Understanding Stress and Neck Pain (2022)

Stress involves physical and mental responses to pressure or threats. It can have a wide range of effects on health, including increased muscle tension that can contribute to neck pain.Neck pain is one of the most common complaints people bring to their doctor. In 2019, it occurred in 27 out of every 1,000 people.

In this article, we discuss the connection between stress and neck pain and how one condition affects the diagnosis and treatment of the other.

The Connection Between Stress and Neck Pain

Neck pain can be caused by a variety of factors, including stress. When stressed, people often tense up their muscles, including the muscles in the neck. This can lead to pain and stiffness in the neck and other areas of the body.

Stress can also affect how people process pain. Researchers believe that stress may contribute to a phenomenon known as remote hyperalgesia, which causes people to become more sensitive to pain sensations.

Psychological causes such as stress are among the most common risks associated with neck pain. Other risk factors that are frequently seen include anxiety, poor social support, and depression.

Other factors that may increase the likelihood that a person with stress may develop neck pain include:

  • Poor posture while working on a computer or using a smartphone
  • Gritting teeth
  • Car accidents or other injuries
  • Other diseases such as rheumatoid arthritis or osteoarthritis

Perceived stress is linked to pain generally, and research has shown that people who report feeling higher levels of stress have a significantly higher risk of experiencing neck pain.

Complications of Stress and Neck Pain

Stress can also lead to other health problems beyond neck pain. Stress-related health problems include obesity, diabetes, high blood pressure, and cardiovascular disease.

Additionally, stress can make other conditions worse and complicate the treatment process. For example, stress can increase muscle tension and interfere with the effectiveness of medications or other treatments.

Complications of neck pain can include tension headaches, fatigue, and difficulty sleeping. In severe cases, neck pain can also lead to arm tingling or weakness, changes in vision, and problems with balance.

Stress can also have detrimental effects on the treatment of neck pain. For example, if someone is coping with stress, they may be less likely to follow the doctor's instructions for treatment. They may also find it challenging to relax and may experience more pain due to muscle tension.

When to See a Doctor

If you are having neck pain, it is essential to see a doctor. The pain may be due to stress, but it may also be a symptom of another health condition. See your doctor if you have any other unusual symptoms, such as changes in vision, arm tingling or weakness, or problems with balance. These symptoms may be due to complications of neck pain or may be symptoms of a more serious condition.

Diagnosis of Stress and Neck Pain

Neck pain can be diagnosed through a physical examination and asking questions about the person's medical history. The doctor will likely ask about the intensity and duration of the pain. They will also ask about other symptoms that are present.

Your doctor might also order imaging tests, such as a CT scan or MRI, to help determine the cause of the neck pain. These tests can help identify any structural problems or injuries affecting the neck.

You should also talk to a healthcare practitioner if you have problems managing your stress. Stress is not a recognized mental health condition but can sometimes be linked to other conditions such as anxiety or depression.

(Video) What Causes Neck Pain? | Neck Pain Due To Stress

Such conditions are diagnosed using the "Diagnostic and Statistical Manual of Mental Disorders" (DSM-5-TR). This manual is published by the American Psychiatric Association and is utilized by doctors, psychologists, and other health professionals to diagnose mental health conditions.

Self-Test for Stress

If you are experiencing high stress levels, there are a few telltale signs that you can look out for. These include:

  • Feeling constantly overwhelmed or stressed out
  • Having problems sleeping or feeling frequently fatigued
  • Experiencing chest pain, rapid heartbeat, or dizziness
  • Feeling irritable or anxious a lot of the time

Treatment of Stress and Neck Pain

Fortunately, there are strategies people can use to help reduce stress and improve their neck pain. Some people may find relaxation techniques helpful, such as yoga or meditation. Others may find that therapy or counseling can help them manage their stress levels. If neck pain is severe, medication may be necessary.

There is no one-size-fits-all approach to treating stress and neck pain. However, there are a few general tips that can help.

Medications

If neck pain is severe, the doctor may prescribe medications to help relieve the pain. These medications can include over-the-counter pain relievers, such as ibuprofen or acetaminophen, or prescription medications, such as anti-inflammatory drugs, corticosteroids, and muscle relaxers.

