Muscle Tension Articles

How to Relieve Muscle Tension in Menopause

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Muscle tension is a common symptom of menopause and is closely related to anxiety and stress. Muscle tension means your muscles constantly feel strained, sometimes to the point of pain. This can relate to any muscle in the body but the muscles in the back, shoulders, neck, and abdomen are often the ones that are affected the most.

Hormonal imbalance is the primary cause of muscle tension in menopause, but often stress or anxiety triggers tension. Fortunately, there are ways to relieve the tension and reduce pain levels. Read on to find out more.

How Can I Relieve Muscle Tension?

Whether instigated by an underlying cause or because of imbalances in estrogen and progesterone, which both play a part in controlling muscle tension, there are lifestyle changes that can alleviate symptoms of muscle tension and make it more bearable. Follow these simple steps:

1

Exercises

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Choose an exercise that doesn't put too much extra strain on your muscles. Swimming, brisk walking or jogging is useful in reducing muscle tension. Any physical exertion will work, but if you over-do it with something like weight lifting, or do it incorrectly, it could have a negative effect on your muscles. Try to get at least 30 minutes of gentle exercise each day, and be sure to stretch before and after. This will reduce the stress hormones in the body which cause your muscles to tense.

2

De-Stress

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This may seem self explanatory but many people don't have time to relax. Doing this will allow the muscles to loosen. Try attending a yoga class on a weekly basis. The yoga poses encourage fresh blood flow to all the glands and muscles, allowing them to depressurize. However, de-stressing also refers to complimentary treatments like massages or physiotherapy. These treatments will relieve the tension in muscles and leave you feeling brand new.

3

Sleep Well

If you want to fight muscle tension then it is essential you get the recommended amount of sleep each night. An adult is supposed to get 7-9 hours of sleep; however, this will vary from person to person.

4

Change your Diet

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Eating a well-balanced diet will help relieve stress, anxiety and muscle tension. Foods that are high in calcium, magnesium, or Vitamin E will all help alleviate muscle tension. Eating more foods that contain fatty acids will also help, so add more fish to your diet. You should try to avoid foods that are particularly high in carbohydrates and sugars because they produce insulin which causes inflammation and puts strain on your muscles.

5

A Hot Bath

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Heat always soothes muscles. Try taking a long warm bath before going to sleep so you don't have trouble sleeping. A hot water bath or sauna will also have the same effect. Reconsider this if you are simultaneously suffering hot flashes.

To find out more information about muscle tension, follow this link.

Stress Relief Techniques for Muscle Tension

Muscle tension is often caused by stress and commonly afflicts menopausal women. However, there are many strategies to reduce muscle tension.

Can Tai Chi Help Ease Muscle Tension during Menopause?

Tai Chi is an ancient martial art form that can be extremely beneficial for sufferers of chronic pain and muscle tension.

Sources:
  • MacArthur, John and Catherine.(n.d). "Muscle Tension".Stockholm University.Retrieved from www.macses.ucsf.edu
  • International Stress Management Association.(n.d)."Tension".Retrieved from www.isma-usa.org.
  • Help Guide.(n.d)."Understanding Stress".Retrieved from helpguide.org.