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    » Home » Starting The Journey

    9 Types of Muscle Tension Caused by Trapped Emotions

    Reading time: 8 mins

    by Aletheia Luna · Feb 4, 2022 · 59 Comments

    Image of a woman lying in bed with muscle tension

    Your body is a map and storage house of every experience you have ever had.

    So many of us carry repressed and trapped emotions within multiple areas of our bodies, without even knowing it. In fact, we can go for years, even decades, completely oblivious to the blocked energy our muscles are holding on to. This repressed energy is responsible for countless ailments and chronic health conditions that cause us great suffering.

    The fact is that your body doesn’t forget.

    Shadow Work Journal image

    Your body is the most honest and obvious way to access trapped feelings and even traumatic memories. No matter how much you try to ignore, intellectualize or suppress how you feel, your body knows the truth.

    If you are struggling with chronic tension in your neck, shoulders, back, thighs, legs, or any other area of your body, this article may help you get to the root of your pain, once and for all.

    Table of contents

    • What Causes Chronic Muscle Tension?
    • Consequences of Chronic Muscle Tension
    • 9 Types of Muscle Tension Caused By Trapped Emotions
    • How to Release Trapped Emotions

    What Causes Chronic Muscle Tension?

    According to various studies and papers, we develop chronic muscle tension as a result of four different causes.

    The first cause is social conditioning. Social conditioning starts in early childhood and is reinforced throughout the rest of our lives by our parents, friends, teachers, family members, and society at large. A lot of the muscle tension that we develop is the result of unspoken social beliefs that we were taught to adopt as a way of being “acceptable” or likable. For example, many of us were taught that “only babies cry,” so as children, we learned to suppress our tears and sadness in order to “not be a baby.” Many of us were also taught that expressing anger is a “bad” thing as we were punished as children for expressing it. This form of conditioning is strengthened throughout adulthood, particularly in our workplaces where expressing anger is seen as “unprofessional” and potentially dangerous to our job security.

    The second cause of muscle tension is trauma. Traumatic experiences can range from being spanked as a child all the way to extreme violence. Trauma may have been deliberately inflicted on us (e.g. rape or physical assault) or accidental (e.g. a car crash). When these traumatic experiences aren’t consciously dealt with, they can result in chronic fear, stress, and even occurrences of PTSD. This chronic anxiety, anger, and grief tend to get stored within the body resulting in muscle tension which contributes to numerous other illnesses such as fibromyalgia, digestive disorders, mental illnesses, and even cancer.

    The third cause of muscle tension is psychological tension. Psychological tension is any form of anxiety, frustration, sadness or anger that we develop as a result of our perceptions. For example, we may develop psychological tension as a result of our thoughts regarding our coworker (e.g. they’re lazy) or of us being stuck in traffic (“this shouldn’t happen). Our automatic tendency to attach to these thoughts and take them seriously is what causes us psychological tension. The more negative, fearful or fault-finding our perspective is, the more tension we tend to store in our muscles.

    The final cause of muscle tension is environmental stressors and habits. For example, our sedentary lifestyles (working at a desk all day) tend to exacerbate our physical pain because we aren’t giving our muscles a chance to expel the tension. Other habits such as poor posture, lack of sleep, drug use, unhealthy eating, and environmental pollution tend to increase the likelihood of us developing chronic muscle tension.

    Consequences of Chronic Muscle Tension

    The field of psychosomatic medicine has conducted numerous studies through the years exploring the mind’s effect on the body, and vice versa.

    In terms of muscle tension caused by mental and emotional factors, we tend to experience many health issues:

    Shadow Work Journal image

    • Mood disorders (anxiety, depression, SAD)
    • Joint pain and increase chance of injury
    • Dysmenorrhea (menstruation problems)
    • Insomnia
    • Skin problems (acne, psoriasis)
    • Asthma and hayfever
    • Headaches and migraines
    • Palpitations and chest pain
    • Nausea
    • Fibromyalgia
    • Irritable Bowel Syndrome
    • GI issues (diarrhea, bloating, constipation, cysts)
    • Hypertension/High blood pressure
    • Sexual dysfunction (premature ejaculation, painful sex)
    • Increased tendency towards addictive behavior

    This list is by no means complete, and there are many other consequences out there of muscle tension. So if you believe I’ve missed something out, please comment below.


