shoulders.
  5. Return to the starting position and repeat.
  6. Do 2 to 3 times.

Share on Pinterest

The Cat-Cow or Chakravakasana is a yoga pose that allows you to stretch your back, torso, and neck, helping to release tension in these areas.

  1. Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
  2. Inhale and move into Cow Pose. Drop your belly towards the mat and lift your chin and chest. Look up at the ceiling. Open your chest and shoulders. Pause for a few seconds.
  3. Exhale and move into Cat Pose. Pull your belly toward your spine and round your back toward the ceiling. You should be looking down at the mat. Pause for a few seconds.
  4. Inhale and come back into Cow Pose and repeat the sequence.
  5. Do 10 to 12 times.

Share on Pinterest

Thread the needle is a stretch that helps release tension in your back, neck, and shoulders.

  1. Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
  2. Slide your right hand (palm up) on the floor to the left side of your body. Your body will rotate with the movement, and your right shoulder will touch the floor as you look to the left side. Use your left hand to support your weight.
  3. Hold this position for 20 to 30 seconds and return to the starting position.
  4. Repeat on the left side.
  5. Do 2 to 3 times on each side.

Yoga is an excellent activity to help release stress-related tension in your neck and shoulders. In fact, one study found that 9 weeks of yoga resulted in pain relief and functional improvements in people with neck pain.

There are also some other strategies you can use to help relieve or prevent tension in your neck. For instance you can:

  • Apply a warm compress to the tight area.
  • Spend a few minutes doing a self-massage.
  • Soak in a warm tub, and add a few drops of aromatherapy oil for extra relaxation.
  • Adjust your workstation, so your computer is at eye level to avoid neck strain.
  • Check your posture while you’re at your work desk — keep your hips, shoulders, and ears in a straight line.
  • Get up and move away from your workstation for a few minutes every hour.
  • At night, use a pillow that offers good support for your neck, and is designed to keep your head and neck aligned.

We all experience stress. It’s almost impossible not to feel anxious or stressed at some point or another. But, just as your body has an automatic response to stress, it also has a built-in system to calm you down.

Known as the relaxation response, it helps you recover from the “fight or flight” response. It brings all your systems back to normal and returns your body to a calm, resting state. The relaxation response also helps protect your body from health issues related to the stress response.

There are a variety of skills and strategies you can use to help the relaxation response kick in. Here are some of them:

Stress management skills

  • Exercise and physical activity. Moving your body, even for 20 minutes a day, may help lower your overall stress levels and reduce tension in your muscles. If you can, get outdoors and take a brisk walk in nature.
  • Breathing exercises. Belly breathing, also known as diaphragmatic breathing, is one of the simplest ways to relax. Voluntarily controlling your breathing can signal your entire body to relax. With belly breathing, you breathe in deeply through your nose, allowing your belly to expand, and exhale through your mouth. Once you know how to breathe this way, you can use this skill often to help you relax.
  • Yoga. According to the National Center for Complementary and Integrative Health, mind and body practices like yoga can help relieve stress, reduce anxiety, and boost your overall well-being. If you’re new to yoga, you may want to begin with a 10-minute restorative yoga session.
  • Meditation. Research has shown that practicing meditation may help reduce the inflammation response caused by stress, and also decrease anxiety. Start with 5 minutes of meditation at a time, and increase by a few minutes each week.
  • Progressive muscle relaxation (PMR). According to a 2013 study, PMR can help reduce symptoms of chronic neck pain. To do PMR, simply tense each muscle group in your body one at a time, and hold for 5 seconds. On the exhale, relax the muscles for 10 to 20 seconds before moving to the next muscle group.

Was this helpful?

Keep in mind that as with any new skill, regular practice is the key. These practices may not work for you right away and that’s OK. But, as you use them over time, you’ll likely find that they help return your body to a calmer, more restful state.

Tension and tightness in your neck and shoulders is a common symptom of stress and anxiety. It’s part of your body’s way of gearing up to survive a perceived physical threat. In other words, it’s part of the “fight or flight” stress response.

Fortunately, muscle tension in your neck and shoulders responds well to several different techniques, including targeted stretching, yoga, and other relaxation methods.

