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Release muscle tension: 5 helpful tips against blockages

Muscle tension – whether in the back, legs or elsewhere – is very unpleasant and can develop into serious complaints. However, there are practical methods that can be used to relieve muscle tension. This article shows which tips can help and what causes tension to build up.

Symptoms of muscle tension: How they make themselves felt

Muscle tension can occur in various areas of the body:

  • Back

  • Chest

  • Legs

  • Calves

  • Hips

  • Jaw

  • Shoulder

But what are the symptoms? As a rule, such tensions are quite easy to identify. They are often accompanied by pain, restricted movement and stiffness . Depending on how deep the muscle tension is, the symptoms are more or less pronounced.

Muscle tension is characterised by the fact that it often only affects individual muscle groups or areas of the body. The head, neck, shoulders or back are particularly common. Those affected often notice a dull ache or a pulling sensation that can become stronger over time.

What causes muscle tension?

If you want to effectively relieve muscle tension, you should first look at how it arises in the first place. Generally speaking, muscle tension occurs when a muscle strain lasts longer than necessary. Once muscular tasks such as walking or sitting upright are over, the muscle should relax. However, if it is still tense, this is muscle tension.

However, muscles are not only there to enable people to walk, stand, run or sit upright. They are also essential for numerous organs. Muscles are even necessary for the digestion of food. And the supply of oxygen to the brain can only take place through the interaction of muscles .

Muscles shorten under tension, which also reduces blood flow. The muscles then relax again. However, if muscle relaxation does not occur, acute muscle tension can develop and, in addition to the discomfort already described, circulatory disorders can also occur.

It is absolutely essential to relieve muscle tension. On the one hand, the flexibility and stability of the affected muscles are reduced. On the other hand, chronic pain can be the result. In addition, general well-being suffers.

The top 5 causes of muscle tension

Muscle tension can be avoided in many cases. There are common causes:

  • Lack of minerals: If the body lacks magnesium, for example, muscle cramps and tension are the result.

  • Poor posture: Constant sitting in particular can have a detrimental effect on the body. However, other poor postures can also favour muscle tension.

  • Overloading: Heavy physical labour or strain can cause muscle tension. Intense sport can also lead to muscle tension.

  • Physical inactivity: If you do too little exercise, you can also risk tension.

  • Psychological complaints: Depression and anxiety can cause you to tense up. Stress is also a common cause of tension.

5 tips against muscle tension

Tips can be derived from the causes of muscle tension mentioned above. These help to relieve muscle tension. It is always important that those affected have a rough idea of where the tension is coming from in order to be able to act correctly.

1. Replenish mineral deposits

As muscle tension is often the result of a lack of minerals, it can be relieved by replenishing the mineral deposits. The most important of these is the “muscle mineral” magnesium. It is found in various nuts and seeds as well as in cocoa.

Magnesium harmonises perfectly with B vitamins. They support each other in their effect and ensure that muscle tension is relieved. The following B vitamins in particular should be used more frequently to relieve tension:

B vitamins are mainly found in pulses, nuts, oats, vegetables and fruit. Wholemeal products are also considered useful sources.

Calcium, sodium and potassium are also important for proper muscle function. They are important for muscle performance and help muscles to contract and relax. Movement impulses can also only be transmitted with the help of minerals.

2. Creams against muscle tension

One or two creams are also available to relieve muscle tension. Active ingredients that are often used are

  • Arnica

  • Menthol

  • Rosemary

  • Eucalyptus

These are considered anti-inflammatory due to their essential oils and are said to promote blood circulation. Active ingredients such as eucalyptus and menthol are also said to have a relaxing effect on the muscles.

3. Massages

A massage is also beneficial. Alternating gentle and strong pressure is applied to the muscles to stimulate blood circulation and relieve superficial tension.

However, a massage does not always have to be exclusively pleasant. Whilst some massages create a real feeling of well-being, others are downright painful. After all, trigger points have to be worked on depending on the tension.

It is best to have a massage performed by a specialist who knows exactly which muscle tension can best be relieved with which technique. The wrong massage can actually make the symptoms worse.

4. Heat for muscle tension

Heat is often recommended when it comes to relieving muscle tension. But why is it considered so effective?

This is because heat can inhibit the transmission of the pain stimulus in the tissue. It also stimulates blood circulation and reduces the perception of pain. In this way, the muscles can be loosened and hardening and tension can be released.

Heat can be applied, for example, with a special heat plaster or in the form of a conventional hot water bottle. Infrared lamps or heating pads have also proven to be useful. It is best to apply the heat directly to the tense muscle.

However, there are also cases where heat is not the right approach. If the pain is not caused by tension but by strains or inflammation in the tissue, it is better to use cold. There are special cooling pain gels with anti-inflammatory ingredients. If you are not sure where the pain is coming from in your individual case, you should therefore consult a doctor.

5. Relaxation

If stress is the cause of muscle tension, it can be relieved simply by reducing stress. However, this is often easier said than done: many people find it difficult to relax.

Breathing exercises, yoga or relaxing walks can prove helpful. However, herbal preparations such as Relax Vida are also a good solution for relaxation. Ingredients such as ashwaganda, L-tryptophan and selected herbs support the nervous system and contribute to mental balance.

It is important to achieve a better body awareness and to consciously relax. This also includes breathing.

Prevent muscle tension: these methods help

Preventive measures can also be taken to avoid deep muscle tension in the first place. The most important thing is regular exercise. This strengthens and trains the muscles. However, people with chronic muscle tension should be careful: Strenuous strength training should be avoided. This could overstrain the muscles and make the muscle tension even worse.

Another preventive measure is correct posture. In many cases, incorrect strain or incorrect posture of the spine leads to muscle tension – often of a chronic nature. It is therefore important to maintain a healthy posture when sitting, standing or walking. In the office in particular, it is important to ensure an ergonomic working environment.

A balanced and healthy diet is also an important component when it comes to preventing muscle tension. An adequate supply of magnesium is particularly important, as a deficiency can not only lead to muscle cramps, but also to a lack of concentration and exhaustion. However, it is not just magnesium that is important, but the interplay of many minerals and vitamins. A one-sided diet is therefore not advisable. Food supplements such as those from Kingnature can help. However, they can never replace a balanced diet.

Muscle tension cannot be relieved – when should I see a doctor?

Almost everyone suffers from muscle tension at some point, which can be relieved with simple household remedies. However, they should not be taken lightly: Depending on the cause, tension can become chronic or lead to other complaints.

It is particularly important to seek a doctor’s opinion in the event of severe pain and extreme discomfort. A doctor can not only identify the possible causes, but also counteract them. Deep muscle tension can also be relieved in this way.

It is not always necessary to rely on homeopathy. Muscle tension can also be relieved with medication. In most cases, these are so-called muscle relaxants. However, as these can be associated with severe side effects, other measures are generally taken first. It is important to rely on the professional opinion of the doctor treating you.


Muscle tension can have various causes. If you are aware of these causes, you can not only relieve muscle tension but also prevent it. In the case of chronic and severe complaints, however, you should not shy away from consulting a doctor. In some cases, medication or other methods are used to effectively relieve severe muscle tension. A massage should also always be carried out by a professional.