Why is the neck ground zero for tension from mental stress?
You have probably heard me (Dr. Lou) mention that mental stress tends to accumulate as tension in the neck and shoulders first. Why the neck and shoulders? Why not the big toe, or the low back?
Mental stress accumulates mostly in the neck and shoulders due to the body’s natural stress response, often referred to as the “fight or flight” response. When someone experiences stress or anxiety, the body releases various hormones, including cortisol and adrenaline, which prepare the body to face a perceived threat. This preparation involves several physiological changes, one of which is the contraction of muscles[1][2][3][4]. Many of the most important muscles of the body are in the neck and shoulders!
The neck and shoulders are common areas where muscle tension accumulates for several reasons:
1. Protective Mechanism: The tightening of muscles, including those in the neck and shoulders, is part of the body’s instinctive protective mechanism against injury or pain. In the context of the fight or flight response, muscle tension prepares the body to either confront the threat or flee from it. This response is beneficial in the short term but can lead to discomfort and pain when the muscles remain contracted for extended periods due to ongoing stress[1][2][3][4].
2. Posture and Stress: Many people’s responses to stress include changes in posture, such as hunching over a desk or tensing the shoulders. These postural changes can exacerbate muscle tension in the neck and shoulders. Additionally, prolonged periods of sitting, especially with poor ergonomics, can strain these areas further[4].
3. Psychological and Physiological Stress Responses: The psychological experience of stress can lead to physiological changes that manifest physically in the body. The neck and shoulders are particularly susceptible to these changes due to the concentration of muscles in these areas that are easily affected by stress-induced hormonal changes. The muscles may tighten up as a reflex reaction to stress, leading to stiffness, discomfort, and pain[2][3][4].
4. Breathing Patterns: Stress can also affect breathing patterns, leading to shallow, rapid breaths. This type of breathing can increase tension in the neck and shoulder muscles, as these areas are involved in the mechanics of breathing. Over time, altered breathing patterns can contribute to the accumulation of stress in the neck and shoulders[3].
Mental stress accumulates in the neck and shoulders primarily due to the body’s natural response to perceived threats, leading to muscle contraction and tension in these areas. This physiological response, combined with factors like poor posture and altered breathing patterns, contributes to the concentration of stress in the neck and shoulders.
That’s why it happens, folks! It’s predictable and preventable. If you have any questions, just ask! Best wishes, Dr. Lou
Citations:
[1] https://www.iron-neck.com/blogs/news/stop-carrying-stress-in-your-shoulders-and-neck-with-these-tricks
[2] https://www.healthline.com/health/tension-in-neck-and-shoulders-from-anxiety
[3] https://utswmed.org/medblog/stress-back-pain/
[4] https://www.bswhealth.com/blog/is-stress-causing-your-neck-pain
[5] https://www.spine-health.com/blog/how-relieve-neck-pain-caused-stress
[6] https://pubmed.ncbi.nlm.nih.gov/10431284/