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Stress tension in neck. 5 Effective Home Remedies for Neck and Shoulder Tension Caused by Anxiety

by alexxlab

How does anxiety cause tension in neck and shoulders. What are the best home remedies for relieving stress-related muscle tension. How can you prevent and manage chronic pain from anxiety.

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Understanding the Link Between Anxiety and Muscle Tension

Anxiety and stress can significantly impact our physical well-being, often manifesting as tension in the neck and shoulders. This tension is a direct result of the body’s stress response, commonly known as the “fight or flight” reaction. When we encounter a stressful situation, our muscles contract automatically, preparing us for potential physical threats. However, in today’s world, most of our stressors are not physical dangers, yet our bodies react similarly.

The American Psychological Association (APA) explains that during periods of stress, our muscles may remain tense long after the perceived threat has passed. This prolonged tension can lead to chronic pain, headaches, and other physical discomforts. Understanding this connection is crucial for effectively managing stress-related muscle tension.

Common Symptoms of Stress-Induced Muscle Tension

  • Tightness in neck and shoulders
  • Rapid heartbeat
  • Shallow breathing
  • Cold skin
  • Excessive sweating

The Importance of Addressing Neck and Shoulder Tension

Ignoring persistent neck and shoulder tension can lead to more severe health issues. Chronic muscle tension may result in back pain, body aches, and even migraine or tension headaches. By addressing this tension early and consistently, you can prevent these complications and improve your overall quality of life.

Why is it crucial to tackle neck and shoulder tension promptly? Prolonged muscle tightness can create a cycle of pain and discomfort, affecting your posture, sleep quality, and daily activities. By implementing effective home remedies and stress management techniques, you can break this cycle and promote better physical and mental health.

5 Home Remedies for Relieving Neck and Shoulder Tension

While preventing stress-related muscle tension can be challenging in our fast-paced world, several simple techniques can help alleviate discomfort and promote relaxation. Here are five effective home remedies you can easily incorporate into your daily routine:

1. Neck Stretch

The neck stretch is an excellent way to ease tension and improve range of motion in your neck muscles.

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

2. Neck Release

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

  1. Stand tall with arms at your sides.
  2. Lower your head, bringing your chin toward your chest.
  3. Gently tilt your head to the right and pause for 30 seconds.
  4. Return to center and lift to the starting position.
  5. Repeat before switching sides.
  6. Perform 3-5 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. Start on your hands and knees, palms flat on the floor.
  2. Sit back on your heels and lengthen your spine.
  3. Walk your hands forward, hinging at your hips.
  4. Fold forward, keeping your arms extended in front of you.
  5. Hold this position for 60 seconds, focusing on deep breathing.

4. Shoulder Rolls

Shoulder rolls are a simple yet effective way to release tension in your upper body.

  1. Sit or stand with your back straight.
  2. Slowly roll your shoulders forward in a circular motion.
  3. Repeat 5-10 times.
  4. Reverse the direction, rolling your shoulders backward.
  5. Repeat 5-10 times.

5. Progressive Muscle Relaxation

This technique involves tensing and relaxing different muscle groups to promote overall relaxation.

  1. Lie down or sit in a comfortable position.
  2. Starting with your feet, tense the muscles for 5 seconds.
  3. Release the tension and relax for 10 seconds.
  4. Move up to your calves, thighs, and so on, until you reach your head.
  5. Focus on the difference between tension and relaxation in each muscle group.

Stress Management Strategies for Long-Term Relief

While stretching and relaxation exercises provide immediate relief, implementing long-term stress management strategies is crucial for preventing recurring tension. By addressing the root cause of your anxiety, you can significantly reduce muscle tension and improve your overall well-being.

Mindfulness Meditation

Mindfulness meditation is a powerful tool for reducing stress and anxiety. It involves focusing on the present moment without judgment. Regular practice can help you become more aware of your body’s stress signals and respond more effectively.

How can you incorporate mindfulness into your daily routine? Start with short, 5-minute sessions and gradually increase the duration. Focus on your breath, bodily sensations, or a specific object. When your mind wanders, gently bring your attention back to your focus point.

Regular Exercise

Physical activity is a natural stress reliever. It releases endorphins, improves mood, and helps relax tense muscles. Aim for at least 30 minutes of moderate exercise most days of the week. This can include activities like brisk walking, swimming, cycling, or dancing.

