Your jaw aches by afternoon, your neck feels stiff, and you catch yourself with your shoulders up by your ears. Stress and muscle tension often travel together.
In short: under stress, muscles tighten to prepare for action. When stress is ongoing, they can stay partly contracted, leading to stiffness and discomfort in places like the jaw, neck, shoulders and back.
How stress tightens muscles
The American Psychological Association puts it clearly: when the body is stressed, muscles tense up. Muscle tension is almost a reflex reaction to stress, the body's way of guarding against injury and pain.
With sudden stress, the muscles tense all at once and then release when the stress passes. Chronic stress causes the muscles to stay in a more or less constant state of guardedness. That sustained tension can contribute to stress-related problems such as tension-type headache, which is associated with chronic muscle tension in the shoulders, neck and head.
Laboratory research also finds that workplace stressors can increase muscle activity in the neck-shoulder and forearm muscles. Most of that research was done in labs rather than real workplaces, so treat it as supportive rather than definitive.
Jaw, shoulders and back
Jaw clenching and teeth grinding (bruxism) are often related to stress or anxiety. The NHS calls stress and anxiety the most common cause, and notes that grinding can happen while awake or asleep. A dentist can check for tooth damage, and a GP can help with the underlying stress.
Shoulders and upper back are also common places to hold. Many people do not notice they are tense until they pause and check.
Three short releases (about two minutes each)
Jaw release
- Notice whether your teeth are touching.
- Gently clench for about five seconds, then let go completely. Let the teeth part.
- Open the mouth slowly as if for a silent yawn, then close. Repeat a few times.
If you have jaw pain, skip the clench and see a dentist. The NHS also suggests breathing exercises, music and regular exercise for grinding, and advises against chewing gum or hard foods when the jaw hurts.
Shoulder drop
- Inhale and gently lift the shoulders towards the ears.
- Hold for about five seconds.
- Exhale and let them drop slowly. Notice them settling. Repeat three to five times.
Back release (lying down)
- Lie on your back with knees bent.
- Gently press your feet into the floor for a few seconds, then release.
- Let both knees fall slowly to one side, then the other, within comfort.
What you might notice: warmth, softening or a deeper breath. How to stop: rest, open your eyes and breathe normally. Skip any area that hurts.
Going further
For a full progressive muscle relaxation sequence, see progressive muscle relaxation. For a wider tension-release routine, see how to release tension from your body and somatic exercises for tension.
Persistent pain should be checked by a doctor. These practices are wellness education and can sit alongside care, not replace it.
