How Stress Affects Neck Pain, and What Helps
When your body is under stress, your muscles tighten up. This happens most often in the neck and shoulders. If stress lasts for a long time, the muscles may stay tight instead of relaxing. Tight muscles can irritate nerves, reduce blood flow, and change your posture.
Over time, this can lead to neck pain. Stress-related neck pain often gets worse as the day goes on. It can also cause tension headaches. If your pain improves when you rest or relax, stress may be a big part of the problem.
What Can You Do?
Identify stress and take care of yourself: Try to notice what causes your stress. Make time for activities that help you relax and feel good.
Take a walk: A short walk can help you break out of the same posture and routine. Walking increases blood flow and can improve your mood.
Stretch throughout the day: Stretching improves flexibility, reduces muscle tension and pain and decreases the risk of injury.
Use heat: Apply a heating pad or warm compress to your neck and shoulders for 15–20 minutes. Heat helps muscles relax and reduces tension. After using heat, try gentle stretches that do not cause pain.
Try massage: Use a tennis ball, foam roller, or massage gun to work on sore or tight spots. Spend about 2 minutes on each area.
Practice relaxation techniques: Deep breathing, yoga, mindfulness meditation, and getting good sleep can all help lower stress and muscle tension.
When You Take a Break:
- Look away from what you are working on
- Take a few slow, deep breaths
- Drink some water
- Stretch your muscles
Try gentle stretches like these throughout your day to help your body feel better and stay healthy:
Chin Tucks
Sit or stand with your back straight. Place your fingertips on your chin. Gently push your chin straight back and slightly down, as if making a double chin. Hold for one second, then relax. Repeat.
Upper Trapezius Stretch
Sit or stand upright. Place one hand behind your back. Tilt your head to the opposite side and gently bring your ear toward your shoulder. Hold the stretch. To increase the stretch, gently place your other hand on top of your head.
Armpit Sniff
Sit or stand upright and place one hand behind your back. Tilt your head to the opposite side. Then rotate your head so your nose points toward your armpit. Hold the stretch.
