Neck tension - strained neck

Tension in the neck

Neck tension can be a significant burden in everyday life and cause numerous other complaints such as headaches or a regular fall asleep hands. Usually the tensions with massages can be treated relatively effectively in the short term - but as long as the cause is not resolved, the neck problems often return after a short time. In this article we show how the symptoms develop and what options are available to permanently get rid of them.

contents

• Tension in the neck
• Neck tension: definition and symptoms
• Causes of neck tension
• Tense neck muscles due to torticollis
• Mental causes
• diagnosis
• First aid for tense neck muscles
• Treatment of neck tension
• Naturopathy for tensions in the neck area
• Avoid tension by ergonomic workplace
• Effective exercises against neck tension

Neck tension: definition and symptoms

Neck tension describes a painful increase in muscle tone in the neck muscles. The tension usually shows as a painful pulling in the area between the back of the head and shoulder blade. Often there is a stiff neck, through which the mobility is significantly limited. With rotations of the head, the complaints usually amplify.

Tension in the neck muscles is expressed by unpleasant pulling, pain and restricted mobility. (Image: ArTo / fotolia.com)

Theoretically, the tension can affect all muscles in the neck area, but hardening of the trapezius muscle (trapezius muscle) is particularly common. The trapezius muscle extends from the cervical spine and shoulder blade to the lower end of the thoracic spine. Corresponding tension can thus not only cause neck pain, but may also cause back pain.

The symptoms may vary depending on the cause, both in the anterior group (rectus capitis lateralis muscle, rectus capitis muscle anterior) and in the posterior group of the neck muscles (superior oblique muscle, inferior oblique muscle, rectus capitis posterior minor, Musculus rectus capitis posterior).

Since the supplying nerve tracts of the shoulder and arms are clamped in case of hardening of the neck muscles under certain circumstances, corresponding impairments can occur here. These range from shoulder punctures and arm pain via sensory disturbances to numbness and movement impairments. Neck tension is also considered a potential cause of headache and migraine.

Causes of neck tension

Although internal illnesses, accidents and psychosomatic causes of painful tension of the neck muscles come into consideration, bad posture and stress in everyday life remain the most common trigger of the complaints. For example, working while sitting on a computer often leads to a muscular dysbalance, which then manifests itself in a tension in the neck area.

Daily work while sitting in front of the PC quickly leads to tension in the neck area. (Picture: Picture-Factory / fotolia.com)

Even with assembly line work corresponding complaints are increasingly observed. The so-called mouse arm (Repetitive Strain Injury Syndrome) describes a special clinical picture, which is caused by the regular repetition of unfavorable movements and, in addition to neck tension, causes further discomfort in the neck, neck, shoulder and arm area.

In general, neck tension is usually caused by unfavorable movements in everyday life. Wrong sitting with a crooked back and forward bent shoulders for several hours a day is a significant risk factor. Through daily work on the computer this posture is forced.

Although physical activities are generally considered to be healthy, bad posture in sports can also cause the painful tension. For example breaststroke with a sharply bent neck can be mentioned here. Excessive strength training also sometimes leads to appropriate complaints. Furthermore, a false mattress or unsuitable pillows may favor the appearance of strained neck muscles.

Tense neck muscles due to torticollis

A so-called torticollis (torticollis) can be the cause as well as the result of the complaints. This malposition of the neck or head is caused by an overactive neck and neck muscles. The disease is usually characterized by a shift of the axis between the head and body. Accompanying many patients show a shoulder high.

Torticollis may be congenital or occur later in life. If the latter is the case, often impairments of the nerves or of the brain by neurological diseases, a stroke, tumors, metabolic diseases (eg diabetes) or injuries are the cause.

Mental causes

Cause of tension in the neck area and corresponding neck pain can be mental stress. For example, they manifest themselves as a concomitant of mental illnesses such as burnout syndrome, depression or neurosis. In addition, stress is considered a risk factor for tension of the neck muscles.

In case of heavy stress stress and deep emotional exhaustion, neck tension often occurs. (Image: underdogstudios / fotolia.com)

diagnosis

Tension of the neck can usually be diagnosed relatively clearly already by scanning the painful area. The affected muscles usually have noticeable muscle hardening (myogelosis). If there is a suspicion of compression of the nerves, this can be checked by measuring the nerve conduction velocity.

The tension of the muscles themselves can be determined with an electromyography. Imaging procedures such as computed tomography (CT) or magnetic resonance therapy are used in cases of doubt to differentiate neck tension from disc damage.

First aid for tense neck muscles

Since warmth is generally credited with a positive effect on tensions, warm baths - possibly with relaxing bath salts - can be a good help with acute ailments. Sauna and steam baths have a similarly positive effect here.

By laying a cherry stone pillow or a hot water bottle can also promote the relaxation of the muscles. Ultimately, however, the heat only helps to avoid or reduce the symptoms of existing stress levels. Basically, therefore, the everyday posture is the deciding factor.