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    9 Types of Muscle Tension Caused By Trapped Emotions

    According to a study conducted in 2012, 25.3 million Americans (11.2%) suffer from chronic pain every day and 17.6% suffer from severe levels of pain. This single study reveals a grim reality: so many of us are suffering from muscle tension on a daily basis. Surely there must be a better way to live.

    As a person who has struggled with chronic neck and shoulder pain for many years, I was lucky to discover the source of my pain thanks to a healing method known as “floating.” Thanks to my experience in a float tank (also known as a sensory deprivation tank or isolation tank) I was able to discover that my muscle tension was intimately linked to old memories and repressed emotions. Lying in the dark, with no sound or sensory input on top of 800 pounds of dissolved Epsom salts, I gradually started feeling my muscles unwind. As each muscle group relaxed and spasmed, thoughts and emotions fired through my head. For example, as my spine let go into the water, I could feel grief pour through me and memories from childhood run through my mind. I could feel my upper thighs release their contraction as anxiety and loneliness bubbled up through me. I could feel the fear and burden be released from my shoulders and neck area.

    Although everyone is different and there are no (known) absolute places in the body where outright emotions are stored, there are certain places which tend to accumulate specific types of emotions.

    Below, I want to share with you nine of the most common types of muscle pain and what underlying emotions are connected to them.

    1. Shoulder Tension = Burdens and Responsibilities

    When we feel weighed down by the stress of life, we tend to accumulate these feelings within our shoulders. Ever heard the expression “carrying the weight of the world on your shoulders”? Shoulder tension seems to be intimately linked to social and emotional responsibilities, including unconsciously carrying the burden of other people’s pain. As such, many empaths, healers, and caretakers struggle with chronic shoulder muscle tension.

    2. Neck Tension = Fear and Repressed Self-Expression

    Neck tension is often connected to throat chakra issues such as the inability to communicate clearly or be your authentic self around others. Fear and anxiety are also frequently stored in this area, particularly as a physical response to danger (as the neck is a vulnerable area) or strange environments. Neck muscle tension is also related to trust issues.

    3. Upper Back = Grief, Sorrow, and Sadness

    Unexpressed and unreleased sadness tends to build up within the upper back region. As this area is close to the heart, it is also where emotions connected to heartbreak and loss are stored. For instance, if you carry around grief regarding a loved one or your family at large, you will likely feel tense in this area.

    4. Middle Back = Insecurity and Powerlessness

    Healing traditions such as reflexology link middle back pain to feelings of helplessness, hopelessness, and insecurity. If you’re feeling unsupported by other people or life, you probably carry tension here.

    5. Lower Back = Guilt, Shame, and Unworthiness

    Lower back issues often correlate with feelings of low self-worth and lack of self-acceptance. Feelings such as guilt, shame, and even sexual inadequacy or trauma can be stored here as well.

    6. Stomach = Inability to Process Emotions

    The expression “I can’t stomach it” appropriately describes stomach muscle tension. If your stomach feels stiff or sore, you might struggle to process both negative (and even positive) emotions.

    7. Inner Thighs = Fear of Vulnerability

    Are you nervous and untrusting around other people? If you struggle with social anxiety, you might also have inner thigh pain. Because our legs are biologically programmed to run when we first spot danger, fear towards others is often stored here.

    8. Outer Thighs = Frustration and Impatience

    How fast do you live life? The more quickly and mindlessly you live, the more likely you have frustrated and impatient energy stored in your outer thigh muscles. Our jobs and personal lives can also contribute greatly to muscle tension in this area.


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    9. Buttocks = Anger and Rage

    How often do you have to deal with people who are a “pain in the bum”? Anger and suppressed rage are often stored in the buttocks. Pay attention next time you feel your head boil: is your but tensing up as well?

