7 Ways to Relieve Stress Neck Pain

You must have heard that your body holds tension in many body parts, especially your neck and shoulder muscles, which can also lead to pain. Neck pain often results from chronic stress and tension. The more stressed you are, the more tension your muscles have, which increases pain and discomfort. So the next time your neck hurts, don’t blame it on your poor posture, but check to see if you’re under stress. If stress is indeed the culprit, here are some tips to reduce neck pain from stress.

Can stress cause neck pain?

Yes, stress can cause neck pain. When we experience stress, our muscles tense up as part of the body’s fight-or-flight response. “This tension often accumulates in the neck and shoulders, leading to stiffness and discomfort. Chronic stress can exacerbate this tension, leading to chronic neck pain,” explains pain physician Dr. Vivek Loomba. Stress can also lead to bad posture and worsen neck pain. It leads to habits like bending or tensing the shoulders.

Furthermore, stress can indirectly contribute to neck pain by affecting sleep quality. Poor sleep due to stress can lead to muscle tension and reduced pain tolerance, which can exacerbate existing neck pain.

How to manage stress neck pain?

If you are looking for ways to manage neck pain due to stress, here are some ways to help you:

1. Maintain proper body posture

Poor posture, especially when sitting for long periods of time, can make neck pain worse. “Maintain proper posture by sitting up straight, keeping your shoulders relaxed and making sure your computer monitor is at eye level,” advises Dr. Loomba. It reduces muscle tension by aligning your bones and joints.

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2. Take breaks and stretch

Prolonged sitting or repetitive motions can contribute to muscle strain and neck pain. Take regular breaks throughout the day to stand, stretch, and move around. Incorporating simple neck stretches into your routine can reduce tension and prevent stiffness.

3. Avoid lifting weights

If you suffer from neck and shoulder pain, it is better to stop lifting weights at home or at the gym and do vigorous activities. Doing so puts stress on your neck and shoulder, exacerbating the pain.

4. Use a supportive pillow

The type of pillow you use can significantly affect stress-induced neck pain, especially when you’re sleeping. Choose a supportive pillow that maintains proper alignment of the head and neck while sleeping. Memory foam or contoured pillows can help provide adequate support and relieve pressure points, reducing the likelihood of waking up with neck pain.

Health Shots recommends: 5 Best Pillows for Neck Pain: Get the Right Support for Better Sleep

5. Physiotherapy

It is one of the most effective ways to treat persistent neck pain. Physiotherapy includes exercise, massage and heat therapy, which help relieve pain and speed recovery by relaxing the muscles.

6. Use heat or cold therapy

“Heat or cold therapy can help reduce muscle tension and inflammation associated with neck pain,” says Dr. Loomba. Use a heating pad, warm compress, or hot water bottle to apply heat to the neck and shoulders for 15-20 minutes. Alternatively, use a cold pack or ice pack wrapped in a cloth for a short period of time to numb the area and reduce swelling. Consult your doctor about whether to use a heating pad or a cold pad.

7. Manage stress

Stress management techniques such as mindfulness meditation, deep breathing exercises, yoga or muscle relaxation activities can help reduce overall stress levels. By incorporating these practices into your daily routine, you can reduce the physical stress that contributes to neck pain.

By following these tips, you can control your neck pain caused by stress! If you find it difficult to cope with stress, talk about it with a loved one or a mental health professional who can guide you in the right direction.