However, if the pain in your neck or shoulders is severe, or doesn’t improve with stretches or other self-care techniques, make sure to follow up with your doctor.

Last medically reviewed on February 17, 2021

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  • Goyal M, et al. (2014) Meditation programs for psychological stress and well-being: A systematic review and meta-analysis.
    pubmed.ncbi.nlm.nih.gov/24395196/
  • Lauche R, et al. (2013). Effectiveness of home-based cupping massage compared to progressive muscle relaxation in patients with chronic neck pain — A randomized controlled trial.
    journals.plos.org/plosone/article?id=10.1371/journal.pone.0065378
  • Ma X, et al. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults.
    frontiersin.org/articles/10.3389/fpsyg.2017.00874/full
  • Michalsen A, et al. (2012). Yoga for chronic neck pain: A pilot randomized controlled clinical trial.
    pubmed.ncbi.nlm.nih.gov/23117107/
  • Physical activity reduces stress. (n.d.).
    adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st
  • Stress effects on the body. (2018).
    apa.org/topics/stress-body
  • Yoga: What you need to know. (2019).
    nccih.nih.gov/health/yoga-what-you-need-to-know

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Feb 16, 2023

Edited By

Claire Brocato

Feb 17, 2021

Edited By

Claire Brocato

Medically Reviewed By

Angela M. Bell, MD, FACP

Copy Edited By

Suan Pineda

Share this article

Medically reviewed by Angela M. Bell, MD, FACP — By Sara Lindberg — Updated on February 16, 2023

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Tension in Neck and Shoulders From Anxiety: 5 Home Remedies

Tension in Neck and Shoulders From Anxiety: 5 Home Remedies

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Medically reviewed by Angela M. Bell, MD, FACP — By Sara Lindberg — Updated on February 16, 2023

Stress or anxiety-related tension can lead to chronic pain in the neck and shoulders. Fortunately, this can be relieved with stretching or yoga, as well as relaxation and other stress management techniques.

Let’s explore several simple techniques to help release tension in your neck and shoulders, as well as some stress management strategies to help calm your mind and body.

When you experience a stressful event or a bout of anxiety, your muscles contract, sometimes forcefully. This is an automatic or reflex reaction. It’s known as a stress response or “fight or flight” response.

It’s your body’s way of gearing up to face a perceived physical threat that you’ll need to fight off or run away from. Along with muscle tension, you may also notice other physical symptoms when you’re stressed or anxious, such as:

  • a fast heart rate
  • quick, shallow breathing
  • cold skin
  • sweating

Although your body’s stress response is designed to help you deal with physical threats, your body responds in the same way when the threat isn’t physical. Your muscles may tighten up when you’re stuck in traffic, dealing with pressure at work, or watching the news.

According to the American Psychological Association (APA), your muscles and other organs may only relax again once the perceived threat has passed.

If stress is ongoing — meaning the stressful situation doesn’t seem to have a clear end — your body may stay in a heightened state of readiness to face a threat. As a result, your muscles may stay tense and tight for much longer than they need to.

According to the APA, ongoing muscle tension in your neck and shoulders can lead to more serious issues like back and shoulder pain, body aches, and migraine and tension headaches.

Preventing stress-related neck and shoulder tension isn’t always easy to do, especially in today’s busy world. But, there are techniques and strategies that may help relieve muscle tension and ease pain and discomfort.

Here are five stretches and poses you can do on a daily basis to help relieve tension and tightness in your neck and shoulders.

Share on Pinterest

The neck stretch is a deep stretch that eases tension in your neck and helps improve your range of motion.

  1. Stand tall with your left arm at your side.
  2. Place your right hand on your head with your fingers pointing to the left side.
  3. Gently pull your head toward the right side until you feel a stretch in the left side of your neck.
  4. Hold for 20 to 30 seconds and return to center.
  5. Repeat on left side.
  6. Do 2 to 3 times on each side.

Share on Pinterest

The neck release is a gentle way to loosen tension in both your shoulders and neck.