    How to Release Trapped Emotions

    Now you may be wondering how to release the muscle tension you have. Here are some tips:

    • Allow yourself to “feel it to heal it.” One of the easiest ways to let go of muscle tension is to actively feel and let go of emotions when they come. Of course, this is not always possible, so at the end of every day, make sure you allow yourself the space to feel the emotions you’ve had through the day. Feeling these emotions might involve crying, punching or screaming into a pillow, or any other form of catharsis.
    • Adopt an attitude of non-judgment. When we judge our emotions as something “bad” or “wrong,” we actually deepen our suffering and solidify the tension within our muscles. Instead, simply realize that an emotion is an emotion. It doesn’t need to mean anything about you unless you let it.
    • Journal about how you feel. Let all of your emotions out in a journal, completely unfiltered. This is a very healing practice if done regularly and is a powerful form of shadow work.
    • Be gentle with yourself. Muscle tension tends to add to our negative inner voices which cause us even more tension. To break this cycle of the body feeding the mind and the mind feeding the body, be kind towards yourself. Treat yourself as you would a child or best friend. This practice is a simple but profound way to relax.
    • Stretch your muscles. Do simple stretches or try yoga to relax your muscles. Even just five minutes a day is beneficial.
    • Breathe deeply. Shallow breathing causes a restriction in air, blood flow, toxin removal, and increased anxiety. Deep breathing stimulates the vagus nerve which calms the mind.
    • Try floating. Unless you can afford to go into outer space or an anti-gravity chamber, floating is the only opportunity there is on this planet to experience total weightlessness. “Sensory Deprivation Tanks” may sound daunting, but actually they’re immensely healing and calming. People with claustrophobia frequently have no issues with floating. Some of the main benefits include reaching deep states of inner peace and bliss, muscle relaxation, enhanced magnesium, better sleep, improved skin, mental clarity, and improved focus. To get the most out of floating, try a minimum of three sessions.
    • Get a massage. Seek out a licensed massage therapist to reduce your muscle tension. Alternatively, use something like the Acuball to give yourself a deep tissue massage (the Acuball is what I use).
    • Meditate. Meditation is a great way to become more present and conscious of muscle tension as it arises.
    • Art therapy. Express how you feel through painting, drawing, sculpting or any other method of self-expression as a form of therapy.

    ***

    I hope this article has better helped you to understand your own muscle tension. Please remember that muscle tension has many causes, and emotions aren’t just the only cause. Also, the list presented in this article isn’t definitive or set in stone. Every person varies meaning that it’s important that you actively explore what emotions are linked to your muscle tension yourself. For example, tension in your shoulders might mean sadness for you personally, whereas this article says it’s generally linked to feeling burdened. So it’s important that you explore your muscle tension for yourself.

    Have any advice on how to reduce muscle tension? Please share with us all below.

    9 Types of Muscle Tension Caused by Trapped Emotions
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    About Aletheia Luna

    Aletheia Luna is a prolific psychospiritual writer, author, and spiritual mentor whose work has touched the lives of millions worldwide. As a survivor of fundamentalist religious abuse, her mission is to help others find love, strength, and inner light in even the darkest places. She is the author of hundreds of popular articles, as well as numerous books and journals on the topics of Self-Love, Spiritual Awakening, and more. [Read More]

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    Reader Interactions

    (59) Comments

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    1. Manon

      May 21, 2022 at 12:17 pm

      I am not able to download your bodywork PDF. Did you remove it?

      Reply
    2. Sue

      February 27, 2022 at 10:56 am

      Hi Aletheia,
      I have a lot of pain in my body much of which is caused by a chronic autoimmune liver disorder (PBC) which was diagnosed 13 years ago. I have had fibromyalgia and CFS for years and now have arthritis and carpal tunnel in my hands. I also have a pinched nerve in my neck and sciatica down my right leg. In short, I’m a wreck, but I’m trying to be positive and rectify all my ailments through positive action both mentally and physically. I am in therapy after the passing of my husband last year and appreciate your suggestions to release trapped emotions. The problem I have is that I was sexually assaulted by an male Ayurvedic Doctor some years ago and also by a female masseuse and this has made me somewhat reticent to seek out anyone with a ‘hands on’ approach. I am working through these issues with my therapist but nevertheless many of these holistic approaches throw up a whole other set of issues for me. Any suggestions on how I can start to heal and what I should do to overcome what are some real stumbling blocks for me?

      Reply
    3. Kim

      September 09, 2021 at 7:53 am

      Wish I had done something about this when it first became a problem for me. I recently began a Qigong practice. This has been a big help for me, too.