Treatment of neck tension

To alleviate the discomfort, massages are the drug of first choice. These are intended to remedy the hardening of the neck muscles. Acupuncture is also used quite successfully here. Physiotherapy, chiropractic, osteopathy and Rolfing offer further possibilities for the treatment of the tension, whereby ideally also the cause of the complaints is tackled. Blockages are solved by manual treatments and bad postures are avoided by physiotherapeutic training.

The osteopath can use manual techniques to release blockages and tension around the neck. (Image: Dan Race / fotolia.com)

In conventional medicine, analgesic medicines are also used to relieve painful neck tensions. Since the acute pain can cause a restraint, which in turn causes further painful tension, the "cycle of pain" can be broken at the beginning of the therapy with the help of painkillers. Then grab the already mentioned treatment options.

In the treatment of a torticollis, after unsuccessful physiotherapy and medical treatment, a surgical procedure in which the nerves of the affected muscles or the muscles themselves are severed may remain the last option.

Naturopathy for tensions in the neck area

In addition to the above-mentioned treatment approaches with homeopathy and the use of the Schüssler salts, Naturopathy offers further options for treating complaints.

In the mineral therapy with Schüßler salts here especially the salts No. 2 (Calcium Phosphoricum), No. 7 (Magnesium Phosphoricum) and No. 18 (Calcium sulfuratum) come into question. Likewise, the supplemental salt potassium aluminum sulphuricum is often used because it has an anticonvulsant effect on the muscles.

A more commonly used homeopathic remedy is, for example, Cimicifuga racemosa (Grape Silver Candle). This is especially useful when the neck pain radiates through strong muscle tension throughout the back and become stronger during exercise. If the cold pain gets worse, taking Dulcamara (Bittersweet) may help to relieve the symptoms.

With tension and pain in the neck as a result of a tense (mis) posture (eg due to long computer work) Ruta can be the drug of choice. Furthermore, a stiff neck, pain and tight muscles in homeopathy are treated with Bryonia, Arnica and Ledum, among others.

Not infrequently, the symptoms are related to stress, physical stress, persistent tension, unresolved conflicts or problems. It creates the feeling that "something is on the back of your neck" or that you have to shoulder everything "alone".

In this case, relaxation exercises can be a very good help to relieve the inner restlessness, to find more "to oneself" again and to perceive one's own situation from another perspective. Proven stress reduction techniques include yoga, autogenic training, breathing techniques, and progressive muscle relaxation.

If the symptoms are related to a mental illness, psychotherapy can be very helpful. (Image: WavebreakMediaMicro / fotolia.com)

Furthermore, a psychotherapeutic treatment may be advisable if a connection of the painful tension in the neck area with mental illness is suspected.

Avoid tension by ergonomic workplace

In order to avoid tensions becoming a permanent problem, occupationally-at-risk persons should consider some simple prevention measures in everyday life. For example, the office chair in the seat height should be adjusted so that the forearms lie horizontally on the work surface and the elbows form a right angle.

The keyboard is about ten to fifteen inches from the edge of the table to place. Eyes can be relieved by proper positioning of the screen and proper lighting. This may also help to relieve the neck muscles, as in the course of office work day, the eyesight of most people wears off and they involuntarily approach the monitor with the eyes. This results in a forward bent posture and a continuous strain on the neck muscles, which could be avoided by an eye-friendly workplace design.

Effective exercises against neck tension

Exercises to relax the neck muscles that can be performed in the office are a great way to alleviate or prevent the discomfort.

3-minute exercise for muscle relaxation: The exercise is performed in an upright position Place your arms sideways on the body The hands are stuck under the seat Tilt your head slowly to the side (ear towards shoulder) At the same time, the hands pull the shoulders down under the seat Hold the position for about three breaths Then repeat these on the other side

A very simple exercise to relax and relax the muscles in the neck is the arm circles. Let your arms swing forward and then backward about 20 times at a time. Pay attention to slow and loose movements.

Another helpful exercise is stretching the lateral neck muscles.

Stretching exercise against neck tension: Sit on a stool or chair Move your legs slightly apart The feet are about shoulder width firmly on the ground Take a stretched position Drop both shoulders towards the floor Tuck your chin in and tilt your head slightly towards the left shoulder - but do not turn your head Now, the right arm is stretched to the floor, until a feeling of stretch in the lateral neck occurs Breathe calmly and evenly as you stretch your arm Then the exercise is repeated on the other side

Also, the arms can be stretched forward while the shoulders are repeatedly pulled forward to prevent tension in the neck area. Overall, a variety of different exercises for loosening the neck muscles are available, which prevent the complaints by unfavorable stress on the work with regular use. (fp, nr, last updated on 20.1.2017)
Specialist supervision: Barbara Schindewolf-Lensch (doctor)