Buzz
Neck, jaw, and facial tension is so widespread, it’s nearly unavoidable. “Almost every patient that comes in has some level of this tension,” says Sean Joyce, PT, DPT, a licensed physical therapist at Hudson Wellness in New York City. According to a study from Tel Aviv University and the University of Wroclaw in Poland, stress and anxiety led to a significant increase in facial and jaw pain, with women experiencing more intense symptoms than men.
Getty ImagesThe Main Causes
Physical and Emotional Stress
While emotional stress is undoubtedly one factor, David J. Calabro, DC—a certified pediatric and pregnancy chiropractor and functional medicine practitioner from Linwood, New Jersey—notes that physical stress also contributes. This includes falls, accidents, and injuries like falling off a bike, bumping your head while getting out of a car, or having a C-section (which places extra strain on the neck). Even if these events occurred when you were younger, "they can show up as pain or other symptoms later in life," he says.
But here's the twist: Excessive emotional stress can lead to an increase in physical stress. "You might carry more tension in your body, stress-eat (which can cause weight gain and add to more physical stress), or adopt poor posture," explains Calabro.
Poor Postural Habits
Sadly, modern life makes poor posture worse. Perhaps your office or home workspace isn’t ergonomically designed: The mouse is too far away, and your arm is overstretched for prolonged periods, leading to shoulder and neck strain that can even affect your jaw.
If your head is positioned too far forward of your shoulders, it places additional strain on the joints and muscles of the neck, shoulders, and jaw, which Calabro states can impact the nerves at the base of your skull. Joyce observes that much of modern life demands a forward-facing posture—whether sitting at a desk, looking at your phone, or driving—and since most people don’t do mobility or strengthening exercises to counteract poor posture, tension is almost inevitable.
If you don’t manage this tension, it could lead to more serious issues. "It can ultimately result in pain, soreness, stiffness, tenderness, arthritis, decreased mobility, muscle spasms, muscle loss, imbalances, as well as numbness, tingling, and burning sensations in the arms and hands, alongside other neurological symptoms," explains Calabro. It may also worsen conditions like high blood pressure, headaches, migraines, and sinus issues. Using an orthopedic or neck support memory pillow might help alleviate some of the discomfort.
At the very least, neck, face, and jaw tension is simply uncomfortable. So how can you manage it and find relief? While seeking medical attention might be necessary, particularly if the tension stems from a structural problem like joint dysfunction or a dental issue, these six strategies can help you regain control over the situation.
1. Practice breathing exercises.
There’s a reason every wellness expert recommends breathing exercises: they’re effective. By focusing on your breath, you can calm your mind and ease the tension caused by the fight-or-flight response. In addition, "breathing exercises can reduce blood pressure, improve circulation, lower cortisol levels, and help put you in a state of relaxation instead of stress," says Calabro. Try rhythmic breathing: inhale deeply for four seconds, hold for seven seconds, and exhale forcefully for eight seconds.
RELATED: 14 Meditation, Mindfulness, and Breathing Apps to Help You Stay Calm
2. Try a gentle jaw massage.
Stretching or massaging your jaw may not be something you've considered, but if you're feeling discomfort there, Calabro suggests this simple and soothing massage that feels incredibly relaxing:
- Gently open your mouth.
- Place your palms in front of your ears.
- Slowly open your mouth while gently massaging down your face.
If you've been clenching your teeth all day, this might feel a little uncomfortable, so take it slow and gentle.
RELATED: 4 Self-Massage Techniques to Help You Relax at Home
3. Change up your posture.
Whether you’re standing or sitting all day, remaining in one position for too long can lead to problems. "We’re designed to be fluid creatures," says Joyce. His patients get the best results when they switch from sitting to standing (or vice versa) every 30 minutes. "Doing so will help relieve tension in the neck, jaw, and face, encourage good posture, and reduce the risk of developing soft tissue changes that prevent you from achieving optimal posture."
Set a timer to go off every 30 minutes as a reminder to change your position.
4. Manage your stress levels.
This may be the most frequently repeated advice, but it’s still worth mentioning. "By stepping away from the narrow focus that stress creates, you’ll allow tense muscles the opportunity to relax," says Joyce. As you relieve both the mental and physical effects of stress, you might notice a considerable decrease in facial and jaw tension. While everyone has their own methods for managing stress, Joyce recommends meditating, listening to music, soaking in a bath, reading, taking a walk with your dog, and exercising.
RELATED: 3 Gentle Stretches to Relieve Upper Back and Neck Pain from Long Hours of Sitting (and Stress)
5. Stretch your neck and shoulders every day.
Make it a habit to stretch your neck and shoulder muscles on a daily basis. Here are two stretches from Joyce that can be done at any time, anywhere.
For the first stretch:
- Start by sitting with proper posture.
- Place your left hand underneath your left hip to stabilize your left shoulder.
- Gently tilt your head toward the right, bringing your right ear closer to your right shoulder.
- With your right hand, gently pull your head further to the right to deepen the stretch on the left side of your neck.
- Hold this position for 30 seconds, breathing deeply, and repeat the stretch three times before switching to the other side.
For the second stretch, begin in the same seated position as the first one—but before tilting your head toward your right shoulder, follow these steps:
- Lower your head so that your nose is directed toward your right armpit.
- Place your right hand gently on top of your head and pull it down further to enhance the stretch along the back of your neck and spine.
- Hold for 30 seconds, breathing deeply, and then repeat three times in a row before switching to the opposite side.
