Neck pain from stress: what's going on and what helps
Many people notice their neck and shoulders tighten up during stressful periods at work or at home. Neck pain and stress do seem to go together, but the relationship is more complicated than 'stress causes tight muscles'. Here's what's going on and what helps.
Can stress cause neck pain?
Stress can contribute, but it's rarely the only factor. When you're stressed, you may hold more tension in your shoulders and jaw, sleep less, move less, sit longer at a desk, and become more sensitive to pain. All of these can make neck pain more likely or harder to shake. Interestingly, a review of office workers found high psychosocial stress didn't on its own predict who would develop neck pain; the strongest predictors were being female and having had neck pain before (Paksaichol et al., Occupational and Environmental Medicine, 2012). Stress seems to matter more for how bad neck pain feels and how long it lasts than whether it starts.
What does stress-related neck pain feel like?
Typically an ache or tightness across the top of the shoulders and the back of the neck, sometimes spreading to the base of the skull or between the shoulder blades. It's often worse at the end of the day or the working week, and may come with tension-type headaches or jaw clenching.
Our post on tension headache treatment covers that side of things.
Why does my neck get tight when I'm stressed?
Under stress, the body's protective responses raise muscle tension, particularly in the neck, shoulders and jaw. Shallow breathing using the upper chest, clenching your teeth and hunching your shoulders are common habits. Poor sleep makes pain more noticeable, and when you're busy, regular movement and exercise are often the first things to go.
What helps neck pain from stress?
A mix of physical and practical changes works best. Take short movement breaks every 30 to 45 minutes; roll your shoulders, turn your head and stand up. Try a few slow breaths, letting your belly rather than your upper chest move, and consciously drop your shoulders and unclench your jaw. Keep exercising, even briefly, as regular activity reduces both stress and pain sensitivity. Protect your sleep where you can.
What exercises help a stiff, tense neck?
Gentle neck rotations and side bends, chin nods, shoulder rolls and upper back extension over a chair are a good start. Over time, strengthening the neck, shoulder and upper back muscles tends to help more than stretching alone. A Cochrane review found strengthening and endurance exercises for the neck and shoulders may reduce pain and improve function, while stretching alone wasn't expected to help much (Gross et al., Cochrane, 2015).
Does massage or treatment help stress-related neck pain?
Hands-on treatment can ease pain and tension in the short term and is a good way to get moving again. The longer-term benefits come from what you do between sessions: movement, strength, sleep and managing the load you're under.
How can an osteopath help?
We assess your neck, upper back, shoulders and jaw, look at your workday, sleep and training, and check for anything that needs medical attention. Treatment may include soft tissue work, joint mobilisation, dry needling and a simple exercise plan. If stress, anxiety or low mood are significant, we'll encourage you to speak with your GP as well, as that support can make a big difference to pain.
Can jaw clenching cause neck pain?
Clenching or grinding your teeth, often worse during stressful periods or at night, loads the jaw muscles and can contribute to tension in the neck, temples and base of the skull. Noticing and relaxing your jaw during the day, and seeing your dentist if you grind at night, can help.
Our post on jaw pain and TMJ has more detail.
How long does stress-related neck pain last?
It often comes and goes with busy periods. A flare usually settles within days to a couple of weeks with movement and simple changes. If it keeps returning, building neck and upper back strength, regular exercise and addressing sleep and workload usually make episodes less frequent.
Does a new pillow help stress-related neck pain?
A pillow that keeps your neck in a neutral position can help if you're waking with neck pain. On your side, your head should sit level with your spine; on your back, a lower pillow is usually more comfortable. It's one piece of the puzzle rather than a fix on its own.
When should neck pain be checked?
Book in if neck pain isn't improving after a couple of weeks or keeps coming back. See a doctor promptly for neck pain with arm pain, pins and needles, numbness or weakness, dizziness, or difficulty swallowing. Call 000 for neck or upper back pain with chest pain, breathlessness, sweating or pain spreading into your jaw or arm.
See our neck pain treatment in Berwick page. Book an assessment at our Berwick clinic. A 60-minute initial consultation is $149, with no referral needed and HICAPS on-site.
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Book an initial consultation at RISE Sports & Spinal in Berwick. Clear diagnosis, hands-on treatment, and a plan that actually gets you better.
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