Why is my body tense all the time? 6 tips to relieve tension
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Are you wondering why your body is tense all the time? Learn about the 5 possible effects of stress on the body and how to relieve physical tension from stress.
Does your body always feel sore? You might notice that your shoulders are often tight, your neck is stiff, or you frequently experience headaches. Chronic body tension is a widespread issue that affects many people—and it’s often frustrating to deal with, especially when there seems to be no apparent cause. This constant state of muscle tension can interfere with your daily activities and tank your mood.
Muscle tension is often a sign that your body is under stress. Whether it's due to a hectic work schedule, personal issues, or other pressures, stress can manifest physically, leaving your muscles in a near-constant state of contraction. This can cause discomfort, pain, and potentially long-term health issues if not addressed. Fortunately, there are effective methods to relieve tension, allowing your body to relax and manage stress more effectively.
Why is my body tense all the time?
Stress and anxiety: When you experience stress, your body responds by tightening muscles to prepare for a perceived threat — a reaction known as the fight-or-flight response. This response can be beneficial in short bursts, but prolonged stress keeps your muscles in a near-constant state of readiness, leading to chronic tension.
Poor posture: Slouching at your desk, leaning forward to look at your phone, or not sitting properly can strain your back, neck, and shoulder muscles. Over time, these muscles adapt to poor posture, leading to chronic tightness and discomfort.
Lack of physical activity: A sedentary lifestyle can cause muscles to become stiff and weak, making them more susceptible to tension. Without adequate movement, your muscles aren’t able to maintain their health and flexibility.
Lifestyle factors: Various lifestyle factors can contribute to muscle tension, including poor diet, lack of sleep, and not being active enough.
A diet lacking essential nutrients can affect muscle function, while insufficient sleep prevents muscles from recovering and repairing themselves. Long work hours without breaks can cause physical and mental strain, leading to chronic tension. Dehydration, caused by not drinking enough water, can also lead to muscle cramps and tightness.
Adequate sleep is vital for muscle recovery. During deep sleep, your body repairs and regenerates muscle tissues. Chronic sleep deprivation can prevent this process, leading to persistent muscle tightness and pain.
Sitting for long periods of time, especially without ergonomic support, can lead to poor posture and muscle strain. Not taking regular breaks to move and stretch can exacerbate muscle tension. Work-related stress can add another layer of tension, keeping your muscles in a state of tightness.
5 physical effects of stress on the body
Stress affects your body in many ways, often causing physical symptoms that can interfere with daily life. Recognizing these physical manifestations can help you identify when stress is affecting your health, allowing you to take steps to manage it effectively.
1. Muscle tension
This occurs because your body goes into a fight-or-flight response when stressed, causing your muscles to tighten. Common areas for stress-related muscle tension include the neck, shoulders, and back. Prolonged muscle tension can lead to discomfort, pain, and even long-term issues like tension headaches and chronic back problems.
2. Headaches
Stress is a major trigger for headaches, particularly tension headaches and migraine. Tension headaches result from tight muscles in the shoulders, neck, scalp, and jaw and are often described as a band squeezing around the head. Migraine, on the other hand, can be triggered by stress and cause severe throbbing pain, often accompanied by nausea and sensitivity to light and sound.
3. Digestive issues
When you’re stressed, your body’s digestive process can slow down, speed up, or become uncoordinated. You may find that you have a loss of appetite or that you overeat, both of which can disrupt your digestive health. Changes in digestion due to stress can cause gas buildup and bloating and exacerbate symptoms of irritable bowel syndrome (IBS), including cramping, bloating, and unusual bowel habits.
4. Cardiovascular problems
Chronic stress has been linked to various cardiovascular issues, which can pose serious health risks over time. Stress hormones can constrict blood vessels and increase heart rate, leading to hypertension, or high blood pressure. Prolonged stress can contribute to the development of heart disease by promoting inflammation and other harmful processes in the cardiovascular system. Stress also increases the risk of severe cardiovascular events like heart attacks and strokes.
5. Weakened immune system
If stress hormones like cortisol remain elevated beyond normal for extended periods of time, they can potentially weaken the immune system. Stress can also lead to chronic inflammation, which is linked to various health issues, including autoimmune diseases. Stress can also slow down the body's ability to heal from illnesses and injuries, prolonging recovery times.
