Are your shoulders, neck or jaw always tense?

While messaging, at the desk, behind the wheel

Kalyna and Yakym notice the tension only through its effects, while breaks help Volodymyr only partly. Possible causes of this kind of tension are gathered in the section “What keeps muscles tense”.

If your tension appears in other circumstances, the questions in the section “Where and when do you feel the tension?” can help you track it.

Where and when do you feel the tension?

Muscle tension is a feeling of stiffness, tightness, heaviness or constant “holding” of muscles in a tense state. For a few days, watch yourself with these questions in mind:

• Where exactly does the tension occur?
• How long ago did it appear, and how often does it come back?
• Is it linked to physical exertion, computer work or staying in one position for a long time?
• Does the tension increase during periods of anxiety, conflict or intense stress?
• Do you have pain, numbness, tingling or muscle weakness at the same time?
• Do you get headaches or pain in the jaw area?

This will make it clearer what the tension is linked to. Numbness, weakness or severe pain alongside it is a reason to see a doctor first.

What keeps muscles tense

Muscles can stay tense because of prolonged posture, physical demands, pain or emotional tension. A doctor will ask about injury, restricted movement, weakness or numbness. Relaxation alone does not address every such concern.

Sometimes tension comes with lasting sadness and indifference to everyday pleasures. A doctor may then check for depression, although tension on its own does not yet mean that you have depression.

Breaks and relaxation during the day

If muscle tension comes from overload or staying in one position for a long time, regular short breaks, gentle physical activity, changing your working posture and gradually stretching the tense muscles can help.

When there is a strong link with stress, relaxation techniques, slow breathing, body awareness and exercises aimed at gradually lowering your overall tension are useful. If you notice a habit of constantly clenching your jaw or raising your shoulders, check your body position from time to time and consciously release the extra tension.

For chronic symptoms, a doctor may recommend physiotherapy, physical rehabilitation or another approach depending on the cause. If chronic anxiety, constant inner strain or stress lies behind the tension, psychotherapy may also help – alongside these methods, not instead of them.

Who can find the cause of the tension

With tension that does not go away, see a family doctor first. Tell them where it is and how long it has lasted; the doctor will check for numbness, weakness or pain and arrange tests if needed.

If mood or sleep trouble you along with the tension, you can see a psychiatrist about this as well. Before the first meeting, have a look at the initial psychiatric consultation page. You can get to know the clinic’s doctors before you book.

Tension alongside other complaints

Tight muscles sometimes only accompany the main problem or mask it:

• Body pain. What you feel first is pain in your back or joints, not tightness.
• Headache. Your head aches, sometimes together with a tense neck.
• Psychosomatic pain. The pain is stronger on days full of worry.
• Anxiety. Your body is tense along with constant worry and expecting the worst.

One complaint often brings another with it, so you do not have to pick just one.

Five situations and what to do in each

1. If tension or pain appeared after a serious injury, or comes with sudden weakness, problems moving or breathing, or other acute symptoms, you need urgent medical help: call 103 or 112 in Ukraine.
2. If muscle weakness, numbness, changes in sensation, tremor, severe cramps or seizures, or other neurological symptoms appear at the same time, a medical examination is especially important.
3. If muscle tension lasts several weeks, gets worse, comes with severe pain or limits movement, see a doctor.
4. If the tension comes with chronic anxiety, sleep problems, low mood or a constant feeling of inner overload, a consultation with a mental health professional may help.
5. If the tension is linked to posture or exertion and passes after rest, try the exercises in the section “Breaks and relaxation during the day”.