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    » Home » Starting The Journey

    9 Types of Muscle Tension Caused by Trapped Emotions

    Reading time: 8 mins

    by Aletheia · Feb 4, 2022 · 60 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.

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    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:

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    • 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

    Aletheia 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

    (60) Comments

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    1. Shwetha

      June 11, 2019 at 7:33 am

      I have had chronic pain issues for the past few years. I have observed a specific type of emotion trigger a specific type of pain in my body. I was initially clueless about what was going on, now thanks to articles like these , I take a “detached observer look” at my emotions and thus try to feel them consciously. This has helped me better process my emotions than anything else. Another thing is yoga in its authentic form ( not the studio type) helps as well.

      Reply
    2. Sally

      May 27, 2019 at 8:44 pm

      I have tension on my Achilles Heal and my feet feel like often they have been squeezed and are painful to walk on but their is no medical explanation for it so it was interesting reading this because I really want to explore what this really means

      Reply
    3. J R H

      May 15, 2019 at 10:57 am

      Is it normal to experience muscle tension on one side? I currently have muscle tension on the left side of back and butt.

      Reply
      • Aletheia Luna

        May 15, 2019 at 4:37 pm

        Yes, you may have strained your muscles.

        Reply
      • AG

        November 21, 2019 at 8:11 pm

        If it’s your right side, it could also be sciatica.

        Reply
    4. George

      May 02, 2019 at 7:54 pm

      Can you have stuck emotions in the face and jaw, because when i feel sad i feel it in the jaw, and when i feel anxious what others think about me i feel it in the face, specifically under the eyes

      Reply
      • Ante Peric

        May 28, 2019 at 1:06 am

        You can. the way for body to expell sadness is through crying, and some people, especially men tend to supress tears by clenching jaw muscles, which essentially bars the passage of the physical manifestation of negative energy, ultimately leaving it trapped in the body, and it causes discomfort in the body felt as sad, depressive emotions. Basically, you gotta force yourself to cry next time you feel rush of tears up your respiratory system.

        Reply
    5. John Kai Herbert

      February 21, 2019 at 9:26 am

      I’ve found amazing results from Core Energetics. I have never grieved so deeply in my life. I feel like a new person every time I process.

      Reply
    6. Martyna

      February 16, 2019 at 6:02 pm

      Hey, does anyone have any thoughts about jaw and scalp muscles? in my case the biggest tension is stored in my head ( also eye muscle), some answers come to my mind easily, but I’m curious about your point of view. I also noticed recently that I can’t stand my face, I mean, I hate looking at it, I believe some emotions are being processed and this is the reason why, although maybe some of you have any experience or thoughts that you could share :D

      Reply
      • RD

        April 08, 2019 at 5:42 pm

        Yes I did find that tension in lower jaw was linked to some sort of excessive restraint. Relaxing the scalp ,forehead, eyebrows help me feel relaxed and worry free but doesn’t seem to be linked to anything specific.
        Also gently pressing your eye balls helps decrease heart rate because apparently it has something to do with the vagus nerve.
        Also zygomaticus major or smile muscles also seem to store stress and can be quite similar to jaw stress and hence may be difficult to notice separately. Relaxing the muscles at lower eye lids also helps in relaxing.
        I also found that proper tongue posture , especially having posterior third of tongue touching the upper palate , seems to give better emotional stability and decreases tired look of eyes because the eyes don’t sink in any more.

        Love to hear from you if any of it does something meaningful.

        Reply
    7. RD

      February 05, 2019 at 1:00 pm

      Lats- linked to self-worth

      Top of knees – linked to false persona, maintaining false image in front of others mostly to hide sadness

      Top of neck and back of head– linked to self expression, executive decision making, spontaneity

      Toes, feet- linked to inability to stay in present

      Center of forehead – linked to calmness

      Reply
      • RD

        February 05, 2019 at 9:23 pm

        Top of knees – also linked to self-centeredness

        Reply
    8. Hayley

      January 21, 2019 at 2:01 pm

      Dear Aleitheia Luna,
      This is my second article of the night and this was another great reading. This completely makes sense in too many ways to even say and has opened my eyes to even more insights. I’m starting to like this website the more I read.

