Muscle tension: symptoms, causes and what to do to relieve it

Muscle tension: symptoms, causes and what to do to relieve it

What is meant by muscle tension and how to recognize the symptoms, causes and learn to manage and relieve it


  • Symptoms
  • Causes
  • 3 tips to relieve it
    • Identify sources of stress
    • Full and conscious breathing
    • Balance between pleasure and duty


The joints are stiff, exhaustion is always around the corner, there is a sense of generalized irritation and nervousness and one sleeps badly and little. These are some of the symptoms of muscle tension affecting one area of ​​the body or multiple simultaneously. Sometimes there is also a great headache, a sense of dizziness, nausea, a feeling of dizziness, mental confusion. The combination of all these disorders leads to a state of general anxiety that does not improve the condition and causes the affected area and all other muscle groups to strain further.

The pain usually changes depending on the positions taken and has a variable intensity that increases if you try to move the affected muscle or muscle groups. If the contracture concerns fairly superficial muscles, a slight swelling in the skin area corresponding to the areas of maximum contraction is also characteristic. Cramps in the legs or feet may occur. In general, the muscles are less elastic and muscle hypertonia occurs which does not help in movement.


The tension could depend on an incorrect postural attitude repeated over time that leads to an unbalanced use of the muscle chains. Many localized tensions at the level of the mouth and determined by the effectiveness of the occlusion affect the whole body, descending to a real "cascade effect" that ends up also affecting the breech support and all weight management.

Among the other causes of muscle tension there are also the excessive training load compared to what the body can handle or to which it is accustomed, chronic situations of dehydration or loss of mineral salts, vitamin deficiency, problems related to the cardiovascular system, lack of adequate exercise. Very often the tension affecting the muscular districts has psychosomatic origins and the emotional factor should not be underestimated.

3 tips to relieve it

Let's see together 3 tips to significantly reduce stress and learn how to manage it so as not to continually create muscle tension.

Identify sources of stress

Sometimes some friendships or relationships at work or within the family generate a stress that we do not even imagine. Recognizing this aspect becomes fundamental. The solution lies in stemming all those people who even involuntarily or completely consciously generate anxiety in us, who throw expectations and loads on us. We must try to have people close to us who lighten us and who welcome life and the things that happen with joy.

The moan lowers energy and creates a lot of stress. This does not mean pointing or blaming, but realistically realizing what kind of energy we need to keep flowing smoothly. In this, a psychological journey helps a lot and allows us to observe situations from outside and from above, to have an extensive and effective vision. A therapist or therapist can help us a lot to have an overview that makes us realize what loads we are carrying. Family constellations are also very useful in this sense.

Full and conscious breathing

Breathing keeps us alive and a qualitative aspect of existence itself also depends on it. We often take this vital act for granted and do not realize how much maintaining a long and deep diaphragmatic breathing, pushing the abdomen out and contracting it in the expiratory phase and then bringing this process up to the chest, can change our lives, also in terms of self-awareness. Sometimes the sternal movement created by the breath remains very "shy" and training the body to perceive even in its upper part becomes a good way to manage emotions.

Next to this air we eat we also put food; it would be better to avoid alcohol and sweets, preferring antioxidant foods rich in vitamins and minerals instead. Excellent idea also to combine with decontracting massages aimed at muscle relaxation.

Balance between pleasure and duty

To solve the problem of continuous tension at the muscular level, we often have to go and see how we perceive our body in space and what we feel we can do to learn to let go of many anxiety conditions. If we have an altered perception of how we are conducting our existence, of how we enrich or impoverish our thoughts, actions, days, this falls entirely on the physical body. When you live in a condition of constant alertness, fatigue always remains around the corner, accompanied by a sense of discomfort that generates tension.

The life we ​​live corresponds to a continuous expansion and should not always be faced with a sense of counterproductive contraction. It is necessary to alternate moments of hard work with those of well-deserved pleasure, becoming like wizards and sorceresses in this alchemical art of taking care of one's person. It is useless to exhaust yourself and work shifts or exhausting hours to get to have the money or the goals you want. Energy must be wisely consumed. Dosed, respected, honored and sown.

Read also

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  • DOMS: what they are and remedies for post workout muscle pain
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