Healthy Sleep Habits

Quality sleep is essential for managing stress and reducing muscle tension. Establish a consistent sleep schedule, create a relaxing bedtime routine, and ensure your sleeping environment is comfortable and conducive to rest.

The Role of Nutrition in Managing Stress-Related Tension

Your diet plays a significant role in how your body responds to stress. Certain foods can help reduce anxiety and promote relaxation, while others may exacerbate tension and discomfort.

Foods That May Help Reduce Anxiety

  • Fatty fish rich in omega-3s (salmon, mackerel, sardines)
  • Nuts and seeds (almonds, walnuts, pumpkin seeds)
  • Berries (blueberries, strawberries, raspberries)
  • Dark chocolate (in moderation)
  • Fermented foods (yogurt, kefir, sauerkraut)

Foods and Drinks to Limit

  • Caffeine
  • Alcohol
  • Processed and high-sugar foods
  • Artificial sweeteners

How can you incorporate stress-reducing foods into your diet? Try adding a serving of fatty fish to your meals twice a week, snacking on a handful of nuts daily, or enjoying a small piece of dark chocolate when you feel stressed.

When to Seek Professional Help

While home remedies and lifestyle changes can be highly effective in managing stress-related neck and shoulder tension, there are instances when professional help may be necessary. Recognizing when to seek medical advice is crucial for preventing chronic pain and more serious health issues.

Signs You Should Consult a Healthcare Provider

  • Persistent pain that doesn’t improve with home remedies
  • Pain that radiates down your arms or legs
  • Numbness or tingling in your extremities
  • Severe headaches accompanied by neck pain
  • Difficulty performing daily activities due to pain

A healthcare provider can offer a comprehensive evaluation, identify any underlying conditions, and recommend appropriate treatments. These may include physical therapy, massage therapy, or in some cases, medication to manage pain and reduce inflammation.

Ergonomic Considerations for Preventing Neck and Shoulder Tension

In today’s digital age, many of us spend long hours working at computers or using mobile devices. Poor ergonomics can significantly contribute to neck and shoulder tension. By making simple adjustments to your workspace and habits, you can prevent many of the issues associated with prolonged screen time.

Tips for Proper Ergonomics

  • Adjust your chair height so your feet are flat on the floor and knees are at a 90-degree angle
  • Position your computer monitor at eye level to avoid neck strain
  • Use a hands-free device for phone calls to prevent cradling the phone between your ear and shoulder
  • Take regular breaks to stretch and move around (aim for 5-10 minutes every hour)
  • Invest in an ergonomic keyboard and mouse to reduce strain on your wrists and shoulders

How can you remember to maintain good posture throughout the day? Set reminders on your phone or computer to check your posture and take stretch breaks. You can also use posture-correcting apps or wearable devices that alert you when you’re slouching.

The Benefits of Complementary Therapies for Neck and Shoulder Tension

In addition to the home remedies and lifestyle changes discussed earlier, several complementary therapies can be highly effective in managing neck and shoulder tension caused by anxiety. These therapies can provide both immediate relief and long-term benefits when incorporated into your regular self-care routine.

Acupuncture

Acupuncture, an ancient Chinese healing practice, involves inserting thin needles into specific points on the body. This therapy can help release tension, improve circulation, and promote overall relaxation. Many people find acupuncture particularly effective for chronic neck and shoulder pain.

Massage Therapy

Regular massage can significantly reduce muscle tension, improve circulation, and promote relaxation. Different types of massage, such as Swedish massage, deep tissue massage, or trigger point therapy, can be tailored to your specific needs and preferences.

Aromatherapy

Certain essential oils, such as lavender, chamomile, and bergamot, have calming properties that can help reduce stress and muscle tension. You can use these oils in a diffuser, add them to a bath, or dilute them with a carrier oil for a soothing massage.

How can you incorporate these therapies into your routine? Consider scheduling regular massage or acupuncture sessions, or try using essential oils in a diffuser while you work or before bed. Remember to consult with a qualified practitioner before starting any new therapy, especially if you have any health concerns or are taking medications.

By combining these complementary therapies with the home remedies and lifestyle changes discussed earlier, you can create a comprehensive approach to managing neck and shoulder tension caused by anxiety. This holistic strategy not only addresses the physical symptoms but also helps tackle the underlying stress and anxiety, promoting overall well-being and quality of life.

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.