When taking such medications, it is important to always follow your doctor's instructions. Do not take more than the recommended dose, which can lead to serious health problems.

Psychotherapy

Therapy and counseling can be helpful for people who are struggling to manage their stress levels. These treatments can help people learn how to cope with stress in healthy ways and improve their overall well-being.

Specific types of therapy that might be useful include:

  • Cognitive-behavioral therapy (CBT): This approach involves identifying negative thought patterns that cause or worsen stress. Once a person learns to recognize these thoughts, they can learn to replace them with more positive, helpful ways of thinking and behavior.
  • Mindfulness-based stress reduction (MBSR): This approach to treatment utilizes relaxation practices such as meditation, mindfulness, and yoga to help people better cope with stress.
  • Exposure therapy: This approach, often used to treat anxiety and phobias, might be helpful if you tend to manage your stress by avoiding triggering situations. By being gradually exposed to the things that usually trigger stress, you'll get used to them over time and feel less stressed.

5 Surprising Ways That Stress Affects Your Brain

Coping With Stress and Neck Pain

There are a number of ways that people can reduce stress on their own. Some self-care tips that can be helpful include the following discussed below.

Lifestyle Changes

  • Get regular exercise: Exercise may improve mood and help you reduce stress levels. It can also help strengthen the muscles in the neck.
  • Practice relaxation techniques: Relaxation techniques such as progressive muscle relaxation and deep breathing can help reduce stress levels and muscle tension.
  • Eat a healthy diet: Eating a balanced diet can help improve overall health and reduce stress levels.
  • Get enough sleep: Lack of sleep can be a major source of stress, and ensuring you are well-rested can help reduce tension and improve your ability to manage life's daily hassles.

See your doctor if you do not see any improvement in your symptoms after trying these tips. The doctor may recommend additional treatments or medications that can help relieve neck pain.

Support Groups

Support groups can be a valuable resource for people struggling to cope with stress. These groups can provide people with a safe space to share their experiences and connect with others going through the same thing. This can be helpful for people who feel alone or isolated.

(Video) Neck Pain Causes and Treatment - Everything You Need To Know - Dr. Nabil Ebraheim

Support groups can also provide practical advice and support. People in support groups can share tips on how to manage stress, deal with difficult situations, and cope with tough emotions. This can be helpful for people who are feeling overwhelmed.

Finally, support groups can provide a sense of community and connection, which is particularly important for people who are feeling lonely or isolated. It can be comforting to know that others understand what you are going through and who are there to support you.

It is important to seek help for stress and neck pain if they impact your quality of life. Working with a doctor to address both conditions can help you get relief from your symptoms and improve your overall health.

Summary

Neck pain and stress share a connection in that they are both caused by various factors that can lead to tension and inflammation. Neck pain can be caused by stress, and stress can be caused by neck pain. This leads to a vicious cycle in which the two problems feed off each other.

Treating neck pain and stress is important to relieve symptoms and improve quality of life. Different ways to treat both conditions include medications, therapy, and self-care tips. Support groups can also be helpful for people who are struggling to cope with stress.

A Word From Verywell

If you are experiencing neck pain, it is important to consider the role that stress might play in causing your symptoms. Finding effective ways to manage your stress may help relieve the muscle tension contributing to neck pain and other health problems. If you've been using stress relief strategies but haven't been able to get adequate relief, talk to your doctor. They can evaluate your condition, rule out other possible causes of your neck pain, and recommend treatments that may help.

