Muscle tension is a widespread problem that affects many people in everyday life. It can be caused by various factors such as stress, sitting for long periods, poor posture or physical overexertion and can lead to unpleasant pain. Fortunately, there are a variety of ways you can effectively relieve and prevent muscle tension. In this article, you will learn what causes muscle tension and which tips and techniques can help you relax your muscles and avoid discomfort.
Causes of muscle tension
Before we look at tips for relief, it is helpful to understand the most common causes of muscle tension:
1. Sitting for long periods and poor posture: A common cause of tension in the neck, shoulders and back is sitting for long periods, especially with poor posture. Lack of exercise and remaining in one-sided positions can lead to the muscles becoming stiff.
2. Stress and mental tension: Stress and inner tension often lead to unconscious muscle tension. The neck and shoulder area is particularly affected.
3. Physical overload: Intense physical activity or unusual movements can overload the muscles and lead to tension.
4. Cold and drafts: Cold and drafts can cause muscles to cramp because blood circulation in the affected areas is restricted.
5. Bad sleeping position: An unfavorable sleeping position or an unsuitable mattress can lead to tension in the neck and back area.
Tips for relieving muscle tension
If you already suffer from muscle tension, the following tips can help you relieve the discomfort and relax your muscles:
1. Apply heat
Heat is one of the simplest and most effective ways to relax tense muscles. It promotes blood circulation, loosens tension and helps relieve pain. You can use various heat sources for this:
• Hot water bottle or heating pad: Place the heat source on the tense area for about 15-20 minutes.
• Warm bath: A warm bath with relaxing additives such as lavender oil or rosemary has a calming effect and helps to relax the muscles.
• Warming ointments: Warming ointments or plasters can also promote blood circulation and relieve tension.
2. Massage
Massages are a proven method to relax tense muscles and relieve pain. You can treat yourself to a professional massage or massage yourself:
• Self-massage: Use your hands or massage aids such as a tennis ball or a foam roller. Massage the affected area with light pressure and circular movements.
• Partner massage: Ask someone to massage your back or shoulders. Targeted pressure on the tense muscles can often work wonders.
3. Stretching exercises and gentle movement
Gentle movements and stretching exercises help to stretch and relax tense muscles. Stretching exercises are particularly helpful for tension in the neck and shoulder area:
• Neck stretch: Slowly tilt your head to the side so that your ear is pointing towards your shoulder and hold the position for 20-30 seconds. Repeat the exercise on the other side.
• Shoulder circles: Slowly circle your shoulders back and forth to loosen the muscles.
• Back stretch: Sit upright, clasp your hands behind your head and pull your elbows slightly backwards while stretching your upper body.
Avoid sudden or jerky movements to avoid putting additional strain on your muscles.
4. Progressive muscle relaxation
Jacobson's progressive muscle relaxation is a method in which you specifically tense muscle groups and then relax them again. This helps you to better perceive and release muscle tension:
1.Sit or lie down comfortably.
2.Tense a muscle group, such as the shoulders, for 5-10 seconds.
3. Slowly release the tension and concentrate on the feeling of relaxation.
4.Work through different muscle groups, e.g. arms, legs, neck.
This method helps to reduce tension throughout the body and provides deep relaxation.
5. Breathing exercises
Targeted breathing exercises can help to relax the muscles and reduce stress. Breathing techniques promote the oxygen supply to the body and can help to relieve muscle tension:
• Abdominal breathing: Place one hand on your stomach and breathe in deeply through your nose. Feel your stomach rise. Breathe out slowly through your mouth and feel your stomach sink again. Repeat this for 5-10 minutes.
• 4-7-8 breathing: Breathe in for 4 seconds, hold your breath for 7 seconds, then breathe out slowly for 8 seconds. This exercise calms the nervous system and promotes relaxation.
6. Magnesium
Magnesium is a mineral that contributes to normal muscle function. You can get magnesium through your diet or as a dietary supplement:
• Magnesium-rich foods: Bananas, nuts, seeds, green leafy vegetables and whole grains are high in magnesium.
• Magnesium supplements: If you are taking magnesium supplements, consult a doctor or nutritionist to find the right dosage.
Prevention of muscle tension
The best way to combat muscle tension is prevention. With the following tips, you can prevent tension and ensure a relaxed body feeling in the long term:
1. Regular exercise: Make sure you exercise regularly and avoid sitting for long periods of time. Even small breaks in your daily routine, such as stretching exercises or a short walk, help prevent tension.
2. Ergonomic workplace design: Set up your workplace so that you can adopt a healthy sitting posture. The screen should be at eye level and your arms should rest on the table top at a 90-degree angle.
3. Stress management: Since stress is a common cause of muscle tension, it is important to find suitable relaxation techniques. Regular breaks, meditation or yoga help to reduce stress.
4. Get enough sleep: Make sure you get enough sleep and practice good sleep hygiene. A suitable mattress and an ergonomic pillow can help prevent tension.
5. Proper nutrition: A balanced diet with sufficient magnesium, calcium and vitamin D can support muscle function and prevent tension.
Conclusion
Muscle tension is often painful, but with the right measures you can alleviate the symptoms and prevent them. Heat, massage, stretching exercises and relaxation techniques help to relax the muscles. Also pay attention to good posture, sufficient exercise and stress management to prevent tension in the long term. However, if the symptoms persist for a long time or are very severe, it is advisable to see a doctor or physiotherapist to clarify the cause.
