Stress shows up in all kinds of ways – but did you know it can cause tightness and pain in your shoulders and neck?
From deadlines and bills to parenting, health concerns, or being constantly plugged in, stress can weigh heavy on your shoulders – literally. If you’ve ever noticed your shoulders creeping toward your ears or felt that achy, knotted tension in your neck, you’re not imagining things. It’s your body’s way of saying, “Hey, I need a break.”
Can Stress Really Cause Neck and Shoulder Pain?
Yes. When you’re anxious or overwhelmed, your body’s natural reaction is to tense up. That tension often settles in the neck, shoulders, and upper back, where small postural muscles work overtime to hold you up.
Eventually, this strain can lead to:
- Muscle tightness and stiffness
- Shoulder and neck pain
- Headaches or tension-related migraines
- Pain that radiates into the arms or upper back
This response is known as the stress-tension cycle. The stress response contributes to shoulder pain by impacting neck muscles. The more you stress, the tighter your muscles become, leading to pain, which creates more stress – and so on.
Learn how chronic stress affects the body from the American Psychological Association.
What Else Can Cause Shoulder Pain?
If your shoulder hurts but stress doesn’t seem to be the cause, it may be a physical condition or injury that’s flown under the radar. Common culprits include:
- Rotator cuff tendonitis or bursitis – inflammation in the soft tissues around your shoulder joint
- Rotator cuff tears – partial or full tears in the tendons that stabilize your shoulder
- Frozen shoulder – stiffness and limited range of motion that worsens over time
- Arthritis – joint inflammation that leads to pain and tightness
- Tendon tears – damage to the connective tissue around the shoulder
If your symptoms aren’t improving, or you’re unsure of the cause, your physical therapist can help figure it out. Seeking help from a healthcare professional can address neck shoulder problems effectively.
6 Easy Stretches for Shoulder and Neck Pain
Daily movements can help reduce stress, release tension, and get blood flowing. Try these gentle stretches and exercises anytime you need a reset:
1. Neck Release
Drop your chin toward your chest for 15 seconds. Slowly tilt your head to the right, then the left. Let gravity do the work – no need to force it.
2. Shoulder-to-Ear Stretch
Sit up tall. Gently tilt your head toward one shoulder. Use your opposite hand to deepen the stretch. Hold 30 seconds and switch sides. This stretch helps alleviate neck pain and tension in the shoulder region.
3. Shoulder Rolls
Roll your shoulders up, back, and down 10 times – then reverse. Keep your breath steady. Breathing techniques during shoulder rolls enhance relaxation.
4. Shoulder Raises
Lift both shoulders up toward your ears, hold for 3 seconds, then release. Repeat 5-10 times.
5. Cross-Body Arm Stretch
Bring your right arm across your chest. Use your left hand to gently pull it closer. Hold for 30 seconds, then switch sides.
6. Forward Fold with Clasp
Stand tall and clasp your hands behind your back. Hinge at the hips and fold forward. Let your head and arms relax. Hold for up to 60 seconds.
More Tips to Relieve Stress-Induced Tension and Relax
Chronic anxiety and stress impact your physical well-being, particularly in the neck and shoulder areas. You don’t have to overhaul your life to manage stress, but small habits can make a big difference. In addition to lifestyle changes, adding shoulder prehab exercises to your routine can help reduce tension and prevent future pain.
Try incorporating:
- 30 minutes of moderate exercise most days
- A well-balanced diet
- Plenty of quality sleep
- Less caffeine, alcohol, and sugar
- Mindfulness or daily meditation
- Breaks from screens and social media
- Time with people who lift you up
Can Physical Therapy Help with Stress-Related Shoulder Pain?
Absolutely. Rehabilitation physical therapy is a safe, effective way to reduce pain, improve posture, and reset overworked muscles. It can also address the emotional factors contributing to stress. Your therapist will evaluate your symptoms, identify the root cause, and create a treatment plan that supports both your body and your goals.
Treatment may include:
- Manual therapy and soft tissue mobilization
- Stretching and strengthening exercises
- Posture and body mechanics training
- Heat, ice, or electrical stimulation for relief
- Education to prevent flare-ups in the future
You don’t need to push through the pain – or figure it out alone. We’re here to help.
Find Relief From Stress-Induced Muscle Tension
Find an Ivy Rehab location near you to request an appointment today – no prescription needed. Learn more about Direct Access here.
Article Reviewed by Holly Lookabaugh-Deur, PT, DSc, GCS, CEEAA
Holly Lookabaugh-Deur is a practicing physical therapist and a partner and Director of Clinical Services at Ivy Rehab Network. She is board certified as a geriatric clinical specialist and a certified exercise expert for aging adults with more than 35 years of clinical experience. Additionally, she is certified as an aquatic and oncology rehabilitation specialist and serves as adjunct faculty at Central Michigan University and Grand Valley State University.