5 Sources

(Video) How stress affects your body - Sharon Horesh Bergquist

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. Kazeminasab S, Nejadghaderi SA, Amiri P, et al. Neck pain: global epidemiology, trends and risk factors. BMC Musculoskelet Disord. 2022;23(1):26. doi:10.1186/s12891-021-04957-4

  2. Xie Y, Jun D, Thomas L, Coombes BK, Johnston V. Comparing central pain processing in individuals with non-traumatic neck pain and healthy individuals: A systematic review and meta-analysis. J Pain. 2020;21(11-12):1101-1124. doi:10.1016/j.jpain.2020.02.007

  3. Andias R, Silva AG. Psychosocial variables and sleep associated with neck pain in adolescents: A systematic review. Phys Occup Ther Pediatr. 2020;40(2):168-191. doi:10.1080/01942638.2019.1647328

  4. American Psychological Association. Stress effects on the body.

  5. Schultchen D, Reichenberger J, Mittl T, Weh TRM, Smyth JM, Blechert J, Pollatos O. Bidirectional relationship of stress and affect with physical activity and healthy eating. Br J Health Psychol. 2019;24(2):315-333. doi:10.1111/bjhp.12355

Understanding Stress and Neck Pain (1)

By Kendra Cherry
Kendra Cherry, MS, is an author and educational consultant focused on helping students learn about psychology.

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(Video) Does Stress Or Anxiety Cause Pain

FAQs

How do you know if your neck hurts from stress? ›

The symptoms of neck tension, which may come on suddenly or slowly, include:
  1. muscle tightness.
  2. muscle spasms.
  3. muscle stiffness.
  4. difficulty turning your head in certain directions.
  5. pain that worsens in certain positions.
17 Feb 2021

Can chronic neck pain be caused by stress? ›

Stress can be a real pain in the neck – and back. Stress affects the body in a variety of ways, from mood swings and headaches to weight fluctuations. However, an often overlooked side effect of stress is neck and back pain.

How does stress cause neck and shoulder pain? ›

When we experience high levels of anxiety or stress, our body's natural reaction is to tense up. When this happens consistently over a long period of time, it can lead to muscle tension. This can cause stiffness, tightness, aching, and pain in your neck and shoulders.

Can anxiety and stress cause neck pain? ›

Neck pain is a frequent and common anxiety symptom. Anxiety often causes the pain itself through muscle tension. Anxiety may also have several related symptoms that eventually cause neck pain. For some, neck pain may also be a cause of anxiety, fueling health fears or distress.

What are 5 emotional signs of stress? ›

Mental or behavioral symptoms include:
  • Being more emotional than usual.
  • Feeling overwhelmed or on edge.
  • Trouble keeping track of things or remembering.
  • Trouble making decisions, solving problems, concentrating, getting your work done.
  • Using alcohol or drugs to relieve your emotional stress.
29 Dec 2020

What is chronic stress caused by? ›

What causes chronic stress? Causes of chronic stress could include poverty, a dysfunctional marriage or family, or a deeply dissatisfying job. In today's hectic society, there are many possible sources. Chronic stress slowly drains a person's psychological resources and damages their brains and bodies.

What emotions cause neck pain? ›

Studies have shown that people with chronic neck pain suffer from depression and anxiety. Generally speaking, anger and pride can create tension that results in shoulder neck pain. Additionally, an increased mental workload can cause extra shoulder tension.

How does stress affect the neck? ›

Believe it or not, these psychosocial stressors can cause neck pain. This happens when tension builds up in the neck, causes the muscles to feel tight or achy and later on affect your joints. Neck pain can spread to the shoulders and be accompanied by headaches, as well, called a tension headache.

Where is stress pain located? ›

Stress can cause your muscles to tense up — and over time, that can lead to pain and soreness in virtually any part of the body. The most common stress-related aches and pains are in the neck, back, and shoulders.

How do you get rid of muscle tension from anxiety? ›

How to Relieve Muscle Tension From Anxiety
  1. Hot shower - A hot shower or bath is a great tool for reducing muscle tension. ...
  2. Massage - Getting a massage can be a fantastic approach to releasing muscle tension. ...
  3. Stretching and yoga - Stretching and yoga can improve how a person's muscles feel as well.
3 Sept 2022

How do you relax your neck muscles? ›

You can do this while seated or standing.
  1. Keep your head squarely over your shoulders and your back straight.
  2. Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder.
  3. Hold the stretch for 15-30 seconds, and then slowly turn your head forward again.
  4. Repeat on your left side.
26 Jan 2022

How do I get rid of stress? ›

Advertisement
  1. Get active. Virtually any form of physical activity can act as a stress reliever. ...
  2. Meditate. ...
  3. Laugh more. ...
  4. Connect with others. ...
  5. Assert yourself. ...
  6. Try yoga. ...
  7. Get enough sleep. ...
  8. Keep a journal.