      Reply
    9. Liz Dickerson

      January 08, 2019 at 12:49 pm

      Thank you, I really got a lot from this read. Yes, I do have migraines, neck, shoulder and spinal pain as well as jaw and ear. When I am alone, doing the dishes is when subjects pop up in my head that are unresolved. I can’t talk to the people who are involved so I seem to carry all the weight of my feelings. The idea of floating is so appealing to me as I love to float, make me feel so free and unburdened. I do feel I can’t get my feeling out as I will burden others. I am more self aware of my emotions than ever before by attaching myself to like minded people in The Loner Wolf Tribe. Thank you for allowing me to comment. You are Awesome!

      Reply
    10. Daryl Perrien

      December 19, 2018 at 11:57 pm

      Some really nice stuff on this website , I like it.

      Reply
    11. Mo

      November 21, 2018 at 8:27 am

      This is a really interesting topic for me, and I would love to do further reading. What was the source for your list of body parts and correlating emotion?

      Reply
    12. Zaida Alix

      November 07, 2018 at 1:21 pm

      Okay this YouTube video is much enhanced than last one, this one has good picture quality as well as audio.

      Reply
    13. Keda

      October 26, 2018 at 11:46 pm

      What about chroic tension in the head, What emotions cause it?

      Reply
      • Keda

        October 26, 2018 at 11:47 pm

        I mean ”chronic tension”.

        Reply
      • Jake Berger

        March 09, 2019 at 6:33 pm

        Which part of the head?

        Reply
    14. John

      September 15, 2018 at 12:33 pm

      I think maybe you have told me what is wrong and why my pain is controlling my life. I have fibromyalgia like symptoms that drugs do nothing for and can’t get a solid diagnosis even after 5 yrs of Dr visits . l down graded to an easier job which means less pay so I could keep working but had to quit 1 yr ago because 2 hrs felt like an eternity . so I guess it’s up to me to find help like on this site . I will try these methods and see what works for me . Thank you very much from Grouchy Ouchy

      Reply
    15. Andy

      June 11, 2018 at 9:54 pm

      Great article, although i would strongly advise everyone to educate themselves and try myofascial release therapy with a therapist that has a background in physical therapy coupled with the John Barnes’ techniques. True healing.
      Peace to all.

      Reply
      • Aletheia Luna

        August 16, 2018 at 10:19 am

        Yes, it’s important to seek out some kind of release therapy. Somatic experiencing is another good alternative.

        Reply
    16. Ernest

      May 07, 2018 at 11:16 pm

      I know I have a stomach issue and it’s true, I’m not really able to process my emotions, especially anger and happiness, well. Thanks for the article, I’m gonna work on it.

      Reply
      • Aletheia Luna

        August 16, 2018 at 10:20 am

        Happy to help, Ernest! And best wishes with working through that.

        Reply
    17. Billy Paull

      December 25, 2017 at 11:21 pm

      G’Day Luna & Sol, I have been using Dr. Bradley Nelson’s methods of releasing trapped emotions, beliefs etc. His method is extremely powerful & effective when done properly. Releasing them is like peeling off layers of an onion so you must be persistent & keep on keeping on with any process.

      Reply
    18. S. B.