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

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

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Psychotherapy – Harmony Clinic

Everyday problems and force majeure situations of local significance not only deprive us of peace of mind, but can also significantly harm our health. Numerous studies show that emotions, such as nervous tension, fear, horror, anxiety, excitement, anger, anger, rage, hatred, increase the production of stress hormones – adrenaline and cortisol in our body.

And if stress takes a chronic form, then an increased amount of these hormones is present in our blood all the time!!! Then literally all the cells of our body live under the pressure of stress hormones! The level of vital energy is decreasing!!! Any disease is born as a problem at the energy level, this problem can exist for many years before manifesting in the form of a physical disease. The general decrease in the vital energy of the body leads to an energy imbalance in its various parts. “All diseases are from nerves!” – in this “non-medical” statement there is a share of “medical” truth.

Our medical books and popular literature as well as television programs are filled with descriptions of the symptoms and causes of various diseases.

1. Osteochondrosis of the spine, back pain, lower back pain, pain between the shoulder blades, headaches, pain in the cervical spine! And how much suffering is brought by “pulling, chewing”, sometimes unbearably sharp pains in the joints! Years of lasting pain in the shoulder or hip joint – and as a result – arthrosis!

What is the reason?

In the body of a person subject to chronic stress, some muscle groups involuntarily tighten, therefore another muscle group manifests itself as functional weakness! This is what causes pain in the tense muscles associated with the joints! And with such a condition for a long time, such a formidable disease as arthrosis of the joints subsequently develops!

2. Headache.

What is the reason?

  • As mentioned above, in a state of stress, in nervous tension, we involuntarily tighten the neck muscles, and this often causes a headache.
  • Excitement provokes in us a violation of the process of breathing, which leads to spasm of the thoraco-abdominal diaphragm and oxygen starvation of the brain!
  • When we are nervous, the body produces less painkillers, the so-called neurotransmitters, and then we feel any pain much stronger than it actually is.

3. Frequent colds.

What is the reason?

– In chronic stress, special proteins begin to be produced, which by their nature are designed to defeat viruses. But if you don’t have any viruses at the moment, then the energy of the molecules of this substance remains unclaimed and goes in a completely different direction: it begins to irritate the nasopharyngeal mucosa. That is why a protracted conflict in the family or at work can turn into symptoms of a severe cold, and over time, bacteria, viruses, and fungi will join the prepared soil – with a long-term condition, chronic broncho-pulmonary diseases or chronic diseases of the nasopharynx develop later.

4. Skin inflammations.

What is the reason?

Our body is designed in such a way that it responds to stress by producing various substances that it does not normally produce. These are neuropeptides that cause skin swelling and itching. But this is precisely what can become a prerequisite for the occurrence of eczema, psoriasis or urticaria, as well as nervous tension entails hormonal changes that lead to seborrhea, the formation of acne and comedones, and baldness (alopecia).

5. Digestive problems.

What is the reason?

The human gastrointestinal tract is not inferior to the spinal cord in terms of the number of nerve endings. That is why this part of the body reacts especially sharply to the attack of stress hormones (adrenaline and cortisol) and fails. As a result, a strong experience turns into diarrhea or constipation for you.

What to do?
In recent years, new drugs, new methods of treatment have appeared and continue to appear, but unfortunately chronic patients are not decreasing! Sick people sometimes try to find a way out of the current painful situation on their own. tired of walking through numerous offices and medical centers in search of relief from their suffering. And if somewhere it is possible to change the situation for the better by at least 50% -60% – this is already considered happiness! Even though the disease returns after a while!

Any disease begins with a decrease in vital energy!

If this decline in vital energy continues for a long time or occurs rather quickly, then some organ (or organs) of the body will become a target for disease. That’s when back pain, lower back pain, pain between the shoulder blades, headaches, pain in the cervical spine, “pulling, chewing”, sometimes unbearably sharp pains in the joints, osteochondrosis of the spine, arthritis and arthrosis of small and large joints, etc. .d. – feeling unwell, life without joy – and not far from depression!

Any disease starts as a problem on the energy level, this problem can exist for many years before it manifests as a physical disease. The general decrease in the vital energy of the body leads to an energy imbalance in its various parts.

