How long have you been sitting at your desk today? Or watching television? A recent study found that Americans spend over 55% of their waking time - almost 8 hours a day - sitting.
In fact, sedentary jobs have increased by over 80% since 1950. Meanwhile, often, we're hunched in front of computers.
Poor posture increases our discomfort. We then tend to stay like this for long periods of time, not getting up to move or stretch. So, maybe it's no surprise that one of the biggest causes of muscle tension today is sitting.
Luckily, there are many natural remedies to help with muscle relaxation and ease the effects of stress.
In addition to lack of movement and exercise, chronic stress is another major cause of muscle tension. When we are stressed, we tense our muscles and hold our breath. Then this constant tension takes its toll on the body over time, leading to other adverse body conditions such as headaches.
On the other hand, sometimes you can overdo it and exercise too much. This can result in injuries. Pre-existing injuries can cause spinal dysfunction and muscle pain. Joint and muscle degeneration due to aging can also cause muscle tension and pain.
Muscle tension can also result from the body's response to pain and discomfort from medical conditions or external pathogens. For example, a viral infection triggers an immune system response. This immune response can then cause the lymph nodes to swell and become sensitive to the touch. In severe immune reactions, the muscles around the lymph nodes will become tense.
Chief Traditional Chinese Medicine (TCM) physician Chu I Ta from Real Health Medical clinic in Singapore, says, from a TCM point of view, "When there is no flow, there is pain; when there is flow, there is no pain."
So, basically, energy gets blocked due to tension and sore muscles resulting from stress on the body.
In the next section, learn how to get rid of muscle tension naturally.
Here are several natural ways to relieve muscle tension and relax. TCM and chiropractic practices can also help stimulate muscle relaxation.
Susan, a Nashville-based yoga teacher, says, "Muscle tension affects mobility and flexibility. Yoga helps to loosen up tension in the body by stretching and lengthening muscles. Yoga also regulates the central nervous system, which helps the body find its way back to balance."
Breathwork is an important part of yoga that can also help relieve the effects of stress. "I can't stress how important breathwork is," says Susan.
"Breathing techniques help reduce stress and anxiety, boost the immune system, and bring your physical and mental bodies back to neutral."
Susan recommends trying some simple poses such as rag doll, child's pose, and savasana ("corpse pose") to aid in reducing tension in the body.
Chiropractors manipulate the joints in the body to help alleviate pain and correct problems in the nervous system and musculoskeletal systems.
Dr. Simon Shen, the head chiropractor from Real Health Medical, Singapore, explains that muscle tension can occur when the spinal joints tighten. As the joints tighten, then the surrounding muscles tense up. The longer this goes on, the stiffer a person will feel.
A chiropractor uses spinal adjustments to help restore joint function and relax the affected muscles. Often in addition to better mobility, patients find their bodies feel more relaxed and loose after spinal adjustments.
"One of the most common responses to the question, 'What did you do to make your body so tight?' is 'I didn't do anything.' That's precisely the problem," explains Dr. Shen. "People need to know that they cannot expect the body to be relaxed if they do not take breaks during work and stretch and move around."
Dr. Shen recommends doing a few easy stretches for 5 to 10 seconds each hour to relax the neck, shoulders, arms, wrists, low back, and legs. Be sure to perform these stretches every hour, and don't wait to do them in just a single 30-minute session at the end of the day. The goal is to prevent tension build-up before the body becomes stiff and achy.
An example of a quick 10-second stretch recommended by Dr. Shen is as follows:
You can do these simple stretches at your desk or anywhere!
Physician Chu explains that from the TCM perspective, acupuncture needling can help relieve muscle tension by regulating the meridian (energy pathway) flow in the body. It helps to relieve the qi, or life force, blockage in the meridian channel and acupoints.
Like acupuncture, acupressure involves stimulating certain acupoints in the body. However, with acupressure, no needles are involved. In fact, you can give yourself an acupressure massage to help release tension in major body joints. Simply apply gentle pressure to certain acupoints daily.
There are many natural ways to relieve muscle tension. The key is to be consistent so the body doesn't become stiff and achy. Make sure to move or stretch throughout the day as you are able. Be sure to get regular exercise. And if you need further muscle tension treatment, you can also consult a chiropractor or acupuncturist.