How long can anxiety muscle tension last? ›

Muscle Tension From Anxiety

The muscle pain may last briefly, for a few hours, or even be persistent. Muscle pain may affect just one part of the body, shift to another part, or your whole body can ache all over.

How do you release tension in your neck and shoulders? ›

Yoga Moves To Relieve Tension in the Neck & Shoulders - YouTube

What does anxiety feel like in your neck? ›

Neck tension, including having a stiff neck, neck tightness that radiates to the top of the head, fullness in the neck and head, and neck pain are often symptoms of anxiety disorder, including generalized anxiety disorder, social anxiety disorder, panic disorder, and others.

What are your signs of stress? ›

If you are stressed, you might feel:
  • Irritable, angry, impatient or wound up.
  • Over-burdened or overwhelmed.
  • Anxious, nervous or afraid.
  • Like your thoughts are racing and you can't switch off.
  • Unable to enjoy yourself.
  • Depressed.
  • Uninterested in life.
  • Like you've lost your sense of humour.

What is tension neck syndrome? ›

Tension Neck Syndrome, or TNS, describes a soreness or discomfort affecting the neck and shoulder muscles caused by poor posture, repetitive neck strain, and protracted periods of static positioning.

What does high stress do to your body? ›

The consistent and ongoing increase in heart rate, and the elevated levels of stress hormones and of blood pressure, can take a toll on the body. This long-term ongoing stress can increase the risk for hypertension, heart attack, or stroke.

Does crying relieve stress? ›

Releases toxins and relieves stress

When humans cry in response to stress, their tears contain a number of stress hormones and other chemicals. Researchers believe that crying could reduce the levels of these chemicals in the body, which could, in turn, reduce stress.

Why am I getting stressed so easily? ›

Mental health conditions, such as depression, or a building sense of frustration, injustice, and anxiety can make some people feel stressed more easily than others. Previous experiences may affect how a person reacts to stressors. Common major life events that can trigger stress include: job issues or retirement.

How long does stress affect the body? ›

Heart disease, heart attack, high blood pressure and stroke. Sleep problems. Weight gain. Memory and concentration impairment.

Can stress make you physically sick? ›

But can you actually get sick from stress? The short answer is yes. Stress sickness can contribute to many health issues, including: Anxiety.

How long before stress is considered chronic? ›

Stress that lasts for weeks or months indicate chronic stress. Chronic stress can impact your overall health. One risk is high blood pressure, also known as hypertension.

What emotion is stored in the neck? ›

Neck Tension = Fear and Repressed Self-Expression

Fear and anxiety are also frequently stored in this area, particularly as a physical response to danger (as the neck is a vulnerable area) or strange environments.

Where is sadness stored in the body? ›

When an emotion is not fully processed, it may become “stuck” in the body. However, it's the limbic structures of the brain where emotional processing occurs.

How do I stop my body from holding tension? ›

There are a number of ways to reduce physical tension. These include meditation, exercise, tai chi, massage, visualisation, yoga, progressive muscle relaxation, and slow breathing techniques. To reduce our stress it is important that we practice relaxation techniques on a daily basis.

Can anxiety cause neck pain and headaches? ›

Tension headache is a common type of headache. It can occur at any age, but it is most common in teens and adults. A tension headache occurs when neck and scalp muscles become tense or contract. The muscle contractions can be a response to stress, depression, a head injury, or anxiety.

Can stress cause pinched nerve in neck? ›

Neck pain and stiffness begin with stress. Stress (physical, chemical, emotional), causes pinched nerves (subluxation). Neck pain can result when a pinched nerve has occurred within the the cervical spine.

What kind of pain can stress cause? ›

Stress can cause pain, tightness or soreness in your muscles, as well as spasms of pain. It can lead to flare-ups of symptoms of arthritis, fibromyalgia and other conditions because stress lowers your threshold for pain.