How to relieve physical tension from stress: 6 tips
1. Take deep breaths for immediate relief
Controlled breathing techniques are effective and immediate ways to reduce muscle tension and calm your mind. Deep breathing can help activate your body’s relaxation response, counteracting the stress-induced fight-or-flight response.
Find a comfortable position. Sit or lie down in a quiet place.
Breathe in slowly through your nose for a count of four, allowing your abdomen to expand as you fill your lungs with air.
Hold your breath and pause for a count of four.
Breathe out slowly through your mouth for a count of six, allowing your body to relax with each exhale.
Continue this pattern for several minutes, focusing on the sensation of your breath and the relaxation of your muscles.
💙 Learn how to Breathe Into Relaxation and release the pressure inside your body with guidance from Jay Shetty.
2. Move your body to manage stress levels
Aim for at least 30 minutes of moderate exercise most days of the week to keep your muscles relaxed and your stress levels in check. Exercise helps to release natural mood elevators that can counteract the effects of stress.
Yoga: Yoga combines physical postures, breathing exercises, and meditation to promote relaxation and flexibility. Poses like child’s pose, downward dog, and cat-cow stretch are particularly effective for relieving tension.
Stretching: Gentle stretching can help lengthen and relax tight muscles. Focus on areas where you feel the most tension, such as your neck, shoulders, and back.
Aerobic activities: Engaging in aerobic exercises like walking, running, swimming, or cycling increases blood flow and helps release built-up tension in muscles.
💙 Practice Releasing Stress with some gentle mindful movement during this session of The Daily Move.
3. Release tension with massage therapy
Massage therapy is an excellent way to relieve muscle tightness and promote relaxation. Whether you opt for professional massages or self-massage techniques, the benefits are substantial. Regular massage therapy can help maintain muscle health and reduce chronic tension.
Professional massage: A trained therapist can target specific areas of tension and use techniques like deep tissue massage to release knots and soothe tight muscles.
Self-massage: Use tools like foam rollers, massage balls, or your hands to apply pressure to tense areas. Techniques such as rolling your muscles over a foam roller or using a massage ball to work out knots can be highly effective.
💙 Putting on relaxing music, like our Infinite Ambient for Relaxation playlist, as you practice self-massage can further help in releasing tension as your body and mind unwind.
4. Promote healing with heat therapy
Applying heat to tense muscles can help them relax and reduce pain. Heat increases blood flow to the affected area, which can promote healing and reduce stiffness.
Heating pads: Place a heating pad on tense muscles for 15–20 minutes at a time. Ensure it’s not too hot to avoid burns.
Warm baths: Soaking in a warm bath can relax your entire body. Adding Epsom salts to the bath can provide additional relief, as the magnesium in the salts helps relax muscles.
Saunas: Spending time in a sauna can help reduce muscle tension and promote relaxation.
5. Calm your mind by practicing mindfulness
Mindfulness practices, such as meditation and progressive muscle relaxation, can help calm your mind and reduce the body's stress response. These techniques encourage you to focus on the present moment and let go of tension. Practicing mindfulness regularly can help reduce overall stress levels and prevent muscle tension from becoming chronic.
Meditation: Spend a few minutes each day meditating. Find a quiet place, sit comfortably, and focus on your breath. Allow thoughts to come and go without judgment, bringing your attention back to your breath if your mind starts to wander.
Progressive muscle relaxation: This technique involves tensing and then relaxing different muscle groups in your body. Start with your toes and work your way up to your head, tensing each muscle group for a few seconds before releasing.
💙 If you’re new to mindfulness and meditation, start with our Mindfulness for Beginners 30-day program.
6. Make time for play and laughter
Engaging in activities that make you happy can significantly reduce stress and muscle tension. Laughter triggers the release of feel-good brain chemicals and decreases stress hormones, promoting an overall sense of wellbeing.
Spend time with loved ones and engage in fun activities with family and friends.
Take time to enjoy light-hearted entertainment by watching a funny movie or show.
Play with pets — they can be a great source of joy and relaxation.
💙 Find inspiration from Jay Shetty as he shares tips on how to Be Playful and bring lightness into your life.
