Muscle tension: causes, solution & prevention

The tension of muscles is a normal function of your body. When tensing, the circulation of the muscle is reduced and it becomes shorter. In some cases, a muscle or a certain part can go into permanent tension. This happens when the tension is not released after a movement. This causes the muscle to shorten and harden. Not enough blood flows through it. But what can you do to prevent this and how do you relieve tension? You can find the answers here.

Tension occurs when you adopt a permanent incorrect posture, strain yourself or generally move too little. The flexibility of your muscles decreases, especially with incorrect posture or incorrect strain. The same movements are also often a cause of tension in manual occupations. Particularly with inadequate or one-sided movement, you either train your muscles too little or only in certain areas. The problem is that - if you already have pain due to muscle tension - you adopt a sparing posture. However, this exacerbates the pain or tension.

Often, not only physical causes are the reason for muscle tension, but also psychological ones. Mental stress can exacerbate and cause muscle tension. This is because you are under permanent tension, which has an effect on your body. Muscle tension is often present in the jaw because you clench it tightly at night or your body is so tense during the day that you develop tension in your neck or shoulders. Stress-related muscle tension is triggered by psychological stress and anxiety disorders, among other things.

Finally, a magnesium deficiency can be the cause of muscle tension. This mineral helps your muscles to carry out their normal activities. Such a deficiency can also lead to cramps or dizziness.

If you feel particularly unjointed in certain parts of your body - especially your back or shoulders - tension may be the cause. This is usually associated with pulling or dull pain. In some cases, it can spread to other parts of the body and lead to further pain. A common accompanying symptom of muscle tension in the back or neck is headaches. Tension in the back can often also cause discomfort or pain when breathing, as this radiates to the chest area. In any case, have this pain checked out by a doctor. This will enable them to rule out serious illnesses and diagnose tension.

Muscle tension can be relieved in various ways. Massage, physiotherapy or training with a fascia roller** are particularly effective. With these methods, pressure is applied to the damaged muscles and certain trigger points are treated in a focussed manner. The circulation is stimulated and the tension is released. However, first consult a doctor who will give you the right information about which method is best for you and treat you according to your symptoms. They can also give you tips for exercises with the fascia roller or show you other exercises to treat the tension in the long term.

Warmth** is often particularly helpful as it stimulates the circulation and relieves pain. This often relieves tension as the heat relaxes your muscles. You can use a hot water bottle, warming ointment or heat plasters to see for yourself whether the higher temperatures are good for your skin and muscles. A visit to the sauna** can be effective for loosening tense muscles.

If the cause of your tension is due to improper posture or strain, you should first work on your posture. An ergonomically designed workstation contributes to your well-being. In the office, the adjustment of the screen, office chair and desk is crucial. Don't forget to regularly relax your shoulders or change your sitting position. Seat cushions filled with air often help. These ensure that your spine remains in motion while sitting. In manual occupations, it is particularly important to lift from below rather than from above to relieve the strain on your back and, above all, to avoid over-lifting. In general, make sure your posture is upright and straight - both when sitting and standing.

To prevent muscle tension occurring again or at all, it is advisable to perform exercises for the back and neck if the tension is in this area. This strengthens your muscles and keeps them flexible. You should first focus on the muscles that you otherwise tend to neglect in order to avoid tension in these areas of the body. Then perform exercises for the whole body. This will strengthen your body. In the event of incorrect movements or the occasional incorrect posture, your body will be more resilient and strong enough to compensate for everything so that no tension develops. In general, you should make sure you get enough exercise. Exercise helps to improve your body's blood circulation and relax your muscles.

Is the cause of your tension perhaps magnesium deficiency? Then you should make sure you eat a varied diet. Wholemeal products such as wholemeal pasta or wholemeal bread and oatmeal contain a lot of the mineral that is so important for your muscle functions.

There are various triggers for muscle tension, as well as solutions or methods you can use to prevent tension. Always make sure you move sufficiently and adopt an upright posture to avoid this pain.