Anxiety is one of the most known feelings in the world. Each and everyone of us have experienced anxiety at least once in our lives. It is a feeling of dread and restlessness. Follow this article to learn more about the signs of tension in neck and shoulders from anxiety and how to relieve tension from neck and shoulders.
Anxiety is the feeling of restlessness and a tingling sensation that something bad is about to happen. Each and everyone of us have experienced anxiety at least once in our lives and it is not such an abnormal thing. But when anxiety gets out of control then, it can create problems for you. It will not let you concentrate on anything and you will not be able to live a stable life. Although anxiety is a normal reaction that a person shows when they are stressed, it is supreme for a person to gain control over their anxiety before it gets out of hand.
Anxiety is an emotional response and although there is no harm in it, it might have some physical symptoms like sweating, headache, tension in neck and shoulder muscles, and rapid heartbeat. All of these things will make it difficult for a person to concentrate on their work. The first thing a person feels is the tingling sensation in their hands and tension in their neck when a person starts to get anxious.
Follow this article to explore more about the signs of tension in neck and shoulders from anxiety and how to relieve tension from neck and shoulders.
Table of Contents
What are the signs of tension in neck and shoulders from anxiety?
Anxiety is the response to stress and it has some visible symptoms like headache and tense muscles. Anxiety can make your neck and shoulder muscles tense and it can make your bones ache. Following are the signs of tension in neck and shoulders from anxiety.
- Stiff shoulders
- Sweating
- Pain in trapezius
- Not being able to hold your neck straight
- Headache
- High blood pressure
- Motion disorder
- Tingling sensation
Stiff shoulders:
When a person is experiencing tension in shoulders from anxiety their shoulders will be stiff. Their shoulders will be swollen and there will be pain in them. A person who has anxiety will have stiff shoulder muscles and it can make it hard for them to sit properly and continue their work.
Sweating:
Another visible sign of tension in the neck and shoulders from anxiety is sweating. When a person is getting anxious about something and their anxiety is getting out of control then, they will start to sweat profusely. This is a visible sign that a person’s anxiety is getting out of hand and it is now interfering with their work.
Pain in trapezius:
Trapezius are muscles that are connecting your shoulders and your head. When a person is going through unbearable anxiety, their trapezius muscles will start getting tense. This means that anxiety will also make their head ache. These muscles connect the back of your head to your shoulders and your spine. The tension in these muscles travel from the head to your shoulders and spine when a person is getting anxious.
Not being able to hold your neck straight:
When a person is feeling tension in their neck because of anxiety then, they will not be able to keep their neck straight. They will start sweating and it will give them pain when they are trying to keep their neck straight. It will be best for a person who is experiencing tension in their neck from anxiety to lay down for a little bit and give rest to their neck.
Headache:
A person will also have a headache when they are experiencing tension in their neck and shoulders from anxiety. It is because the anxiety will make the trapezius muscles tense, these muscles connect the head with shoulders and spine.
High blood pressure:
The anxiety and the pain in your muscles will make your blood pressure high and it will also increase your heartbeat. This is not a good sign, it shows that your anxiety is getting out of hand and you must consult a doctor when your blood pressure starts to rise. High blood pressure, fast heartbeat, and pain in your neck and shoulders can also lead to a heart attack. A person must immediately consult a doctor before it gets too late.
Motion disorder:
When a person is experiencing major anxiety and it is causing tension in their shoulders and neck then, there is a possibility that they will also experience motion disorder. They will not be able to stand for too long.
It is supreme for you to understand that if you ever encounter an injury on yourself and you do not know the reason behind it then, you have to consult a healthcare professional because there is a chance that you got injured because of motion disorder when you were experiencing anxiety.
Tingling sensation:
A person who is experiencing anxiety will feel tingling sensations in their neck and at the back of their shoulders. This sensation feels like small needles are being pierced into the skin and a person has no control over their anxiety. These anxiety symptoms will not let a person continue their work and a person will find their heart beating at an abnormal rate.
What are the signs that a person is having an anxiety attack?
A person who is stressed about something is most likely to experience anxiety too. Anxiety is directly related to stress and if you know someone who is under a lot of stress then, following are the signs that show that a person is having an anxiety attack.
- They will always feel restless.
- There will be an underlying fear.
- Their muscles will be tense.
- They might have motion disorder and dizziness.
- They will sweat profusely.
- Insomnia will be a part of their lives.
- It will feel like needles are being pierced into their skin.
- When things get out of hand, they will have trouble breathing.
- Their heart rate will accelerate.
- Their blood pressure will be more than normal.
How to relieve tension in the neck and shoulders?
When you feel tension in your neck and shoulders from anxiety then, there are some techniques that you can use to relieve your neck and shoulders from the pain. Following are the things that you must try when you feel tension in your neck and shoulder muscles.
- Compressing your muscles with something warm
- Taking a warm shower
- Neck and shoulder massage
- Meditation
- Breathing exercises
Compressing your muscles with something warm:
Putting something warm on your neck and shoulders when you feel them getting tense will help getting the blood flowing in your shoulders and neck. Your muscles will soften and you will feel your muscles getting relaxed. Whenever you feel that your neck and shoulders are getting stiff from anxiety then, it is best to put a warm towel on your shoulders and compress it for some minutes.
