Reviewed by Dr Andre Budihardjo, MM, Physician Chu I Ta and Simon Shen, D.C.

Body Work Techniques That Relieve Muscle Tension

Published November 22, 2021| 9 min read

There are many natural remedies to help with muscle tension and ease the effects of stress. Here are a few expert tips.

A man chiropractor or physician helps woman stretch her muscles to relieve muscle tension

How long have you been sitting at your desk today? Or watching television? A recent study found that Americans spend over 55% of their waking time – almost 8 hours a day – sitting.

In fact, sedentary jobs have increased by over 80% since 1950. Meanwhile, often, we’re hunched in front of computers.

Poor posture increases our discomfort. We then tend to stay like this for long periods of time, not getting up to move or stretch. So, maybe it’s no surprise that one of the biggest causes of muscle tension today is sitting.

Luckily, there are many natural remedies to help with muscle relaxation and ease the effects of stress.

What Causes Muscle Tension?

African American woman holding her hand to her neck — Lack of movement and chronic stress can cause muscle tension.

In addition to lack of movement and exercise, chronic stress is another major cause of muscle tension. When we are stressed, we tense our muscles and hold our breath. Then this constant tension takes its toll on the body over time, leading to other adverse body conditions such as headaches.

On the other hand, sometimes you can overdo it and exercise too much. This can result in injuries. Pre-existing injuries can cause spinal dysfunction and muscle pain. Joint and muscle degeneration due to aging can also cause muscle tension and pain.

Muscle tension can also result from the body’s response to pain and discomfort from medical conditions or external pathogens. For example, a viral infection triggers an immune system response. This immune response can then cause the lymph nodes to swell and become sensitive to the touch. In severe immune reactions, the muscles around the lymph nodes will become tense.

Chief Traditional Chinese Medicine (TCM) physician Chu I Ta from Real Health Medical clinic in Singapore, says, from a TCM point of view, “When there is no flow, there is pain; when there is flow, there is no pain.”

So, basically, energy gets blocked due to tension and sore muscles resulting from stress on the body.

In the next section, learn how to get rid of muscle tension naturally.

Natural Remedies to Relieve Muscle Tension

Caucasian woman stretching at her desk — Make sure to do some stretching throughout the day to ease muscle tension due to working all day.

Here are several natural ways to relieve muscle tension and relax. TCM and chiropractic practices can also help stimulate muscle relaxation.

Yoga

Susan, a Nashville-based yoga teacher, says, “Muscle tension affects mobility and flexibility. Yoga helps to loosen up tension in the body by stretching and lengthening muscles. Yoga also regulates the central nervous system, which helps the body find its way back to balance”

Breathwork is an important part of yoga that can also help relieve the effects of stress. “I can’t stress how important breathwork is,” says Susan.

“Breathing techniques help reduce stress and anxiety, boost the immune system, and bring your physical and mental bodies back to neutral.”

Susan recommends trying some simple poses such as rag doll, child’s pose, and savasana (“corpse pose”) to aid in reducing tension in the body.

Chiropractic spinal adjustments

Chiropractors manipulate the joints in the body to help alleviate pain and correct problems in the nervous system and musculoskeletal systems.

Dr. Simon Shen, the head chiropractor from Real Health Medical, Singapore, explains that muscle tension can occur when the spinal joints tighten. As the joints tighten, then the surrounding muscles tense up. The longer this goes on, the stiffer a person will feel.

A chiropractor uses spinal adjustments to help restore joint function and relax the affected muscles. Often in addition to better mobility, patients find their bodies feel more relaxed and loose after spinal adjustments.

Stretching

“One of the most common responses to the question, ‘What did you do to make your body so tight?’ is ‘I didn’t do anything.’ That’s precisely the problem,” explains Dr. Shen. “People need to know that they cannot expect the body to be relaxed if they do not take breaks during work and stretch and move around.”

Dr. Shen recommends doing a few easy stretches for 5 to 10 seconds each hour to relax the neck, shoulders, arms, wrists, low back, and legs. Be sure to perform these stretches every hour, and don’t wait to do them in just a single 30-minute session at the end of the day. The goal is to prevent tension build-up before the body becomes stiff and achy.

An example of a quick 10-second stretch recommended by Dr. Shen is as follows:

Tilt your up and down and then left and right
Roll the shoulders back 2 times and forward 2 times
Interlock your fingers and stretch both of your arms straight up. Lean left and then lean right.
Stretch your arms out in front of you with palms facing up. Use your right hand to gently pull the left hand’s fingers towards the ground and repeat for the other side.

You can do these simple stretches at your desk or anywhere!