When we see a person full of energy and life walking down the street, or a rather smiling person, we involuntarily turn around and look at him with surprise, as if he were a rare sight! But this is the normal state! It turns out the opposite – to walk lifelessly, hunched over, not to smile, to get sick and to be in the process of treatment for a long time (and not in the process of preventive measures that support health!), to die from chronic degenerative processes, to suffer from pain in the back, in the lower back, from pain between the shoulder blades, headaches, in the cervical spine, sometimes unbearably sharp pains in the shoulder joints, in the hip joints, from pain caused by arthritis or arthrosis, etc. Most men are afraid that sooner or later they will have a heart attack, impotence will occur due to invented fears (or physical or mental overload). And also most of us are afraid of getting cancer or other serious, incurable disease! But if you manage to avoid these terrible diagnoses, then you are still afraid of becoming a victim of arthritis or arthrosis, diabetes, hypertension, blindness or mental illness in old age!

Today, unfortunately, prevention is usually secondary!

Seek medical attention only after a heart attack has already occurred in order to avoid a second one, etc. What to do? How can the disease be more accurately diagnosed? Stress?

How to do primary prevention in order to live without getting sick?

During primary prevention, the problem is already at the energy level, but there are still no pathological changes in the organs – which means that the disease can still be prevented and energy imbalance restored!

What to do if the disease has already manifested itself?

There is a method for diagnosing diseases, stress, all kinds of fears, etc. – these are the methods of Applied Kinesiology – this is both a preventive approach to diseases (when the disease has not yet manifested itself) and a therapeutic approach (an individual approach to each person). There are many causes of diseases, but each person had his own problem, with which the disease began.

How can I identify this problem?

This problem is determined by doctors – specialists who own the methods of Applied Kinesiology – which allows you to diagnose a disease or energy imbalance in time.

Applied Kinesiology postulates the unity of emotional, chemical, structural, energy disorders in any disease.

In each case, these disorders are identified by muscle testing. Relationships of muscles with internal organs, vertebrae, energy meridians (channels) are used. The doctor finds that dysfunction, the elimination of which will lead to the recovery of the whole organism, not the treatment of individual symptoms.

(Muscle testing is the response of the patient’s nervous system to any effect of a doctor or drug, i.e. a feedback tool with the body!).

Accordingly, treatment is prescribed:
Preparations (allopathic or homeopathic remedies), using diagnostics according to the methods of Applied Kinesiology. (Muscle testing).
Treatment with acupuncture (balance of energy imbalance, stress relief, treatment of emotional problems), using diagnostics according to Applied Kinesiology methods. (Muscle testing).
Treatment by manual therapy methods and osteopathic methods with the use of diagnostics according to the methods of Applied Kinesiology. (Muscle testing).

What are the health symptoms?
Maybe people just don’t know or have forgotten what it means to be a healthy person?

How does the disease begin? How to recognize the onset of the disease? What to do so that osteochondrosis of the spine, back pain, lower back pain, pain between the shoulder blades, headaches, pain in the cervical spine, “pulling, chewing”, sometimes unbearably sharp pains in the joints, etc. do not return, but rather would not appear at all!

HEALTH is:

  • Complete freedom from the pain of the body and from the disorder of the mind.
  • The most complete expression of all human faculties acting in harmony.
  • Perfection of the interaction of the body, mental energy and spiritual power.
  • Beauty of the body, purity of thoughts, high vitality, a state of happiness to live, work, study, love, etc.

This is the state when a person lives in harmony with nature, is harmonious and perfect in his nature, body and soul, in his relationship with another person and God! Then we can say that a person lives in a state of HEALTH!

In this state, a simple movement is happiness, pleasure!

A person simply shines from inside and outside, he is pure, firm, strong, cheerful. Charm spills over the face, eyes, iris, whites – radiate happiness and amazing transparency! Pleasure to breathe and see! All former pleasures – drinking, coffee, stimulants, potions, late hours, luxury – become an annoying dream, awakening comes – everything falls into place, becomes whole and brings joy!