  1. Stand tall with both arms at your sides.
  2. Lower your head and bring your chin toward your chest.
  3. Gently tilt your head towards the right side and pause for 30 seconds. You should feel a stretch in the left side of your neck.
  4. Bring your head back to the center and lift to the starting position.
  5. Repeat before changing sides.
  6. Do 3 to 5 times on each side.

Share on Pinterest

Child’s Pose or Balasana is a well-known yoga pose that can help relieve neck and back pain. It’s also a gentle stretch that helps you relax.

  1. Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
  2. Sit back on your heels, lengthen your spine, and walk your hands in front of you. Make sure to hinge at your hips.
  3. Fold forward and keep your arms extended in front of you.
  4. Hold this position for 60 to 90 seconds. Focus on your breath while you release tension in your neck and shoulders.
  5. Return to the starting position and repeat.
  6. Do 2 to 3 times.

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The Cat-Cow or Chakravakasana is a yoga pose that allows you to stretch your back, torso, and neck, helping to release tension in these areas.

  1. Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
  2. Inhale and move into Cow Pose. Drop your belly towards the mat and lift your chin and chest. Look up at the ceiling. Open your chest and shoulders. Pause for a few seconds.
  3. Exhale and move into Cat Pose. Pull your belly toward your spine and round your back toward the ceiling. You should be looking down at the mat. Pause for a few seconds.
  4. Inhale and come back into Cow Pose and repeat the sequence.
  5. Do 10 to 12 times.

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Thread the needle is a stretch that helps release tension in your back, neck, and shoulders.

  1. Get on your hands and knees with your palms flat on the floor, wrists under your shoulders, and knees under your hips.
  2. Slide your right hand (palm up) on the floor to the left side of your body. Your body will rotate with the movement, and your right shoulder will touch the floor as you look to the left side. Use your left hand to support your weight.
  3. Hold this position for 20 to 30 seconds and return to the starting position.
  4. Repeat on the left side.
  5. Do 2 to 3 times on each side.

Yoga is an excellent activity to help release stress-related tension in your neck and shoulders. In fact, one study found that 9 weeks of yoga resulted in pain relief and functional improvements in people with neck pain.

There are also some other strategies you can use to help relieve or prevent tension in your neck. For instance you can:

  • Apply a warm compress to the tight area.
  • Spend a few minutes doing a self-massage.
  • Soak in a warm tub, and add a few drops of aromatherapy oil for extra relaxation.
  • Adjust your workstation, so your computer is at eye level to avoid neck strain.
  • Check your posture while you’re at your work desk — keep your hips, shoulders, and ears in a straight line.
  • Get up and move away from your workstation for a few minutes every hour.
  • At night, use a pillow that offers good support for your neck, and is designed to keep your head and neck aligned.

We all experience stress. It’s almost impossible not to feel anxious or stressed at some point or another. But, just as your body has an automatic response to stress, it also has a built-in system to calm you down.

Known as the relaxation response, it helps you recover from the “fight or flight” response. It brings all your systems back to normal and returns your body to a calm, resting state. The relaxation response also helps protect your body from health issues related to the stress response.

There are a variety of skills and strategies you can use to help the relaxation response kick in. Here are some of them:

Stress management skills

  • Exercise and physical activity. Moving your body, even for 20 minutes a day, may help lower your overall stress levels and reduce tension in your muscles. If you can, get outdoors and take a brisk walk in nature.
  • Breathing exercises. Belly breathing, also known as diaphragmatic breathing, is one of the simplest ways to relax. Voluntarily controlling your breathing can signal your entire body to relax. With belly breathing, you breathe in deeply through your nose, allowing your belly to expand, and exhale through your mouth. Once you know how to breathe this way, you can use this skill often to help you relax.
  • Yoga. According to the National Center for Complementary and Integrative Health, mind and body practices like yoga can help relieve stress, reduce anxiety, and boost your overall well-being. If you’re new to yoga, you may want to begin with a 10-minute restorative yoga session.
  • Meditation. Research has shown that practicing meditation may help reduce the inflammation response caused by stress, and also decrease anxiety. Start with 5 minutes of meditation at a time, and increase by a few minutes each week.
  • Progressive muscle relaxation (PMR). According to a 2013 study, PMR can help reduce symptoms of chronic neck pain. To do PMR, simply tense each muscle group in your body one at a time, and hold for 5 seconds. On the exhale, relax the muscles for 10 to 20 seconds before moving to the next muscle group.

