What is muscle tension and how can it be relieved?

Muscle tension is an increasingly recurring problem and in many cases it is associated with stress factors. As it is a very common nuisance, we tend to give it little importance.

This tension is the result of excessive work of one or several muscles , when it is subjected to continuous overload, it becomes exhausted and reacts rigidly to protect itself against an effort.

It should be noted that muscle tension can also be linked to the origin of many problems of the locomotor system, causing the sufferer to be unable to perform small daily tasks.

Then, in the following article we share valuable information about this muscular condition so that you can identify and treat it properly.

What is muscle tension?

We call muscular tension the muscular rigidity, caused by a continuous contraction of the muscles . This can affect any muscle, but it occurs mainly in the neck, trapezius, and lower back.

It presents as small nodules (1) or bumps detectable to the touch. Muscle tension can significantly reduce the quality of life of those affected, since it prevents normal daily activities, as well as sports or work.

Note: Muscle tension in the neck and shoulders can lead to eye pain , as tense muscles can press on visual nerves in the back of the neck, thus causing eye strain.

Causes of muscle tension

According to a study published by the Health Education for Citizenship group of the Spanish Society of Internal Medicine (SEMI) (2) , muscle stiffness can be varied and one of them is a general state of stress that literally manifests itself in the physical.

Note: This disorder can also be caused by excessively powerful training, poor posture for a long time, lack of specific vitamins, dehydration and poor blood circulation.

This disorder affects people of the entire age range, although it mainly affects already developed people, mostly with a sedentary lifestyle or professional athletes. (3)

stress and anxiety

According to the nursing electronic journal of the Department of Nursing and Physiotherapy University of the Balearic Islands , Spain (4) , stress and anxiety have been associated with headaches and also with chronic muscle pain.

More and more people are suffering from chronic painful conditions due to musculoskeletal disorders. Muscle pain due to stress usually affects areas such as the jaw, between the eyebrows, the neck, shoulders and back.

excessive physical activity

Excess physical activity is one of those responsible for causing muscle tension and is extremely common in those who start their first days in the gym and athletes who change their routine frequently.

incorrect body postures

One of the most common bad habits is taking a bad posture , what we don’t know is that the damage this causes is that the muscles are overloaded, causing pain mainly in the neck and back.

poor nutrition

When the diet is deficient , alterations in metabolism can begin and that is when problems begin in organs such as the liver, pancreas, bladder and stomach.

Note: These problems begin to manifest with a variety of symptoms, among them back pain, and cervical pain or neck pain.

dehydration

Dehydration is one of the most common problems when doing physical activity , heat affects our body causing more sweating to regulate body temperature by eliminating fluids.

This constant loss of fluids can alter muscle performance, cause cramps, muscle stiffness, and even lead to more serious injuries such as muscle tears.

blood circulation problems

When there is poor blood circulation , the arteries and veins are compressed, reducing blood flow, thus causing the muscles to tense. (5)

This causes poor circulation and can cause diseases such as cholesterol or arteriosclerosis.

Alterations of the locomotor system

Alterations caused by muscle tension can present as a well-defined disease (tendinitis, cervico-brachial neuralgia), or simply as diffuse pain with fatigue and functional impotence.

To highlight: Working with inappropriate postures is also a source of musculoskeletal injuries, if it is about uncomfortable postures that overload a part of the body or if you maintain the same posture all the time. (6)

Symptoms of muscle tension

The symptoms of muscle tension are discomfort, pain in the affected area and even general stiffness. It has been associated with headaches, chronic muscle pain, and contractures.

More and more people are suffering from chronic painful conditions due to musculoskeletal disorders. Some frequent symptoms are: leg cramps, headache, bad mood and difficulty sleeping.

Headache and muscle

Tension headaches occur when the muscles of the neck and scalp become tense or contract. Muscle contractions may be a response to stress, depression, or anxiety.

Note: By keeping the head in one position doing tasks such as typing, detailed work with the hands or the use of a microscope, such activities can cause headaches.

stiff muscles

Stiff muscles are a clear symptom of muscle tension. These resist stretching, thus limiting the mobility of the affected person and can develop in any muscle in the body. (7)

cramps

They are involuntary contractions of one or more muscles that are frequent in those who suffer from muscular tension and can appear during prolonged periods of exercise or physical work, especially if it is hot.

Difficulty to sleep

Those who suffer from muscle tension also have difficulty sleeping , since the tension caused by the muscles when the body is at rest causes the relaxation that the body requires to sleep to be interrupted.

Bad mood

A bad mood is also a recurring symptom, since some part of our body is constantly hurting is not a very nice feeling, for this, we recommend gently massaging the affected area to relieve pain.

How to relieve muscle tension?

Muscles make up one of the most exposed tissues of people , susceptible to cramps and tears among others, here we will see how all these problems can be eliminated.

Although the main problem that affects these is muscle tension, which, although not serious, turns out to be extremely annoying and a real impediment to our normal development.

Hot compresses and localized massages

This procedure will relax the muscles and reduce pain. Its vasodilator effect will optimize muscle recovery by applying a hot compress on the affected area and a gentle massage. (8)

anti-inflammatory drugs

Anti – inflammatory drugs can generally be prescribed as a muscle relaxant. Despite their name, they do not act directly on the muscles, but rather work through the brain and spinal cord.

Physiotherapy and electrotherapy

These techniques are used to relax the muscles and thus restore the proper functioning of the muscle and the rest of the structures involved, through exercises that manage to elongate shortened soft tissue structures. (9)

relaxation techniques

After a period of tension, the muscles shorten, thus causing the tension. Through relaxation techniques that can be stretching, controlled breathing, moving or static, muscle tension can be relieved.

Tip: Stretching should be slow, controlled, and sustained over time to gain maximum benefits. They are a simple method to acquire feelings of expansion and relaxation, which improve the psychophysical balance of the person.

vitamin supplements

Vitamin supplements are a preparation made up of a wide variety of vitamins and minerals . These products work with certain formulas that relax the muscles and initiate their natural recovery.

Most supplements contain magnesium, which provides multiple benefits such as eliminating tension and improving muscle recovery capacity , eliminating muscle stiffness and tingling or numbness in the extremities.

Key Findings

• Muscle tension is a disorder that can be caused by training that involves a lot of effort, poor posture for a long time, lack of vitamins and poor blood circulation.
• Poor posture causes progressive damage that overloads the muscles and causes increasingly intense pain in the neck and back.
• To prevent muscle tension, it is important to avoid: poor diet, excessive physical activity, poor posture, and high levels of stress and anxiety.
• As a last review we see that there are multiple ways to eliminate muscle tension, with hot compresses, relaxation and breathing techniques, physiotherapy, vitamin supplements, among others.