Acupressure, as a holistic method of influencing the human body, helps relax muscles and reduce emotional tension.

What other natural techniques can be combined with it? How to relax neck and back muscles? These topics, along with the causes and prevention of excessive muscle tension, will be covered in the following article.

Causes of Excessive Muscle Tension

Tight back muscles, neck pain, and discomfort in other parts of the body are common ailments that can affect even young people! These symptoms are particularly frequent among adults (both those who work physically and those in sedentary positions) and seniors. What are the causes of muscle tightness?

Overexertion from Physical Effort

Frequent repetitive movements, intense training, or lifting heavy objects can lead to muscle soreness, as well as chronic tension and fascial restrictions. In sports, this is especially true in cases of overtraining. In physical labor, muscle pain in the legs or back, as well as other body areas, may be caused by excessive physical strain. Forgetting ergonomic principles when lifting heavy objects can also contribute to these issues.

As a result, muscles become tight and painful.

Stress and Fatigue

Stress and mental fatigue can trigger many symptoms, including muscle tension. Emotional tension tends to accumulate particularly in the neck muscles, around the shoulder blades, and in the face.

This happens because, in stressful situations, the body reacts by tensing the muscles, which can lead to pain and difficulties in relaxing them.

Sitting Posture at Work

Sitting at a desk for long periods can lead to excessive muscle tension in the back, neck, and shoulders.

Spending many hours in a seated position each day without regular physical activity can cause back pain and discomfort in other areas.

Natural Ways to Relieve Muscle Tension

How to relax tight back muscles? What helps to loosen muscles and relieve stress? In many cases, muscle tension can be reduced through natural methods. Below are some key techniques that help relax both the body and mind.

Massage

A relaxing massage of the neck muscles, a relaxation massage, classic massage, segmental massage, Hawaiian massage, or Thai massage can help alleviate pain in these areas and promote relaxation.

Which type of massage incorporates acupressure? It’s Thai massage – unique in its application, working on muscles while also offering overall relaxation.

Thai Massage

Thai massage uses elements of acupuncture (specifically working on meridians), yoga, and other therapeutic practices. It is performed using hands, elbows, and sometimes feet. This massage helps reach deep layers of tissue (it is a muscle-relaxing massage for the legs, back, and entire body).

Myofascial Release

A very effective way to relieve soft tissue tension is myofascial release performed by a physiotherapist. It helps to relax the back, abdominal, leg muscles, and other areas. During the treatment, discomfort or even pain may occur due to significant tension, but the relief felt after applying fascia techniques is often noticeable after the first session.

Foam Rolling

How can you perform a self-massage to relax your back muscles and other body parts? One form of self-release is using a foam roller (for larger muscle groups, like the legs) or a duoball (for muscles near the spine). This allows for self-massage of muscles and fascia (it is very useful after exercise, but also for those who spend long hours sitting). However, it is important to consult with a physiotherapist before using such techniques.

Regularly performing stretching exercises can help increase muscle flexibility and prevent the buildup of tension. It is therefore beneficial to stretch the back and leg muscles when working in a seated position.

Examples of Relaxation Exercises

Relaxation exercises can help reduce stress and alleviate accumulated tension.

Examples of relaxation exercises for chronically stressed individuals include:

• Schultz’s Autogenic Training
• Jacobson’s Relaxation Technique
• Breathing exercises
• Yoga

Chronic Muscle Tension – Can Foot Acupressure Help?

Chronic muscle tension can lead to symptoms such as back pain, migraines, and even stomach pain and temporomandibular joint disorders! When this condition arises due to stress, in addition to these ailments, falling asleep quickly and achieving emotional relaxation can become difficult.

In such cases, acupressure helps the body to relax and the mind to regenerate.

Acupressure on muscles can be an effective method for alleviating discomfort by stimulating acupressure points on the feet, hands, or back. It works through reflex zones, which are associated with specific areas of the body, including the back and neck muscles—common sites of tension. Understanding these connections and the distribution of acupressure points allows for the stimulation of areas related to tight muscles.

One form of acupressure for back pain is the use of accessories that allow for self-treatment on multiple points on the hands, feet, or back.

These include:

• Acupressure mats (using an acupressure mat is a very convenient form of recovery after work or physical activity)
• Foot acupressure accessories: cork balls for foot massage
• Acupress Boards – wooden boards equipped with copper or galvanized nails
• Flexi Acupres Boards – flexible mats with spikes in three levels of difficulty

Using an acupressure mat or other types of muscle-relaxing mats, as well as boards and other accessories, allows for simultaneous stimulation of many receptors, which is beneficial for individuals with frequent muscle tension.

Acupressure of points on the feet, hands, or back is not only about working on muscles. The effects of acupressure on stress are also well-known.

Pressing specific points can help release emotions and reduce mental tension.

The technique of using such accessories can be learned during workshops, where you can discover many interesting things about acupressure point stimulation and feel how it works in practice!

Does Acupressure Help Relax the Spine Muscles?

Acupressure points on the feet are closely connected to various areas of the body, including the spine. Their stimulation helps relax the neck muscles and reduce pain in the lower back muscles. How can you relax your back muscles with this method?

An acupressure mat can be helpful for this, allowing you to use this valuable technique anytime and anywhere.

Acupressure for the Face

Increased tension can affect not only the back, neck, or shoulders but also the face. Chronic stress can lead to bruxism, jaw clenching, or furrowing of the brow.

Does Acupressure Help Relax the Facial Muscles?

Facial acupressure is a technique that can effectively relieve this tension and also positively impact your mental well-being and sense of relaxation.

Preventing Muscle Tension

It’s better to prevent than to treat! In the prevention of excessive muscle tension accumulation, acupressure, as well as yoga, Pilates, and tai chi, are very effective. These are good methods for relieving back muscles daily after each day.

Preventing muscle tension also means taking time for relaxation. This can include breathing exercises, mindfulness meditation, or getting a massage.

Combining foot, hand, or back acupressure with other techniques, as well as incorporating healthy movement into daily life, can bring relief and improve overall well-being.