In daily physiotherapy practice, I rarely encounter patients whose pain in the cervical spine area is solely due to mechanical injury. Much more often, the cause is chronic stress, which causes tension throughout the body. This phenomenon is so common that neck pain is sometimes called a "civilization disease" of our times.

SEE ALSO: Muscle tension – how stress affects tight muscles?

Tense neck muscles and stiff neck – how does stress manifest in the body?

Stress itself is not bad – it is a natural body reaction. The problem begins when it lasts too long and becomes chronic. In response to fear or stress, the body tenses, among others, the trapezius muscle and levator scapulae and scalene muscles of the neck, which are responsible for the movement and stabilization of the head, neck, and shoulder blades.

Subconscious shoulder shrugging and forward head protrusion (so-called protraction) is a defense mechanism of the body. In the office, there is no place for physical release – so the muscles remain in a permanent contraction.

Chronic muscle tension limits blood flow in the tissues. This is the mechanism behind most tension headaches, which patients often confuse with neurological problems. Meanwhile, their source is mainly in an overloaded neck.

What helps with neck and cervical pain? How to break the vicious cycle of tension

As movement specialists, we emphasize that fighting neck pain must take place on two levels: physical and habitual. What does this mean?

• Conscious self-monitoring: During the day, it is worth performing a "body scan" several times. Are my teeth clenched? Are my shoulders close to my ears? Simply becoming aware of the tension allows for its partial release.

• Heat therapy and massage for neck pain: Applying heat improves blood circulation in the tissues and speeds up regeneration. It is also worth supporting yourself with a gentle, daily relaxing massage of the neck muscles. Home massagers work perfectly in this role, allowing you to break up tension on your own at a convenient time. They are a great extension of professional physiotherapy.

SEE ALSO: Office massager – what helps with neck, cervical, and back pain during computer work?

Pain or a stiff neck is often a warning signal sent by the nervous system. Physiotherapy offers effective tools, such as manual therapy, which help reduce the effects of stress. However, it should be remembered that the body and psyche are interconnected – lasting improvement therefore requires combining the therapist’s work with attention to mental hygiene and habit changes.

Sylwia Pierzchlewicz – Master of Physiotherapy, graduate of the Medical University of Poznań, as well as a certified personal trainer and fitness instructor. In her daily practice, she combines advanced medical knowledge with a practical training approach, which allows her to create comprehensive and effective rehabilitation plans. She specializes in working with physically active people, patients who spend their day sitting, pregnant women, and those in the postpartum period. She also has expert knowledge in dental physiotherapy (temporomandibular joint therapy, bruxism) as well as aesthetic physiotherapy and facemodeling. She is a graduate of numerous specialist trainings, including the McKenzie method, deep tissue massage, Kinesio Taping, and fascial therapy. She also shares her knowledge with businesses by conducting ergonomics training for companies throughout Poland.