Functional muscle relaxation as an indicator of emotional and meridian system dysfunction. As is known (S.Smidt, 1936), dysfunction of the emotional and meridian system is accompanied by functional relaxation of a certain group of muscles

Chronic spasm of the muscles of the neck and collar zone: causes, symptoms, treatment

Contents

  • 1 Chronic spasm of the muscles of the neck and collar zone : symptoms, causes and treatments
    • 1.1 Chronic spasm of the muscles of the neck and collar zone
    • 1.2 Chronic neck and neck muscle spasm
      • 1.2.1 What is chronic neck and neck muscle spasm?
    • 1.3 Causes of chronic neck and neck muscle spasm
    • 1. 4 Chronic neck and neck muscle spasm: symptoms
      • 1.4.1 Main signs of neck and neck muscle spasm
      • can be seen at chronic spasm of the muscles of the neck and collar zone
    • 1.5 Diagnosis of chronic spasm of the muscles of the neck and neck
      • 1.5.1 Methods of diagnosis
      • 1.5.2 Symptoms of chronic spasm
    • 1.6 Complications of chronic spasm of the muscles of the neck and neck 9 0018
    • 1.6.1 Impaired quality of life
    • 1.6 .2 Development of persistent pain
    • 1.6.3 Development of other diseases
  • 1.7 Treatment of chronic spasm of the muscles of the neck and collar zone: medication
    • 1.7.1 General preparations
    • 1.7.2 Topical treatment
  • therapeutic exercises
  • 1.10 Folk remedies for relieving chronic spasm of the neck and neck muscles
  • 1.11 Q&A:
      • 1.11.0.1 How long can a chronic spasm of the neck and neck muscles last?
  • 1. 12 Prevention of chronic neck and neck muscle spasm
  • 1.13 Related videos:

symptoms and treatment. How to get rid of pain and tension in the neck with exercises and massage. Useful advice and recommendations from experts.

Chronic spasm of the muscles of the neck and collar zone can be a fairly common disease among people, especially those who lead a sedentary lifestyle or work on a computer. It can also be caused by trauma or stress.

Symptoms associated with chronic spasm of the neck and neck muscles include pain, limitation of movement, fatigue and tension. However, many people suffering from this disease do not pay due attention to these symptoms, thinking that this is just a slight muscle tension.

There are many treatments for chronic spasm of the neck and neck muscles, including massage, neck exercises, folk remedies, and medications. However, treatment should be selected individually, taking into account the cause of the disease and the patient’s condition.

This article will discuss in detail the causes, symptoms and treatments for chronic spasm of the muscles of the neck and collar area, with the aim of helping readers improve their health and quality of life.

Chronic spasm of the muscles of the neck and collar zone

Chronic spasm of the muscles of the neck and collar zone is a pathological condition that is manifested by painful and prolonged contractions of the muscles responsible for maintaining the head in an upright position. The highest incidence of this condition affects people who lead a hypodynamic lifestyle, sedentary work at a computer or a long car ride.

The main causes of chronic spasm of the muscles of the neck and collar zone are spinal pathologies, such as osteochondrosis, diseases of the peripheral nervous system, stress, trauma, as well as some diseases, such as fibromyalgia, arthritis.

Symptoms of chronic spasm of the muscles of the neck and collar zone may include headaches, a feeling of heaviness in the neck, limited mobility of the neck, redness of the skin, discomfort when pressing on the muscles.

For the treatment of chronic spasm of the muscles of the neck and collar zone, drug therapy, physiotherapy, massage and gymnastics are carried out, and it is also recommended to carry out preventive measures, for example, periodically change body position while sitting, exercise, wear a properly selected orthopedic corset.

Chronic spasm of the muscles of the neck and collar zone

Yes, I measure with a glucometer

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Yes, I take tests

25%

No

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What is chronic spasm of the neck and neck muscles?

Chronic neck and neck spasm is a prolonged tension in the muscles of the neck and collar area, which leads to pain, restriction of movement and discomfort in the neck and shoulders.

The cause of this disease may be a violation of the muscles, damage to the joints of the neck, trauma, overwork, poor posture, stressful situations and other factors.

Symptoms of chronic spasm of the muscles of the neck and collar area include pain, limitation of movement, headaches, discomfort in the neck and shoulders, numbness of the fingers, tinnitus, and increased fatigue.

Treatment for this condition may include massage, physical therapy, neck exercises, medications, and other treatments prescribed by a physician, depending on the cause and extent of the condition.

Causes of chronic spasm of the muscles of the neck and collar zone

Chronic spasm of the muscles of the neck and collar area can be caused by many causes, including poor posture, prolonged exposure to uncomfortable positions, muscle tension due to stress, injury, and numerous diseases.

Daily habits can also cause chronic spasm of the muscles of the neck and collar area, such as excessive use of mobile devices, incorrect head position when working on a computer, prolonged reading in an incorrect position, and others. This can lead to an imbalance of muscles that do not work according to their direct functions and lead to prolonged tension of the same muscles.