      Reply
      • Aletheia Luna

        October 08, 2021 at 11:30 am

        You’re doing the best you can now, and that’s what counts. ♡

        Reply
    4. Deepanjali Verma

      July 17, 2021 at 4:07 pm

      Hi Luna
      I really liked your article. Thank you for writing it down
      Can I share your article ??

      Reply
      • Aletheia Luna

        September 03, 2021 at 11:14 am

        Hi Deepanjali, I’m glad you enjoyed this article. You’re more than welcome to share on social media or with your friends/family, go ahead! If by ‘share’ you mean repost, please see these guidelines: https://lonerwolf.com/want-republish-work/
        :)

        Reply
    5. Kelly

      July 10, 2021 at 9:43 pm

      Thank you so much for sharing. I am currently experiencing alot of tension in my head, neck and shoulders. I know it’s caused be repressed emotions. I’ve just started releasing them with The Emotion Code a book by Dr. Bradley Nelson. I’ve been trying many ways to heal my past. Yoga Nidra also very good. Hope this helps. Much love.xx

      Reply
      • Aletheia Luna

        September 03, 2021 at 11:15 am

        Thank you for these great suggestions Kelly!

        Reply
    6. Barbie

      February 05, 2021 at 1:33 pm

      Everything I read from top to bottom was very refreshing and I’m going use the tips as well as share this with a friend. I live on low income or I’d donate a lot of money. Thanks for opening my eyes.

      Reply
      • Kelly

        July 10, 2021 at 5:58 pm

        Thank you so much for sharing. I am currently experiencing alot of tension in my head, neck and shoulders. I know it’s caused be repressed emotions. I’ve just started releasing them with The Emotion Code a book by Dr. Bradley Nelson. I’ve been trying many ways to heal my past. Yoga Nidra also very good. Hope this helps. Much love.xx

        Reply
    7. Yesenia Velazquez

      May 04, 2020 at 12:37 am

      I want to start by thanking you so much for your articles and books. They have helped me immensely!
      My fibromyalgia went away but now I’m having pain again. I’m exhausted all the time and hungry but I don’t gain weight. In fact if I skip a meal because I’m too exhausted I lose a couple of lbs!
      Reading this article and other of your has given me an idea as to why all of a sudden I’m in pain.
      I’m beating myself up because I haven’t been able to do much of anything even though I’m no longer in chronic pain.
      I got more done back then!
      I thought once my chronic pain gone I’d have more energy.
      Is it true that spiritual awakening is also part of these physical challenges I’m going through?
      Read that on another site.
      Also, I’m terrible at meditation but visualizing comes so easy for me???

      Reply
    8. alexandra

      April 19, 2020 at 5:32 pm

      This topic is behind the book, “Emotion code” by Bradley Nelson?? Perhaps the wrong last name but in the book, he teaches you his modality on removing these emotions that are trapped in your body, causing you physical pain n it is through a series of questions that you ask yourself and decipher your answers through self muscle testing and it has been successful for many people. N my quick explaination may have sounded complicating especially if you’re unfamiliar with muscle testing but it is a simple test that we can all perform on ourselves using different methods. Read about it online and you’ll realize it’s nothing intimidating. And I also know that a lot of energy practitioners uSe his technique in their practice.

      Reply
    9. ilona

      April 05, 2020 at 9:06 am

      I experience most of my tension in my jaw. I clench when I sleep, and I constantly nibble at the inside of my cheek when awake, despite repeated efforts to break the habit. Is there something in particular this indicates? (Apart from a visit to the dentist for a grind guard!)

