Highlights
- Stress in the neck and shoulders due to anxiety manifests as stiff, tight muscles that may cause headaches and shoulder and neck pain.
- Muscle tension due to anxiety usually results from the fight-or-flight response.
- Anxiety-triggered shoulder and neck pain can often be relieved with self-help tips, lifestyle changes, techniques to reduce stress, and physical therapy.
Recently, you’ve had a sore neck and a low-grade headache. Maybe it started around the same time people were being let go at work, you split up with your partner, or a loved one passed away, and you’re wondering if there is a link. This article will explore that connection, look at ways to ease tense neck muscles and discomfort, and tell you when to seek help.
Can Anxiety and Stress Cause Tension in Neck and Shoulders?
Shoulder and neck pain from stress are
It often comes down to
What happens is that the sympathetic nervous system (think of it as your brain and nerves being concerned and looking out for you) releases stress hormones like cortisol and adrenalin. These hormones prepare your muscles to move and get you away from the threat (flight) or confront it (fight). Muscles use oxygen and glucose (sugar) to work, and the stress hormones get the muscles what they need by:
- Making you breathe faster
- Making your heart pump quicker and harder
- Directing blood flow away from the brain, stomach, and intestines, toward the muscles
This can result in the following
- Shortness of breath
- Racing heart or palpitations
- Chest tightness or chest pain
- Dizziness
- Nausea and stomach pain
- Flushing and sweating
- Tremors and shakes
- Tense muscles, ready for action
The most extreme example of this flight response is a panic attack.
Keep in mind that there are many causes of headaches and this is just one of them. It is very important to talk to your healthcare provider if you are having headaches."
This tension significantly affects the neck and shoulder muscles, keeping your head and senses ‘alert’ and ready to react to the danger, and may cause neck pain.
However, neck pain is not the only effect of stress-related muscle stiffness; tension headaches and lower back pain might also occur because the whole spine tenses, from head to tailbone.
There is another way that anxiety causes headaches, muscle pain and discomfort; they can be psychosomatic effects of mental disorders. This means, in simple language, that emotions also have direct physical effects without a biological explanation.
Remember, not everyone with anxiety will present with neck pain or shoulder tension; sometimes, people with anxiety may present with episodes of fever, feel tired for months, yawn or hiccup constantly, or feel a lump in their throat. But if you do have neck pain from stress, what might it feel like?
What Does Neck Pain from Stress Feel Like?
Stress in the neck and shoulders can feel different to everyone. Some patients may describe it simply as pain and discomfort, while others might say they have:
- Shoulder tension
- Neck stiffness
- Neck tightness
- Headaches
Importantly, untreated anxiety-related muscle tension can become muscle fatigue or tiredness because
How to Relieve Tension in Neck and Shoulders?
There are many ways to relax tight muscles, including self-help tricks for immediate pain relief, lifestyle changes, and anxiety-relieving techniques. Let’s look at these in detail.
Immediate Relief Techniques
Stretches for Neck Tension
Neck stretches are an easy and cost-effective way to ease muscle tightness and neck pain. Here are three methods that only take a few minutes.
Sideways head tilt
- Sit up straight.
- Tilt your head to the left, your ear toward your shoulder.
- Don’t force it, but feel the stretch on the right side.
- Hold for 15 seconds, then switch sides.
- Repeat 3 times per side.
45-degree turn and bend
- Sit up straight.
- Turn your head 45 degrees to the left.
- Gently bend your head as if looking down at your armpit.
- Use your left hand to apply slight pressure for a deeper stretch.
- Hold for 15 seconds, then switch sides.
- Repeat 3 times per side.
Chin tilt
- Sit up straight.
- Keep your head level.
- Slowly tuck your chin in (as if making a double chin).
- Hold for 15 seconds, then relax.
- Repeat 10 times.
Physical Exercises for Shoulder Tension
Next, find relief from tense shoulders with the following quick exercises.
Shoulder Rolls
- Sit up straight.
- Roll your shoulders up, back, down, and forward in a circle.
- Do 10 slow repetitions, then reverse the direction.
Shoulder Squeeze
- Sit up straight.
- Relax your shoulders.
- Pull your shoulder blades backward and together.
- Hold for 15 seconds, then relax.
- Repeat 10 times.
Massage
Self-massage with a foam roller or a tennis ball between your upper back and a wall can break down shoulder tension. You can also ease tense neck muscles by pressing and kneading the muscles at the base of your skull and the side of your neck with your fingertips.
If this alone is not helping neck pain, consider massage therapy at a health spa or a professional physical therapist.
