Chronic fatigue and stress most often cause congestion in the shoulder girdle. It can result in:
- muscle spasms;
- pinched nerve roots;
- poor circulation.
A background of general neck pain stress, and emotional exhaustion triggers the inflammatory process. That’s why you suffer from pain syndrome.
There are several mechanisms of pain syndrome with stress. It can be a headache, as well as back and neck pain. It often occurs due to reflexive muscle tension. It leads to a change in the position of the head and shoulders. For example, a person lifts his shoulders and pulls his head forward during stress. This movement occurs during emotional overstimulation. The spasm of a certain group of muscles usually causes it. Thus, it can cause pain syndrome. This posture is typical for people working at the computer or the phone. Also, those who experience chronic fatigue may have this problem.
You will learn more about neck and shoulder pain stress in this article. We will also mention the possible reasons for treating and preventing it.
How Does Neck Pain Stress Occur?
Stress causing neck pain often occurs due to disturbed breathing during stress. When we freeze, and our breathing is disturbed, the muscles become overstrained.
Besides the diaphragm, a large group of muscles can usually be affected:
- The scalene and the large muscles of the neck. They restrict the movement of the first ribs. As a consequence, they make it difficult to breathe when overstretched;
- The anterior serratus and quadriceps muscles of the lumbar spine. The stress causing neck pain occurs when they spasm.
Asymmetric activation of the muscles can also occur with severe emotional distress. One muscle spasms, and the other remains in a relaxed inactive state. It causes antalgic scoliosis. It is temporary scoliosis that occurs against the background of torso misalignment. With constant stress, the pain is blunted and can progress to the chronic stage. It occurs with possible respiratory disorders and secondary hypoxia. It leads to increased drowsiness and lethargy.
How To Get Rid Of Neck Pain From Stress?
Massage, acupuncture, and therapeutic workouts are good. But, to achieve a good therapeutic effect, you must eliminate the cause of the problem itself.
It is also necessary to engage the antagonist’s muscles. It will help bring the body into muscular balance. A chiropractor and a therapeutic sports medicine doctor can help with this. Important steps in treatment are:
- pain management;
- restoration of mobility;
- stabilization of certain areas of the body;
- restoration of the balance of various muscle groups (including deep tonic muscles);
- training of muscle control.
In addition, you can use techniques aimed at relaxation, teaching proper breathing. Psychological exercises are also useful for neck and shoulder pain stress relief.
1. Exercise Regularly
Regular exercise is essential to maintaining good health. But they can also help relieve neck pain. Exercise can:
- reduce stress;
- increase blood flow;
- release endorphins. They are natural pain relievers.
Low-impact exercises such as swimming, cycling, and walking are excellent options. They will help reduce the strain on your neck and shoulders.
2. Improve Posture
Poor posture is one of the most common causes of neck pain. Make sure to maintain good posture throughout the day. Especially when you sit or use a computer. Keep your shoulders relaxed, your back straight, and your head neutral.
3. Reduce Stress
Identifying the source of your stress and finding ways to reduce it can help reduce neck pain stress. This could mean taking time off work and avoiding stressful situations. Or you can try visiting a therapist.
4. Take Supplements
Certain supplements may help reduce stress-related neck pain. Magnesium and vitamin B12 are famous for having a calming effect on the nervous system. It can help reduce muscle stress and tension. Omega-3 fatty acids can also be helpful. Because they have anti-inflammatory properties. They can reduce inflammation and pain in neck muscles.
Liquid supplements from Enjoy the Drop combine natural ingredients such as:
- lion's mane mushroom;
All these active components help cut muscle tension and the nervous system. Moreover, zinc deficiency leads to seizures and muscle spasms. So, we recommend using complex supplements that contain all the necessary components.
Simple neck stretches can help reduce muscle tension and neck pain. Try rolling your shoulders back and forth or gently tilting your head from side to side. In general, we recommend being active and doing more physical exercises.
Massages can help relax the muscles in your neck. So it will relieve neck pain from stress. You can either book a professional massage or give yourself a gentle neck massage at home.
7. Heat Therapy
Applying a warm compress or shower can help ease muscle tension and neck pain. The heat helps increase blood flow to the affected area. So it promotes healing and reduces inflammation.
8. Cold Therapy
Using an ice pack on your neck can help reduce inflammation and relieve pain. Do it for 15 minutes at a time, several times a day. Cold therapy is especially useful in the first 48 hours after an injury.
9. Pain Relief Medication
Over-the-counter pain relief medication can help reduce neck and shoulder pain stress. Make sure to follow the recommended dosage and speak with your doctor if you have any concerns.
10. Get Plenty Of Rest
Adequate sleep is important for reducing stress and allowing your body to heal. Make sure to get at least 7-8 hours of sleep per night and avoid using electronic devices before bedtime.
11. Adjust Your Workspace
Your workplace can have a significant impact on your neck pain. Ensure your desk and chair are set up ergonomically to reduce stress on your neck and shoulders. Your computer screen should be at eye level, and your keyboard and mouse should be within reach.
12. Practice Relaxation Techniques
Stress is one of the leading causes of neck pain. These relaxation techniques can help reduce stress causing neck pain:
- deep breathing helps calm nerves and relieve muscle tension;
- meditation to relax the mind and body;
- yoga helps to improve flexibility and strengthen the muscles that support the neck.
Acupuncture is a traditional Chinese medicine practice. It involves inserting thin needles into specific points on the body. The point is to stimulate healing. It can reduce neck pain by promoting blood flow and reducing inflammation.
14. Chiropractic Care
Chiropractors can adjust your spine and relieve shoulder and neck pain stress. They use hands-on techniques to adjust the alignment of your spine and ease pain.
15. Stay Hydrated
Dehydration can cause muscle tension and pain. So, drink plenty of water throughout the day. Aim for at least eight glasses of water per day. You will also notice improvements in your skin. The extra weight will also go away with a normal amount of water.
16. Take Breaks
Taking frequent breaks to stretch and move around throughout the day can help reduce muscle tension and ease neck pain from stress. If you work at a desk or use a computer for long periods, take a break every hour and move around.
How To Prevent Stress Pain In The Neck?
If you are experiencing neck pain because of stress, there are steps you can take. These will help prevent it in the future. One important strategy is to use stress management techniques, such as:
- deep breathing;
- tai chi.
These activities will help you relax and relieve stress. It prevents the accumulation of tension in your neck and shoulder muscles.
Also, taking frequent breaks during the day will help prevent stress-induced neck pain. If you have a sedentary job that requires prolonged sitting, stretch your neck.
Finally, consider seeing a physical therapist if you have neck pain stress.
A physical therapist can help you develop an exercise plan. A professional can recommend stretches and strengthening exercises. They will ease pain and prevent further injury.
Remember to add liquid supplements to your diet.