Taking the kids to school and rushing to a meeting—and what if muscle spasms stop you in your tracks?

We sometimes forget Jim Rohn’s words: “Take good care of your body. It’s the only place you have to live.” How often do we get caught up in the hectic pace of work, family commitments, or worries about the future, neglecting our psycho-physical well-being?

Often, when we feel muscle discomfort, we immediately tend to think about the activities we did shortly before and the incorrect movements we may have just made. In reality, muscle tension can also be caused by other factors. In fact, anxiety and stress can trigger these disorders, frequently causing pain in the neck and back. The body is like a “sponge” and tends to somatize a person’s mood and thoughts. For this reason, worries, nervousness, and anxious states can also compromise physical well-being. It is therefore essential to act on the causes of anxiety and, as far as possible, neutralize the source of stress in order to restore proper psycho-emotional balance.

Initially, muscle tension may be perceived as a generalized feeling of stiffness that can become localized in specific areas, such as in chronic episodes of neck pain (cervicalgia) and lower back pain (lumbago). Some symptoms that may accompany stress-related muscle contractions include headaches, tachycardia, difficulty breathing, a feeling of tightness in the throat, abdominal pain, and digestive disorders.

Breathing is a very important factor in controlling anxiety symptoms. When breathing normally, the diaphragm contracts and moves downward, allowing the lungs to expand and take in air. When a person is tense, however, the diaphragm reduces its ability to descend, resulting in less air intake and shortness of breath. The body tends to compensate for this lack of space by slightly raising the shoulders and neck with each breath, generating muscle tension. If this condition persists over time without any relaxation, pain and difficulty in movement may arise. For this reason, breathing exercises are essential to relieve tension. These are techniques you can also perform outside the home, at the office, while shopping, or stuck in traffic. Try to breathe through your nose as much as possible, regulating your pace in a slow and deep manner. Ideally, you should inhale for 2 seconds and exhale slowly counting to 3. Over time, the goal is to gradually increase the duration of both phases.

Obviously, for muscle tension caused by anxiety and stress—rather than mechanical issues—the best approach is to act on the root cause. Addressing what is worrying you and occupying your mind is the first step to resolving the situation or learning to accept it, possibly with the help of a professional such as a psychologist or psychotherapist.

There are also several simple tricks to reduce stress and anxiety. First, try to value yourself by setting aside some time each day just for you and your passions. Also, engage in physical activity, which helps release tension and nervousness. Practical and manual activities, such as tidying your desk or doing “garden therapy,” can also help clear your mind, create a less chaotic environment, and disconnect from the rush of daily life.

To combat muscle pain symptoms, there are several techniques. The first is to apply a heat source to the painful muscle area, as heat has a muscle-relaxing effect and helps lengthen tissues. Good solutions include a hot water bottle or a warm bath, possibly accompanied by scented candles and soft music. Another way to disconnect, reduce stress, and relieve pain is through massage. The warmth generated by touch has an analgesic and relaxing effect. To work on muscles and movement, stretching, Pilates, and yoga are also recommended activities. If discomfort persists, you can consult a physiatrist or physiotherapist to consider rehabilitation and postural exercises. If symptoms are intense and long-lasting, a doctor may prescribe painkillers and muscle relaxants.

Magnet therapy can also help relieve muscle tension and pain by reducing inflammation. Magnetic fields help improve motor performance by combating neck and back contractures, promoting muscle relaxation and the rehabilitation process.