      Reply
      • Barbie

        February 05, 2021 at 2:22 pm

        I read your post Ilona and my name is Barbie. I have a mouth guard to because, I use to grind my Teeth, as well as chewing the inside of my cheeks. The reason that you do it is because of nervousness along with Anziety. I stopped both about 10yrs ago because my life wasn’t as stressed and fast paced. Although once in awhile I’ll catch myself chewing my cheeks. Noticing that you are doing it is the 1st step. I picked up other nervous habits like moving my legs and messing with my cuticles. When I realized that im doing it, I try my hardest to stop and its hard but, the more you practice the better it will get. You have to fight those habits and be strong. After about a year of you practicing discipline and, you recognize what you are doing and can stop it. You should notice a difference in bitting your cheeks. It might be harder too notice if you’ve stopped grinding your Teeth at night. The way I figured it out is because my boyfriend noticed that I never did it anymore. Hopefully after sometime after working on it with some time for you relaxing more, even if its watching tv by yourself for 2-3 hours eating your favorite junk food you will notice a change. Never feel guilty for relaxing even if you don’t have a job. Everyone needs to relax It makes us woman a lot nicer to be around. I hope this helps you. If you want to call me my # is: 816-305-1950

        Reply
    10. Valeria

      February 28, 2020 at 11:20 am

      A buenas horas, mangas verdes.

      Reply
    11. Rob Grantham

      December 23, 2019 at 2:21 am

      Hi!
      I feel there is so much truth in your article. Whils doing yoga recently which focused on upper back i suddenly relised after letting go of some tension how afraid i felt. The fear was accompanied by a sense of exhaustion (i guess its also tiring holding on to tension so long) Thank you for confirming what I felt in my body

      Reply
    12. Hevan Krull

      December 19, 2019 at 6:26 am

      I can’t find info anywhere.
      What is trapped in my feet?
      When I break knots in the soles of my feet and in certain places in my ankles it feels the same as when I have stuff to let go of and makes me emotional like in my hips. Thanks for reading

      Reply
      • kate

        March 05, 2021 at 8:02 am

        heya hevan
        if you look up reflexology, you should be able to locate the painful spot on your foot to a diagram on google, its an internal issue of the body normally. reflexology harmonises your mental and physical body. i hope you find something helpful best of luck!!!

        Reply
    13. Maximilien Bailly

      November 13, 2019 at 9:08 am

      I’m a masseur. I’m not sure about the varacity of this study but I found the idea interrestening. For example that’s true when you have fear, you contract yourself and that can produce tensions. Tensions appear with physical effort and bad positionning. And everybody can have good and every kind of bad time, that’s natural. That’s why I’m bit septical with the link tensions zones and emotions. For more accuracy, the study should analyze the impact of each emotion on the body. But thank you for the article.

      Reply
    14. Ana

      October 12, 2019 at 12:22 pm

      Any thoughts on why only lower limbs would be affected by psoriasis?

      Reply
      • Sharon

        April 27, 2021 at 9:59 am

        Look up the affected body parts to see what the metaphysical meanings are.

        Reply
    15. Stephanie Cortner

      September 27, 2019 at 5:12 am

      Hi! How about knees? Such a common ailment. Fear of moving forward? Thoughts?

      Reply
    16. Amanda

      June 18, 2019 at 10:11 am

      I have had chronic muscle tension and anxiety for many years now. It has caused me a lot of vascular/tension headaches. I could go on with symptoms, but it sometimes feels like the two are related – the mental anxiety and the physical muscle aches. Any advice greatly appreciated.

      Reply
      • Sharon

        April 27, 2021 at 10:04 am

        I have the same issues. Notice when something upsetting happens and your neck and scalp start to tighten up causing headaches. I go to my online guided meditation and listen to that to relax. If I don’t, I start getting dizzy spells too.

        Reply
    17. Liz

      June 13, 2019 at 4:09 am

      Hello – I have found that trigger point massage can really help to release tension in the muscles and fascia and also release memories or sadness. I have experienced similar sensations and release as you describe in your lines on floating. Luckily my Yoga teacher is trained for this and often during our Yoga sessions she will press some of my points and the effect is just great. Many thanks for your article which touched me and inspired me to check out floatation where I live.

      Reply
    18. deborah Ann Peirson

      June 12, 2019 at 4:53 am

      As a child i was molested by three old men. One time during one of the times i blacked out so i don’t know what happen to me. But i do know Jesus come and allowed me to play in a feild of flowers i will never forget that place. But since 5 years old i have held every muscle in my body tight to the point i don’t know i do it. After doing this for 60 years i pay the price of awful pain i wish i could release the tension but i just can’t seem to

      Reply
      • sergio L

        December 05, 2019 at 5:21 am

        Have you ever heard of EMDR?

        Reply
    « Older Comments

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