Why Your Shoulders and Neck Might Be Stressed Out
The general population frequently has neck and shoulder pain, particularly those with a lot of stress.
It’s hardly surprising that phrases like “bearing the weight of the world on your shoulders” and “pain in the neck” are often used to describe burdensome individuals or demanding circumstances. Many hold stress directly in our shoulders and necks, which can cause headaches, pain, and muscular tightness.
Let’s examine the relationship between stress and neck and shoulder discomfort, how it feels, and what you can do to get some much-needed relief.
Why Does Stress Cause Shoulder and Neck Pain?
The Stress Response Leads to Physical Symptoms
In summary, when we encounter stress in life — whether it comes from work stress, relationship stress, money stress, concern over the status of the world, or other typical contributors — our brain and hormonal systems are triggered. Releasing hormones such as adrenaline and cortisol brings on a series of physical symptoms.
Potential Physical Symptoms
Although everyone’s experiences of physical stress are unique, stress may impact practically every aspect of our bodies. As one illustration, the effects of focus include:
- Rapid heartbeat.
- Increased blood pressure.
- Tense and difficult breathing.
- Gastrointestinal distress.
- Trembling.
Symptoms of Shoulder and Neck Stress
Stress in your neck and shoulder can result in various bothersome and annoying symptoms. Although each person will experience these symptoms differently, some potential symptoms include the following:
- An achy, tense feeling in the neck and shoulders.
- A stiff neck.
- Discomfort when the neck and shoulders are touched or when you turn your head.
- A sense of tightening in your neck or shoulders.
- Jaw clenching or tension is also possible, as is back pain.
The symptoms of a headache can also be exacerbated by tension in the shoulders and neck. Tension headaches and migraines are more common in those who experience stress in their neck and shoulders.
Tips for Relieving Shoulder and Neck Stress
— Physical Exercise
Any form of physical activity has been shown to lower stress. Regular exercisers frequently have more steady, balanced moods and may have lower heart rates than inactive people. Any form of activity that you love doing for only 30 minutes a day can have a positive impact.
Studies have demonstrated that practicing yoga, in particular, helps reduce stress. You may also extend your neck and shoulder muscles during several yoga positions to relieve stress.
— Meditation
You may learn to identify stressful thoughts so that you can let them go and prevent them from taking over your life by engaging in mindfulness and meditation practices. Your body’s stress level can be reduced as a result, as can the symptoms associated with stress, such as shoulder and neck discomfort.
Research supports the effectiveness of meditation in reducing stress. For instance, a 2021 study discovered that participants in a 6-week mindfulness training had lower personal stress levels and higher levels of job engagement.
— Getting Enough Sleep
You probably already know that getting adequate sleep boosts your energy and concentration. You are undoubtedly also aware that it can be challenging to get to sleep and remain asleep when you are stressed. But you might be surprised to learn that sleep deprivation can raise stress levels.
Therefore, establishing a solid practice of going to bed on time will help you reduce some of your stress.
— Therapy
You may overcome traumas and deal with significant mental health disorders with therapy. However, it can also assist you in managing the everyday stressors that we all encounter in life.
Most forms of treatment that aid in stress management encourage you to become more conscious of your thoughts and how they impact your moods and physical responses to stress. Cognitive-behavioral therapy (CBT), mindfulness-based cognitive therapy (MBCT), and mindfulness-based stress reduction are therapeutic modalities that have been shown to reduce stress (MBSR).
When to Contact Your Doctor
It’s crucial to distinguish between the stress-related neck and shoulder pain or tension and symptoms that might indicate a significant medical issue.
Some signs might be:
- A stiff neck and headache accompanied by a fever, which could be a sign of meningitis.
- Neck or shoulder pain and loss of bladder or bowel control indicate possible pressure on your spinal cord.
- Signs of a physical injury, such as instability in your joints or an unusual ability to move your head back and forth more than expected.
- Neck pain along with swollen neck glands, indicating a possible infection or tumor.
- Neck pain accompanied by chest pain or pressure, which are possible signs of a heart attack.
Conclusion
Stress-related neck and shoulder discomfort can be excruciating and occasionally even incapacitating. The good news is that simple stress-reduction methods like exercise, counseling, and meditation effectively treat neck and shoulder discomfort brought on by stress. You can do this.