Acupuncture and Acupressure

Physician Chu explains that from the TCM perspective, acupuncture needling can help relieve muscle tension by regulating the meridian (energy pathway) flow in the body. It helps to relieve the qi, or life force, blockage in the meridian channel and acupoints.

Like acupuncture, acupressure involves stimulating certain acupoints in the body. However, with acupressure, no needles are involved. In fact, you can give yourself an acupressure massage to help release tension in major body joints. Simply apply gentle pressure to certain acupoints daily.

To help with the body joints, you can do acupressure massage on these points daily:

On the dorsum of the hand, between the 1st and 2nd metacarpal bones.

Located midpoint between the ulna and the radius, about 2 finger-widths above the crease of the wrist

On the palmar aspect of the forearm, 3-fingers breadth above the transverse crease of the wrist, between the tendons of m. palmaris longus and m. flexor carpi radialis.

Wrist: He Gu (LI4), Wai Guan (TE5), and Nei Guan (PC6)

With the elbow flexed, the point is on the dorsal radial side of the forearm, 3-fingers breadth below the transverse cubital crease.

On the lateral side of the mid-arm crease, at midpoint between biceps and the lateral epicondyle of the humerus.

With the elbow flexed, located between the ulnar end of the cubital crease and the medial epicondyle of the humerus

Elbow: Shou San Li (LI10), Qu Chi (LI11), and Shao Hai (HT3)

Located in the depression distal and anterior to the acromion, between the clavicular and acromial portions of the deltoid muscle.

On the shoulder, in the depression inferior and posterior to the acromion when the arm is abducted.

Jianjing (GB21): located on the shoulder directly above the nipple, at the midpoint of the line connecting the acromion and the depression below the spinous process of the 7th cervical vertebra.

Located on the scapula, in the depression at the center of the subscapular fossa, at the level of the 4th thoracic vertebra.

Shoulder: Jian Yu (LI15), Jian Liao (TE14), Jian Jing (GB21) and Tian Zong (SI11)

Located in the middle of the crease of the knee.

Located below the outside of the knee, in a depression one inch anterior and inferior to the head of the fibula.

Near the medial aspect of the lower leg, in the depression of the lower border of the medial condyle of the tibia.

Knee: Wei Zhong (BL40), Yang Ling Quan (GB34), and Yin Ling Quan (SP9)

Located on the ankle joint, in the depression anterior and inferior to the lateral malleolus.

Located on the foot, in a depression distal and inferior to the medial malleolus midway between the tuberosity of the navicular bone and the tip of the medial malleolus.

In depression midway between the tip of the medial malleolus and the attachment of the Achilles tendon, level with the tip of the medial malleolus.

Located in the depression between the tip of the lateral malleolus and Achilles tendon.

Ankle: Qiu Xu (GB40), Shang Qiu (SP5), Tai Xi (KI3), and Kun Lun (BL60)

Cupping and tuina

Cupping and tuina are additional TCM healing modalities that can help to relieve muscle tension.

TCM cupping therapy uses either bamboo, plastic, or glass cups applied to meridian acupoints on the body. It is believed to rejuvenate meridians and improve qi circulation in the body.

It can also help to ease soreness, particularly on larger muscles from certain sports injuries. Thus, in recent years, cupping has been a popular treatment and healthcare practices among athletes for their muscle conditioning.

Tuina combines various forms of body manipulation. These include different techniques of massage and acupressure, which help release blocked qi by applying pressure to acupoints, and meridian channels.

This oriental form of bodywork has been used in China for centuries. Similar to chiropractic treatments, it works on the alignment of skeletal structure and fixing soft tissue injuries like muscles, tendons, ligaments, fascial, etc.

Hot baths

Foot soak in a hot bath with sprinkles of epsom salt for muscle relief — Tired of standing or walking all day? Foot soak and hot bath with Epsom salt can relieve your tense muscles.

A hot bath filled with Epsom salt can be a soothing way to help the body relax and recover from muscle aches. The warm temperature helps to improve blood flow. This replenishes the muscles with nutrients.

However, if your muscle aches and pain are due to the inflammation stage of acute injury, please AVOID hot baths. Instead, use cold water baths or ice packs to reduce inflammation and swelling. Otherwise, it may worsen and may cause more bruising.

In addition to a hot bath, you can try applying a muscle plaster or muscle relief oil to the affected area. The herbal ingredients help to gently stimulate blood flow and ease pain and discomfort. Likewise, oral supplementation with Tian Qi capsules may help alleviate pain and inflammation.

There are many natural ways to relieve muscle tension. The key is to be consistent so the body doesn’t become stiff and achy. Make sure to move or stretch throughout the day as you are able. Be sure to get regular exercise. And if you need further muscle tension treatment, you can also consult a chiropractor or acupuncturist.