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Keep in mind that as with any new skill, regular practice is the key. These practices may not work for you right away and that’s OK. But, as you use them over time, you’ll likely find that they help return your body to a calmer, more restful state.

Tension and tightness in your neck and shoulders is a common symptom of stress and anxiety. It’s part of your body’s way of gearing up to survive a perceived physical threat. In other words, it’s part of the “fight or flight” stress response.

Fortunately, muscle tension in your neck and shoulders responds well to several different techniques, including targeted stretching, yoga, and other relaxation methods.

However, if the pain in your neck or shoulders is severe, or doesn’t improve with stretches or other self-care techniques, make sure to follow up with your doctor.

Last medically reviewed on February 17, 2021

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  • Goyal M, et al. (2014) Meditation programs for psychological stress and well-being: A systematic review and meta-analysis.
    pubmed.ncbi.nlm.nih.gov/24395196/
  • Lauche R, et al. (2013). Effectiveness of home-based cupping massage compared to progressive muscle relaxation in patients with chronic neck pain — A randomized controlled trial.
    journals.plos.org/plosone/article?id=10.1371/journal.pone.0065378
  • Ma X, et al. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults.
    frontiersin.org/articles/10.3389/fpsyg.2017.00874/full
  • Michalsen A, et al. (2012). Yoga for chronic neck pain: A pilot randomized controlled clinical trial.
    pubmed.ncbi.nlm.nih.gov/23117107/
  • Physical activity reduces stress. (n.d.).
    adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st
  • Stress effects on the body. (2018).
    apa.org/topics/stress-body
  • Yoga: What you need to know. (2019).
    nccih.nih.gov/health/yoga-what-you-need-to-know

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Feb 16, 2023

Edited By

Claire Brocato

Feb 17, 2021

Edited By

Claire Brocato

Medically Reviewed By

Angela M. Bell, MD, FACP

Copy Edited By

Suan Pineda

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Medically reviewed by Angela M. Bell, MD, FACP — By Sara Lindberg — Updated on February 16, 2023

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Stress as a cause of back pain

A psychophysiological illness is any illness in which the physical symptoms are thought to be the direct result of psychological or emotional factors. This diagnosis means that psychological factors either initiated or contributed to back pain, or both.

It should be emphasized that although psychological factors may be the cause of the physical symptoms, but, however, the symptoms are not argued using imaging techniques. However, real physical problems (such as back pain) can be triggered by emotional factors.

The history of “stress back pain”

Dr. John Sarno, MD, professor in the Department of Physical Medicine and Rehabilitation at New York University, recently popularized the idea of ​​“stress back pain,” which he calls “Tensioned Back Syndrome” (TSS) , although such a concept was formulated as early as 1820.

Dr. Edward Shorter’s book From Paralysis to Fatigue details the history of psychosomatic illness. And back in the 1820s, the diagnosis of “irritated spine” was made, and this is essentially equivalent to the modern idea of ​​stress back pain. The diagnosis of “irritated spine” was quite popular and spread all over the world at that time.

Interestingly, Dr. Shorter opined that many doctors and patients of this era began to firmly believe in this diagnosis, although there was no obvious pathology. Dr. Shorter noted that doctors planted this diagnosis in the patient’s head, increasing the fear that there was a serious illness, and recommended bed rest for patients.

The diagnosis of spinal irritation remained fairly common until the early 1900s. Dr. Shorter believes that the diagnosis served “the need to remain competitive with other medical clinics in the” medicalization “of patients with certain subjective complaints. It also catered to the needs of the patients by providing an opportunity to “save face” and have a medical diagnosis, instead of paying attention to possible psychological and emotional factors, since most patients were reluctant to acknowledge the presence of psychological problems.

