Most of us are feeling stressed and anxious at the moment due to our change in lifestyle due to Covid-19. We are out of our normal routines and not enjoying our current situations. Stress is coming from every angle at the moment from our different work situations to family that are self-isolating due to health reasons.
With all this going on, no-one our muscles are feeling tight, painful, tense and stiff. When the body is stressed, muscles naturally tense up and the muscular fibres keep contracting and don’t relax. Tight muscles can damage the joints by putting them under stress and pulling them out of alignment. This pulling of the joints can cause pain. Tight muscles can also restrict our mobility, flexibility and even our breathing!
Muscle tension is typically caused by the physiological effects of stress and can lead to episodes of back pain. Stress may change the body’s nervous system by constricting blood vessels and reducing blood flow to the soft tissues, including muscles, tendons, and nerves in the back.
There are a few simple things that you can do to help yourself:
Stretching – Lengthens your muscles, allowing you to use them to their fullest capability. Increases your flexibility, Increases your range of motion, increases blood flow, improves your posture, helps to heal and prevent pain, aids stress relief and can help calm your mind.
Exercise – Aerobic exercise like brisk walking, running or cycling can increased your heart rate. When your heart rate is accelerated, your body releases endorphins that make you feel good. Pilates, Yoga, Tai Chi or Qigong are great for slowly stretching the muscles.
Heat Therapy – Primarily for relaxation, comfort and taking the edge off pain, for dull and persistent pain associated with stiffness, spams and cramping. Never apply heat to an infection or fresh injury! Or any other acute inflammation. A warm shower, bath or compress. Warming Ointments and balms like Tiger Balm. Hot water bottle, heat packs or pads – don’t apply directly to skin as you could burn sensitive skin. Apply heat to the affected area for no more than 20 minutes at a time.
Self-Massage – Using a tennis ball on a wall or on the floor to release tight muscular fibres and ease trigger points. The tennis ball can force blood, lymph and toxins out of the muscle tissues. When the ball is removed from the area it helps supply fresh blood flow and tissues with oxygen and nutrients.
Water – Muscle tightening or cramping can be an early sign of dehydration. We should drink on average between 8 – 10 glasses of water per day. Drinking water can help change muscle consistency and soften tight, hard muscles.
Magnesium – is an important mineral needed for muscle contraction, energy production, and bone and cell formation. Magnesium is also important for flexibility; low levels can lead to a build-up of lactic acid in the muscles causing tightness. Avocado, leafy greens, bananas, nuts, Legumes, tofu, seeds, whole grains, and fatty fish – salmon, mackerel or halibut. Or taking a supplement of Magnesium, Free From Artificial Additives.
TENS Therapy – The National Health Service (NHS) in the UK suggests TENS (transcutaneous electrical nerve stimulation) as an effective treatment option for muscle spasms. It’s a battery-operated device that is used to treat pain. It works by stimulating the nerves and stopping pain signals from reaching the brain. One of the many benefits of TENS therapy, is that it’s proven to help ease tight muscles.
Use Essential Oils –
When it comes to reducing muscle pain, tension and spasms, try one of these essential oils:
- Frankincense is calming for the respiratory tract, helping us to breathe more smoothly. It invigorates the blood, calms the heart and helps with anxiety and depression which may leave our muscles tense.
- Lemongrass helps to get the blood pumping and can relieve both backaches and muscle spasms.
- Tea tree oil has been shown through research to act as an anti-inflammatory when it comes to our muscles.
- Lavender has anti-inflammatory and analgesic properties that are so effective when it comes to easing muscle pains. It also works wonders on muscle tension caused by anxiety and helps with sleep.
If you’d like to find out more about this why not pick up the phone to me and call me on 07958 394717 or fill in my contact form.