What does stress pain feel like? ›

Aches and pains. Chest pain or a feeling like your heart is racing. Exhaustion or trouble sleeping. Headaches, dizziness or shaking.

What to drink to calm nerves? ›

Top 10 Drinks to Relieve Stress
  • Overview.
  • Water.
  • Lemon Balm Tea.
  • Chamomile Tea.
  • Warm Milk.
  • Tart Cherry Juice.
  • Kava Tea.
  • Green Tea.
12 May 2018

How can I instantly calm my mind? ›

Here are some simple exercises you can try that might calm you down.
  1. Take a break. Focus on your breathing. Listen to music.
  2. Spend some time in nature. Try active relaxation. Think of somewhere else.
  3. Try guided meditation. Get creative.

How can I overthink my mind to relax? ›

Here are 10 tips to try when you begin to experience the same thought, or set of thoughts, swirling around your head:
  1. Distract yourself. ...
  2. Plan to take action. ...
  3. Take action. ...
  4. Question your thoughts. ...
  5. Readjust your life's goals. ...
  6. Work on enhancing your self-esteem. ...
  7. Try meditation. ...
  8. Understand your triggers.

When is neck pain serious? ›

Rarely, neck pain can be a symptom of a more serious problem. Seek medical care for neck pain with numbness or loss of strength in the arms or hands or for pain that shoots into a shoulder or down an arm.

What is the fastest way to relieve neck pain? ›

Stiff neck remedies to try
  1. Apply heat or ice to the painful area. Use ice for the first 48 to 72 hours, then use heat after that. ...
  2. Take over-the-counter pain relievers. Doctors recommend ibuprofen or acetaminophen.
  3. Keep moving. ...
  4. Gentle massage. ...
  5. Make sure you have the proper mattress or pillow. ...
  6. Use a soft neck collar.
30 Nov 2021

What is the best exercise for your neck? ›

Chin Tuck. One of the most effective postural exercises for combating neck pain is the chin tuck exercise. This exercise helps strengthen the muscles that pull the head back into alignment over the shoulders (upper thoracic extensors) and also stretches the scalene and suboccipital muscles.

How do I relieve stress and inflammation? ›

Exercise has very clearly documented anti-depressant and anti-anxiety effects and helps turn down inflammation,” Raison says. “So, we have good reason to believe that being more active, exercising and getting our heart rate up on a general basis is very beneficial.”

What does anxiety feel like in your head? ›

Anxiety causes a heavy head feeling because of tension headaches common in people living with the disorder. Most people describe these headaches as feeling like a tight band wrapped around their heads. A tightening of the scalp and neck muscles also causes an anxiety headache.

Can thinking about pain cause it? ›

But unfortunately, just like pain can make you feel worse mentally, your mind can cause pain without a physical source, or make preexisting pain increase or linger. This phenomenon is called psychogenic pain, and it occurs when your pain is related to underlying psychological, emotional, or behavioral factors.

What does anxiety tension feel like? ›

Tight Muscles – Anxiety will run tension through the body and impact different muscles. People feel the tightness in other areas. Some will feel it in their neck, jaw, chest, or the stomach. There is no specific area – wherever the brain sends the nerve signals.

What does neck pain from stress feel like? ›

When tension and stress build in the neck, muscles may feel tight or achy. Neck pain may also spread to the shoulder or be accompanied by a headache.

What causes constant muscle tension in neck and shoulders? ›

Muscle tension is a common cause of neck pain and can develop as a result of poor posture, repetitive movements, and injuries, among other factors. People can relieve neck tension by stretching the neck muscles, which improves flexibility and range of motion.

What helps neck pain at base of skull? ›

Apply ice/heat therapy. Ice therapy may reduce local inflammation and relieve pain. Tuck an ice pack under the base of your skull as you lie down. However, you may find more relief using heat therapy, such as an electric heating pad.

What does anxiety feel like in your neck? ›

Neck tension, including having a stiff neck, neck tightness that radiates to the top of the head, fullness in the neck and head, and neck pain are often symptoms of anxiety disorder, including generalized anxiety disorder, social anxiety disorder, panic disorder, and others.