The history of the diagnosis of spinal irritation is useful for understanding current medical approaches to back pain. Even today, some doctors pay attention primarily to structural “explanations” for back pain, and convince their patient that “diagnostic findings” are the cause of pain, thereby instilling fear in the patient, and then advise “justified” treatment. However, if stress is the true cause of back pain, then active treatment with physical methods may not be effective and cause even more stress for the patient.

And if you go back to Dr. John Sarno’s conceptualization of “stress-related pain”, you can see the similarity with the concept of “spinal irritation”. The most important difference is that Dr. Sarno places the primary causative factors (psychological and emotional) in the foreground in the treatment plan; while some physicians continue to use only “physical” treatments.

In particular, Dr. Sarno’s theory holds that the majority of back pain treated by the medical community using “organic” approaches is actually stress related. It is important to note that this theory and treatment approaches are ambiguously accepted in the medical and psychological community, and do not yet have clear evidence obtained through scientific research.

How does stress cause back pain?

There are many theories about the causes of stress-related back pain. It is important to note that the paramount principle of all these theories is that psychological and emotional factors cause certain physical changes, and as a result, back pain appears.

In most theories of stress back pain, the cyclic pain worsens as it continues, leading the patient to restlessness and problems performing daily activities.

Cyclic pain is characterized by:

  • The patient becomes unnecessarily limited in performing many functions of daily life
  • This decrease in activity is due to the patient’s fear of pain or injury
  • This fear may be exacerbated by recommendations from a doctor (relatives) to calm down due to the presence of diagnosed small structural changes (which in fact may have nothing to do with back pain)
  • Restrictions in movement and activity lead to impaired physical condition and muscle weakness, which in turn leads to increased back pain

Of course, such a cycle leads to increased pain, increased fear, and more physical maladjustment, along with other reactions such as social isolation, depression and anxiety.

Dr. Sarno’s Theory

In Dr. Sarno’s formulation of SNM, back pain is not associated with mechanical or physical factors, but is due to the patient’s feelings, personality and subconscious problems. Key emotions include unconscious anger and rage. In addition, he describes people who can develop muscle tension syndrome as a personality type with characteristics such as:

  • Has strong intrinsic motivation to succeed
  • Has a great sense of responsibility
  • Purposeful and disciplined
  • Self-critical
  • Perfectionist and compulsive

Dr. Sarno’s theory argues that these personality characteristics interact with stressful life situations and this leads to back pain. It is also noted that the source of psychological and emotional stress is not always obvious.

Dr. Sarno’s theory of TMS describes the mechanism by which emotional tension is pushed out of awareness by the mind into the unconscious. This unconscious tension causes changes in the nervous system. These changes lead to narrowing of blood vessels and reduced blood flow to various soft tissues, including muscles, tendons, ligaments, and spinal nerves. This leads to a decrease in oxygen supply, as well as the accumulation of biochemical waste in the muscles. In turn, this leads to muscle tension, spasms and back pain experienced by the patient.

Diagnosis of “stress back pain”

The diagnosis of “stress back pain” is often based on a thorough history and physical examination. But patients should be careful in trying to self-diagnose “stress back pain”, as the pain syndrome may be due to a serious disease (for example, a spinal tumor or infection). A thorough physical examination using imaging techniques will usually rule out more serious structural causes of back pain in most patients.

In situations where back pain is stress related, the history of back pain is often quite variable. Pain may appear after a specific incident or come on suddenly. For example, often the pain begins with an incident of muscle and ligament sprain, but does not disappear due to the influence of emotional factors, although the muscles and ligaments have already recovered from the injury.

In many cases, MRI examination may reveal disc protrusions or osteochondrosis, although stress is actually the cause of back pain. In these cases, the MRI findings are not clinically significant and ultimately these changes are not considered to be the cause of the pain.

General characteristics of stress back pain include symptoms such as:

  • Back pain and/or neck pain
  • Diffuse muscle pain
  • Pain points in the muscles
  • Sleep disturbance and fatigue
  • In many cases of stress back pain, patients complain of pain migration

In general, the symptoms of stress back pain are similar to those seen in fibromyalgia.

According to Dr. Sarno, the diagnosis of SNM is made only when the organic causes of pain are completely ruled out, and at the same time there are characteristic features of SNM.