  • Main causes:
    1. Poor posture
    2. Stressful situations and emotional experiences
    3. Injuries and diseases
    4. Incorrect head position when working on a computer
    5. Use of mobile devices

      6. 900 19 Prolonged reading in wrong posture

Scientific approach to the question highlights the reasons among which the thickening of the fluid in the intermuscular spaces, which creates pressure on the nerve endings, as well as a lack of vitamins and minerals, under stress, overexcitation of the body.

However, it should be noted that even without obvious causes, chronic spasm of the muscles of the neck and collar area can occur as a result of normal daily activities.

Chronic spasm of the muscles of the neck and neck: symptoms

Main signs of spasm of the muscles of the neck and neck

Chronic spasm of the muscles of the neck and collar is the cause of numerous symptoms. First of all, these are pain and discomfort, displacement of the cervical vertebrae, stiffness of movements. Patients may also have difficulty turning the head, with the neck tilted forward or to the side.

Other possible symptoms of chronic neck and neck muscle spasm include headaches, dizziness, tinnitus, vision and hearing problems. One of the factors that cause muscle tension in the neck and collar zone is a sedentary lifestyle and poor posture.

Other symptoms that may be seen with chronic spasm of the muscles of the neck and neck area

  • Feeling of pressure – A person may experience a feeling of pressure in the neck and collar area. In some cases, this may extend to the shoulders and upper back.
  • Muscle weakness – muscle tension can lead to lack of oxygen, which causes a feeling of weakness in the muscles of the neck and collar area.
  • Feeling of numbness – this feeling most often occurs due to circulatory disorders in the neck.

Diagnosis of chronic spasm of the muscles of the neck and collar zone

Diagnostic methods

To determine chronic spasm of the muscles of the neck and collar zone, it is necessary to conduct a comprehensive examination of the patient.

Visual inspection. The doctor carefully examines the patient, assessing the stance, the position of the head and neck, the presence of scoliosis and other spinal deformities.

Palpation. Palpation of the muscles of the neck and collar area determines the presence of painful areas and increased muscle tension.

Radiography. Allows you to identify possible changes in the structure of the spine – osteochondrosis, disc herniation and other pathologies.

CT and MRI. Examination with the help of computed tomography and magnetic resonance imaging allows a more detailed study of the condition of the spine and soft tissues.

Symptoms of chronic spasm

Chronic spasm of the muscles of the neck and collar zone is accompanied by the following symptoms:

  • pain in the neck and collar zone;
  • head restriction;
  • headaches;
  • dizziness;
  • weakness in the arms.

Important to remember! Chronic spasm of the muscles of the neck and collar area is not an independent disease, but is a consequence of other pathologies of the spine and soft tissues.

Complications of chronic spasm of the neck and neck muscles

Impaired quality of life

Chronic spasm of the neck and neck muscles can significantly impair the patient’s quality of life. Due to pain and limited movement of the head, a person may become limited in their daily activities, have difficulty doing work, playing sports, or even just spending time with friends and family.

The development of persistent pain

If you do not pay attention to chronic spasm of the muscles of the neck and collar zone and do not start treatment, then the pain may become permanent. Constant pain has a very negative effect on the mental and physical state of a person. The patient may become irritable, depressed, exhausted, tired, and also be in constant tension. These effects can worsen overall health and quality of life.

Development of other diseases

Pain and restriction of movement of the neck can lead to the development of other diseases. For example, a static head posture can restrict neck movement, which can lead to headaches, migraines, or even reflex spasms of the eye muscles. In addition, chronic spasm of the muscles of the neck and collar area impairs blood circulation and may lead to the development of a positive feedback loop, when the worsening of one disease can cause an increase in other concomitant diseases.

Treatment of chronic neck and collar spasm: medication

General drugs

Medical treatment of neck and collar spasms begins with the use of general drugs such as antispasmodics and analgesics. They help relieve pain and muscle tension, improve blood circulation and reduce inflammation. Among the most effective are:

  • Mydocalm is a drug that relaxes muscles and reduces spastic tension. It has minimal side effects and is well tolerated.
  • Nurofen is an analgesic and anti-inflammatory agent that can help relieve pain from muscle spasms.
  • Nimesil is also an anti-pain and anti-inflammatory agent that copes well with pain.