Heat Application
Applying heat can improve muscle tension and neck pain. The higher the temperature, the more blood flow and oxygen to the area. You can use a heating pad, take a warm bath, or sit in a steam room or sauna.
Lifestyle Changes to Prevent Tension Buildup Due to Stress
Posture and Ergonomic Adjustments
Hunched shoulders from sitting at a desk all day commonly aggravate neck and shoulder tension; remember to sit up straight. Also, consider making ergonomic adjustments at work, which means making your work environment more comfortable using a standing desk or a posture-friendly chair.
Eye Relaxation Exercises
Spending hours on your computer chasing deadlines stresses your eye muscles. Three simple
- Roll your eyes slowly clockwise in a full circle five times while focusing on what you see. Then, repeat in the opposite direction.
- Put your thumb up about a hand length in front of your face and focus on it; next focus on something on the other side of the room; repeat this 10 times.
- Blink hard and fast 10 times, then rest your eyes for a few seconds; repeat this 3 times.
Yoga
Certain yoga poses might relieve pain by providing excellent upper back, shoulder, and neck stretches. Look up a few of the following:
- Cat and cow
- Child’s pose
- Thread the needle
- Seated spiral twist
Not only does yoga reduce muscle tension, but it might help with anxiety symptoms
Changing Your Pillow
If you wake up with neck pain or a stiff neck every day, consider changing your pillow, as yours might be straining your neck at night. The wrong pillow will also impact your sleep quality.
Sleep Hygiene
Getting enough sleep helps to relieve neck pain and muscle tension by helping you cope better with daily stress; a rested brain equals less anxiety equals less tension.
Regular Physical Activity
Physical activity is important for physical well-being and can reduce stress, anxiety, and muscle tension.
Exercise for Anxiety | |
How much regular exercise is enough? | |
Calculating MHR | 60% of MHR = 0.6×(220−Age) 90% of MHR = 0.9×(220−Age) |
An example | If you are 48 years old: 220 – 48 = 172 0.6 x 172 = 103 beats per minute 0.9 x 172 = 154 beats per minute |
Example result | 20 minutes of exercise three times weekly with your heart rate between 103 and 154 beats per minute |
General Tips for Managing Stress and Anxiety
Because worry and fear cause neck pain, it makes sense that you can release stress-related muscle tension by using stress management techniques. These methods calm the fight-or-flight reaction.
Breathing Exercises
Breathing patterns can influence your brain and nerves. Timed, deep breathing exercises help to
Progressive Muscle Relaxation
This is a great way to reduce stress; progressive muscle relaxation focuses on consciously relaxing muscles, starting at the toes, moving up through muscle groups, and ending at the head.
Mindfulness Meditation
Support Structures
Having an emotional support system makes you feel safe and calm. You can find support through online or community anxiety groups, life coaches, or professional therapists.
Healthy Diet
A balanced diet is important for overall well-being and brain health, but certain elements have been identified that might lower anxiety.
|
Omega-3 fatty acids |
Fatty fish like salmon, flaxseeds, and chia seeds |
|
B vitamins |
Avocado and almonds |
|
Probiotic-rich foods |
Yogurt, pickles, and other fermented foods |
|
Magnesium |
Legumes, nuts, seeds, and whole grains |
|
Zinc |
Cashews, liver, beef, and egg yolks |
It is also essential to reduce
When to Seek Professional Help
So, when is it time to seek professional help?
If you have a severe headache or stiff neck muscles that wake you at night or are accompanied by vomiting or fever, please contact your family physician urgently for advice.
For persistent neck or shoulder pain or a headache that does not respond after 3 days to stretches, relaxation techniques, heat, massage, or over-the-counter pain medication, consider seeing a physical therapist. Importantly, they are
Lastly, if you suspect that your shoulder or neck pain is due to a mental health condition like anxiety and depression, you can get online help for anxiety from a healthcare professional who will recommend treatment options.
FAQs About Anxiety-Related Neck and Shoulder Tension
How long does anxiety neck tension last?
How long anxiety neck tension lasts depends on the trigger. For example, if the stressor is a one-off, the tense neck muscles might settle in a few days. On the other hand, if the anxiety lasts weeks or months, neck and shoulder tension can persist for extended periods and become chronic pain.
What trauma is stored in the neck?
Any form of trauma or psychological stress can store in the neck muscles because it is a reaction to how the body deals with what it thinks is dangerous.
Can neck tightness cause anxiety?
Yes, a tight neck can cause anxiety, especially if it lasts long and there is a headache; patients might worry about having a serious physical illness, like meningitis or a tumor.