Treatment of stress-related back pain

Just as there are many theories about how stress and other emotional or psychological factors can cause back pain, there are many treatment approaches. But it is possible to single out the main approach – a comprehensive one.

In a comprehensive approach, the treatment of stress back pain is carried out in a more advanced way than defined by Dr. Sarno’s SNM concept.

In an integrated approach, clinicians do not always see clear personality characteristics, which Dr. Sarno says is important, and do not focus on unconscious anger as a focal psychological problem.

An integrated approach to treatment takes into account various factors: physical, emotional, cognitive and environmental factors, and aims to influence all aspects. Thus, the effect of the treatment is carried out on the following aspects:

  • Physical, including weakened muscles, irritation of the nerves, etc.
  • Emotional, including depression, anxiety, anger, etc.
  • Cognitive, such as negative thoughts, pessimism, despair, etc.
  • Environmental factors such as job loss, financial problems, etc.

A comprehensive treatment program may include procedures such as:

  • Treatment of physical factors with physiotherapy, analgesics and exercise therapy
  • Treatment of physical and emotional factors with the use of appropriate drugs (antidepressants or muscle relaxants)
  • Treating emotional and cognitive factors with psychological pain management and biofeedback
  • Treatment of environmental factors through consultations

This complex back pain therapy has been used for more than 25 years and has proven effective, although a key factor in the outcome of treatment is the patient’s motivation to complete the course of treatment and rehabilitation.

Why does the neck hurt: causes and treatment. Relieve neck pain.

Why does the neck hurt and how does the pain affect the quality of life?

Neck pain is one of the most common health complaints. There are several reasons, but they are all related to the condition of the spine. Often, pain occurs due to spasms in the muscles of the neck, which are the result of compression of the nerve roots in the cervical spine. As a rule, pain in the neck and pinched nerves are caused by osteochondrosis or osteoarthrosis of the cervical vertebrae, or by intervertebral hernias.

Persistent neck pain: common causes

  • Osteochondrosis of the cervical spine can cause sharp pain in the neck or pain that radiates to the arm. Sometimes such pain is associated with tumors in the spine, so if it does not go away for a long time, you should consult a doctor. Often, discomfort in the neck occurs after physical exertion, hypothermia in a draft, or a long stay in an uncomfortable position (for example, while sleeping or talking on the phone, pressed shoulder to ear). As a rule, such pain in the neck subsides within a few days.
  • With osteochondrosis of the cervical spine, pain in the neck may be accompanied by dizziness. If this symptom occurs, it is necessary to consult a doctor and make sure that the problem is related to the condition of the spine.
  • Localization of pain in the shoulder may indicate the presence of a hernia in the cervical spine. Hernias lead to compression or infringement of the nerve roots, causing pain to spread to the shoulder or arm. The process may be accompanied by a headache. Compression of the nerve provokes muscle spasm, because of this, blood circulation is disturbed at the site of the lesion and there are constant pains in the neck. All this slows down recovery. Therefore, for pain in the neck, especially associated with infringement of the nerve roots, massages of spasmodic areas are recommended. Due to a herniated disc in the cervical spine, sensitivity in the hand may decrease, and muscle strength may decrease.

Pain from exertion and diseases

Pain in the neck due to muscle tension is typical for those who have static loads, for example, when sitting at a computer or sewing machine.

Systemic diseases causing neck pain – rheumatoid arthritis, polymyalgia rheumatica, ankylosing spondylitis, as well as tumors and infectious diseases.
Since nagging pain in the neck can be a symptom of the presence of a tumor, some infectious and autoimmune diseases, it is necessary to consult a doctor if the pain does not go away for several weeks or intensifies.

Neck pain due to muscle tension is typical for those who have static loads, for example, when sitting at a computer or sewing machine.
Systemic diseases causing neck pain – rheumatoid arthritis, polymyalgia rheumatica, ankylosing spondylitis, as well as tumors and infectious diseases.
Since nagging pain in the neck can be a symptom of the presence of a tumor, some infectious and autoimmune diseases, it is necessary to consult a doctor if the pain does not go away for several weeks or intensifies.