Topical treatment

Ointments, gels, balms and creams are used for local treatment of chronic spasm of the neck and neck muscles. They quickly relieve pain and reduce inflammation at the site of application. Among the most effective means are:

  • Boromed is an ointment that can be used for local anesthesia and muscle tension relief.
  • Ketonal is a gel based on ketoprofen, which is an anti-inflammatory and analgesic agent. It penetrates deep into tissues and fluids, reducing inflammation.
  • Artrosilene is a balm that contains St. John’s wort extract and antioxidants that relieve tension, increase muscle flexibility and elasticity.

Treatment of chronic spasm of the muscles of the neck and collar: physiotherapy

Physiotherapy is one of the most effective methods of treating chronic spasm of the muscles of the neck and collar. It includes various procedures with different directions and goals.

One of the most effective physical therapy treatments is massage. It allows you to soften the muscles and eliminate congestion in the tissues, preventing the further development of the disease. In addition, massage improves blood circulation and metabolism, which has a beneficial effect on the general condition of the patient.

Another important physiotherapeutic procedure is therapeutic exercises. It is aimed at stretching and strengthening muscles, increasing their elasticity and flexibility. Also, gymnastics helps to normalize muscle tone, which allows you to eliminate spasm and improve blood circulation.

To increase the effectiveness of the treatment of chronic spasm of the muscles of the neck and collar zone, physiotherapy can be combined with the use of physiotherapy devices and devices, such as ultrasound therapy, diadynamic therapy, magnetotherapy, etc. These methods complement the basic procedures and speed up the healing process.

It is important to note that in order to achieve the maximum effect of physiotherapy and eliminate chronic spasm of the muscles of the neck and collar zone, it is necessary to undergo a full course of procedures under the supervision of a qualified specialist.

Treatment of chronic neck and collar spasm: massage and therapeutic exercises

Treatment of chronic neck and collar spasm may include massage and therapeutic exercises. Massage improves blood circulation in the muscles, reduces tension and promotes relaxation. It is important to find an experienced professional who can identify and work with tension points to achieve the best results.

Therapeutic exercises, such as neck and neck stretching, can also help relieve spasms and improve neck mobility. Some exercises can be done at home, but it is also recommended to see a physical therapist for the best results.

Another effective treatment is heat therapy. Hot compresses can be applied to the neck area or heating pads can be used to relieve tension and muscle pain. However, it is important to remember to take precautions to avoid burns.

  • Massage and therapeutic exercises can help relieve muscle spasms in the neck and neck area.
  • It is important to find an experienced massage therapist to achieve the best massage results.
  • Therapeutic exercises can be done at home, but it is best to see a physiotherapist.
  • Heat therapy, such as hot packs or heating pads, can also help relieve tension and pain in the neck muscles.

Folk remedies for relieving chronic spasm of the muscles of the neck and collar area

Chronic spasm of the neck and neck muscles can cause great discomfort and limit movement. Fortunately, there are folk remedies that can help deal with this problem.

1. Eucalyptus oil. Warm eucalyptus oil and massage the muscles of the neck and collar area with this oil. This will help improve blood circulation and relieve spasm.

2. Gooseberry compresses. Boil dry gooseberry leaves in boiling water and apply compresses to the neck and collar area. This remedy helps to reduce inflammation and relax the muscles.

3. Mint inhalation. Pour boiling water into a cup and add a few drops of peppermint oil. Cover your head with a towel and inhale the mint vapors. This will help relax the muscles and improve breathing.

4. Herbal teas. Some herbs, including chamomile and lavender, can help relax muscles and reduce spasm. Try making a tea with these herbs and drinking it several times a day.

Be sure to check with your doctor before trying any folk remedy for chronic neck and neck spasm, especially if you are on medication or have a chronic condition.

Q&A:

How long can a chronic spasm of the neck and neck muscles last?

The duration of chronic spasm of the neck and neck muscles may vary depending on the cause and severity of the disease. In some cases, the spasm may last for days or weeks, while in other cases it may last for months or even years. It is important to consult a doctor in a timely manner to determine the cause of the spasm and begin treatment, which will help to quickly cope with the problem and prevent further deterioration in health.

Prevention of chronic spasm of the muscles of the neck and collar zone

Chronic spasm of the muscles of the neck and collar zone can occur due to prolonged static load on the muscles.