Taking a warm shower:
Just like compressing your shoulders and neck with something warm, taking a warm shower or bath will also help a person. It will help in relaxing all of your sore muscles and lower your body heat. You will feel your body temperature going down. More than a shower, a warm bath will help you a lot.
Neck and shoulder massage:
Massaging your neck and shoulder muscles will soothe the tension in your muscles. It will also soothe any swelling there is in your muscles and make you feel relaxed. If you are not able to do your massage on your own then, you can take massage services from any salon and enjoy your time. This will also help you relieve your anxiety.
Meditation:
Meditation will also help a person getting to know about their anxiety more. A person will be able to focus on good things in life and they will be able to control their anxiety more. You will be more mindful and you will be able to understand what is causing your muscles in your neck and shoulders to feel so tense. It will help you calm your mind and let you be more attentive.
Breathing exercises:
When you are anxious about something, you are most likely to have an abnormal heartbeat and you will also face problems in breathing. When something like this happens, it is best for you to gain control over your breathing and try to calm down your heartbeats. Try focusing on one thing that is in front of you and breathing calming for a few minutes. Focus on breathing in and out, this will help you get your breathing back to normal.
What are some of the neck exercises that a person can use to relieve tension from their neck?
It is normal to feel tension in your neck and shoulders because of anxiety. The most important thing is for you to learn how to control this tension before it starts affecting your blood pressure and your heart rate accelerates. It is not possible for a person to take a warm shower or to get a neck massage to relieve their tension everytime. So, to control your anxiety there are some exercises for your neck that can help you in relieving the tension from your neck and shoulders.
- Neck stretches
- Neck release
- Shoulder rolls
- Shoulder stretches
- Head to neck exercise
- Upper back stretches
Neck stretches:
This exercise is one of the best ways to relieve anxiety from your neck and shoulders. In this exercise, you have to completely stretch your neck towards your left, this will help you relieve stress and anxiety from your shoulders. You have to keep your neck stretched for one minute before you move towards the next shoulder. You have to be careful and do not be too hard on your neck muscles.
Neck release:
This exercise will help you release the stress and anxiety from your neck and your shoulders. You have to tilt your head forward till your chin is touching your neck, this way you will feel a pressure on the back of your neck. You have to repeat this action for at least one minute in every way, left, right, front, and back.
Shoulder rolls:
You can perform this exercise anywhere you want, whenever you feel like your shoulders are getting stiff and there is tension in your shoulder muscles. Then, you can perform this exercise and you will immediately feel relief in your shoulder muscles. You have to roll your shoulder forward for at least one minute and then you repeat the same but this time you roll backwards. This exercise will decrease tension in your shoulder muscles and give you relief from anxiety.
Shoulder stretches:
You can perform this exercise in both ways, sitting or while standing. You have to touch your right ear with your right shoulder, this will stretch your left shoulder and put a little pressure on it. You have to repeat the same thing with your left shoulder. This will help you release tension from your shoulders.
Head to neck exercise:
In this exercise, you have to sit in an upright position and your spine must be straight. Then, you have to lift your head upwards. This will put a pressure on the front of your neck and chest and help you relieve pain from your neck muscles.
Upper back stretches:
To perform this exercise, you have to sit straight and hold your shoulders. After that you would have to try and cross your elbows, this will put a pressure on your shoulders and release your upper back. The knots in your shoulders will start to relieve and you will start to feel better.
What are some yoga positions that are good for relieving tension in the neck and shoulders?
If you are not interested in doing physical exercises and you are more inclined towards yoga then, it is absolutely okay. Following are some yoga techniques that you can use to relieve tension from your neck and shoulders from anxiety.
- Downward facing dog
- Balasana
- Uttanasana
- Cat cow
Downward facing dog:
For this pose, you have to get down on your fours and start stretching your upper body. Your legs and your lower body will stay in the same position, you will only stretch your upper body as much as you can. If it is your first time then, do not push yourself too much. This yoga will help you with tense shoulder and neck muscles.
Balasana:
You have to sit comfortably on your knees and try to bring your head towards your knees. This will create a pressure at the back of your neck. You have to curl yourself in a baby-like position and stay still for some minutes. This will relieve all knots at the back of your neck and shoulders.
Uttanasana:
You have to stand for this pose, relax all your muscles and then, you start bending forward till your back looks like a flat surface. You should try to touch your hands with the fingertips of your legs. This will release tension from your back and from the shoulder muscles. You can repeat this process for as long as you are comfortable.
Cat cow:
This may not be the most affecting pose but it surely targets your shoulders and your neck. You have to get on all of your fours and slowly start stretching your head from your left to right. You can continue this pose for one minute, this will help you release tension from your neck and shoulders.
Conclusion:
Feeling tension in your neck and muscles because of anxiety and stress is not abnormal. It happens when a person’s anxiety starts to get out of hand. It will start giving you a tingling sensation in your neck and shoulders, like needles are being stuck in your body. You will also start to sweat, and there is a possibility that you will not be able to keep your neck straight for too long. When something like this happens then, the most supreme thing is to focus on your breathing and try to calm yourself down.
If you are at home then, it is best to take a warm shower or bath, that will help you relax and it will also ease your sore muscles. Another thing that you can do to relieve your neck and shoulder muscles is try different exercises like shoulder rolls, neck stretches, and shoulder stretches. If you are more inclined towards yoga and meditation then, there are some poses like downward facing dog and balasana that can help a person relieve tension from their neck and shoulder muscles.