What emotions cause neck pain? ›

Studies have shown that people with chronic neck pain suffer from depression and anxiety. Generally speaking, anger and pride can create tension that results in shoulder neck pain. Additionally, an increased mental workload can cause extra shoulder tension.

Can you carry stress in your neck? ›

Yes, it's true. Emotional stress can cause physical neck pain. But that doesn't make the discomfort less real or professional medical treatment less necessary. Let us help you determine the cause of your neck pain and help you create a treatment plan to move forward.

What does tension in neck feel like? ›

According to research, neck pain may feel like a "kink," stiffness or severe pain. This pain may spread to the shoulders, upper back or arms, or it may trigger headaches and cause numbness, tingling or weakness in your arms.

How do I relax my neck muscles? ›

Keep your head squarely over your shoulders and your back straight. Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder. Hold the stretch for 15-30 seconds, and then slowly turn your head forward again. Repeat on your left side.

How do I relax my anxiety muscles? ›

Quick muscle relaxation
  1. Close your eyes and concentrate on your breathing. Slowly breath in through your nose and out through your mouth.
  2. Make a fist, squeezing your hand tightly.
  3. Hold this for a few seconds, noticing the tension.
  4. Slowly open your fingers and feel the difference – notice the tension leaving.
16 Sept 2021

How can I get rid of stress fast? ›

From eating chocolate to meditating, there is a quick stress-relieving tactic for everyone.
  1. Breathe. Slow, deep breaths can help lower blood pressure and heart rate. ...
  2. Listen to Music. ...
  3. Take a Quick Walk. ...
  4. Find the Sun. ...
  5. Give Yourself a Hand Massage. ...
  6. Count Backward. ...
  7. Stretch. ...
  8. Rub Your Feet Over a Golf Ball.

What emotion is stored in the neck? ›

Neck Tension = Fear and Repressed Self-Expression

Fear and anxiety are also frequently stored in this area, particularly as a physical response to danger (as the neck is a vulnerable area) or strange environments.

Where is stress stored in the body? ›

The most common areas we tend to hold stress are in the neck, shoulders, hips, hands and feet.

Where is sadness stored in the body? ›

When an emotion is not fully processed, it may become “stuck” in the body. However, it's the limbic structures of the brain where emotional processing occurs.

What is chronic stress caused by? ›

What causes chronic stress? Causes of chronic stress could include poverty, a dysfunctional marriage or family, or a deeply dissatisfying job. In today's hectic society, there are many possible sources. Chronic stress slowly drains a person's psychological resources and damages their brains and bodies.

What are your signs of stress? ›

If you are stressed, you might feel:
  • Irritable, angry, impatient or wound up.
  • Over-burdened or overwhelmed.
  • Anxious, nervous or afraid.
  • Like your thoughts are racing and you can't switch off.
  • Unable to enjoy yourself.
  • Depressed.
  • Uninterested in life.
  • Like you've lost your sense of humour.

Why do I have so much neck tension? ›

Muscle tension is a common cause of neck pain and can develop as a result of poor posture, repetitive movements, and injuries, among other factors. People can relieve neck tension by stretching the neck muscles, which improves flexibility and range of motion.

What physical symptoms can anxiety cause? ›

Common anxiety signs and symptoms include:
  • Feeling nervous, restless or tense.
  • Having a sense of impending danger, panic or doom.
  • Having an increased heart rate.
  • Breathing rapidly (hyperventilation)
  • Sweating.
  • Trembling.
  • Feeling weak or tired.
  • Trouble concentrating or thinking about anything other than the present worry.

How do you relieve tension in the neck and base of the skull? ›

Give yourself a neck massage.

Apply gentle pressure from your fingertips at the base of your skull. This massage can help calm tight muscles and release tension. You can also place a rolled towel under your head and neck as you lie down on your back. The pressure from the towel can provide a gentle massage.

When is neck pain serious? ›

Rarely, neck pain can be a symptom of a more serious problem. Seek medical care for neck pain with numbness or loss of strength in the arms or hands or for pain that shoots into a shoulder or down an arm.

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