My body is tense all the time FAQs
How can I tell if my muscle tension is due to stress or another underlying condition?
Understanding whether your muscle tension is due to stress or another underlying condition involves paying attention to a variety of factors, and, in some cases, seeking professional advice.
Track your symptoms: Keep a journal of when and where you experience muscle tension, noting any patterns related to stress levels, activities, or times of day.
Evaluate your lifestyle: Consider your stress levels, work habits, posture, diet, and exercise routine. High stress and poor lifestyle choices often contribute to muscle tension.
Look for other symptoms: Stress-related tension is usually accompanied by other signs of stress, such as irritability, difficulty sleeping, and digestive issues.
Consult a healthcare professional: If you’re unsure or if your muscle tension is severe or persistent, it’s important to see a doctor. They can perform a physical examination, review your medical history, and possibly conduct tests to rule out other conditions such as arthritis, fibromyalgia, or muscle disorders.
Are there specific yoga poses that are particularly effective for relieving tension?
Yes, certain yoga poses are particularly effective for relieving muscle tension and promoting relaxation.
Child’s pose (Balasana): This gentle stretch relieves tension in the back, shoulders, and neck. Kneel on the floor, sit back on your heels, and stretch your arms forward while resting your forehead on the ground.
Cat-cow stretch (Marjaryasana-Bitilasana): This flowing movement between two poses helps to stretch and relax the spine and neck. Start on your hands and knees, inhale as you arch your back (cow pose), and exhale as you round your spine (cat pose).
Downward-facing dog (Adho Mukha Svanasana): This pose stretches the entire back of the body, including the hamstrings, calves, and spine. Begin on your hands and knees, then lift your hips up and back, forming an inverted v-shape.
Forward bend (Uttanasana): This pose stretches the hamstrings and back muscles, promoting relaxation. Stand with feet hip-width apart, bend forward from the hips, and let your head hang down, keeping your knees slightly bent if needed.
Legs up the wall (Viparita Karani): This restorative pose helps relieve tension in the legs and lower back. Sit next to a wall, lie back, and extend your legs up the wall, keeping your hips close to the wall.
How long does it typically take to see improvements in muscle tension with regular relaxation techniques?
The time it takes to see improvements in muscle tension with regular relaxation techniques varies from person to person, but you can generally expect to notice some positive changes within a few weeks of consistent practice.
Combining multiple relaxation techniques and making lifestyle changes, such as improving your posture, increasing physical activity, and managing stress, can enhance the effectiveness of these practices and speed up results.
Can muscle tension lead to long-term damage if not addressed?
Yes, chronic muscle tension can lead to long-term damage if not properly addressed. Persistent tension can cause a variety of issues. Addressing muscle tension early and incorporating stress management techniques into your routine can help prevent these long-term consequences and improve your overall quality of life.
Posture problems: Chronic tension can lead to poor posture, which can cause further muscle strain and discomfort.
Chronic pain: Untreated muscle tension can result in ongoing pain in areas such as the neck, shoulders, and back, potentially leading to conditions like tension headaches or myofascial pain syndrome.
Reduced mobility: Continuous muscle tightness can limit your range of motion and flexibility, affecting your ability to perform daily activities and exercise.
Stress-related health issues: Prolonged stress and muscle tension can contribute to other health problems, such as cardiovascular issues, digestive problems, and a weakened immune system.
What role does hydration play in managing muscle tension and overall stress?
Hydration plays a key role in maintaining muscle function and managing stress. To maintain optimal hydration and support muscle health, drink at least eight cups (64 ounces) of water daily, and more if you’re physically active or live in a hot climate.
Muscle function: Proper hydration ensures that muscles receive the nutrients and oxygen they need to function efficiently. Dehydration can cause muscle cramps, stiffness, and increased tension.
Joint lubrication: Staying hydrated helps keep joints lubricated, reducing the risk of joint pain and stiffness that can contribute to muscle tension.
Energy levels: Hydration affects your energy levels and overall physical performance. Dehydration can lead to fatigue, making it harder to manage stress and muscle tension effectively.
Stress reduction: Adequate hydration supports overall health and wellbeing, helping your body cope better with stress. When you’re dehydrated, your body can’t handle stress as well, potentially leading to increased muscle tension.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