      August 10, 2017 at 8:56 am

      I don’t know whether it’s a same thing… But rather than a tension, I’ve noticed lately, that I could feel a kind of tingling sensation in certain areas of my body, when I feel or think certainin a way. Some spots are my inner elbow and around the neck, right under my ear… When I noticed this sensation, I would try to be more aware of what I have just thought or feel. But the thoughts and emotions are rather vague that it vanishes along with the sensation whenever I tried to inspect it further…

      Thank you in advance, Luna :)

      Reply
    19. Rachel

      June 21, 2017 at 3:33 pm

      I guess only few people know the connection between physical problems and mental problems. Very few people pay attention to what is going on in their mind and just repress emotions indeed because of the believe it is not ‘good’, ‘appropriate’, ‘weak’, ‘not the right time’ and so on. Being aware of what is going on in my body really helps me understand how I react to my surroundings. I mainly experience tensions in my throat, probably from not speaking my mind and headache when my day is to busy. When tension builds up I release by crying. Although that also makes me feel weak, but as you mention: just let the emotion be the emotion, don’t give it any meaning. I really feel better after crying and now I understand why I need to do it, but in my childhood people would say: “why are you crying, stop crying, stop being a baby”. Not helpful at all! I do hope parents nowadays do pay attention to the mental health of their children and just let them be who they are. There are so many examples of parents who blame their children or who life through the lives of their children or how want to shape the children in a way that does not suite the needs of the children. Very sad.

      Reply
    20. Miriam Gordon

      June 21, 2017 at 12:31 am

      I can’t tell you how much I appreciate your posts and products. My entire childhood was a nightmare of psychological trauma. Both of my parents were depressed narcissists, but my mother was much more depressed than my father. I have been doing inner child work for the past few years with my therapist, and I had a major revelation yesterday that had me sobbing for about half an hour. My mother was so extremely bereft when she had me that she really needed me to be what she needed me to be. As I was writing in my journal last week, I had the mental image of my mother sticking her hand into the back of my infant body, then up through my chest cavity, through my spinal cord and neck and into my brain, where with the 4 fingers of her right hand she moved around in my brain until she felt comfortable and used her thumb under my lower palate to move my mouth. My brain’s executive functions were ruined for life because of her. While this gory image is just an image, of course, I still feel like she violated my soul when I was a completely vulnerable and innocent newborn child. It’s all horrifying.

      It matters so much to me that this site exists and that there are people out there like you and your readers who can really understand something as horrifying as what I just shared. It is forbidden to share such things in public. I’m very glad I don’t have any children to embarrass. I hope to write publicly about my upbringing one day. Right now it all goes into a journal, which I’ve been writing continuously since 2013. I just started writing the 15th journal in this series and really felt a sense of accomplishment as I started it. I need to speak my truth and I’m so glad your site gives me a forum to do it in. I need this validation so much. Thank you so much.

      Reply
      • Aletheia Luna

        June 21, 2017 at 10:04 am

        Hey Miriam! It’s such an honor to be able to help in any way possible. Isn’t it fascinating how revealing our body can be in the process of recovery? Hopefully you’ll be able to release any trauma stored in your body from your traumatic upbringing and invite in more spacious awareness and relaxation. It’s amazing how “purging” the body has a way of also purging the mind. When our muscles relax, so too does our mind which I find increases understanding, self-love, forgiveness, and resilience. Since you like journalling, I recommend that you check out the work of Byron Katie if you haven’t already. She has a great way of helping people self-inquire and overcome trauma.
        It’s a pleasure to share my knowledge here and to read your comment. All the best!

        Reply
        • Miriam Gordon

          June 22, 2017 at 2:50 am

          Hey Aletheia, Thank you so much for your reply and for introducing me to Byron Katie’s work. This is the first i’ve seen of it and i’m looking forward to working on it.

          Reply
      • Christine

        December 26, 2018 at 10:38 am

        Miriam, thank you so much for your vivid image that you shared here, regarding your mother’s psychological violation of you. It was incredibly touching to me, the way you described it, I could visualize it so clearly! I come from a very psychologically traumatic background, as well, with my mother being the major perpetrator.
        Anyway, I just wanted to let you know that your words touched me, and I am hoping for healing for us, and all others who have suffered at the hands of those who were supposed to love them.

        Reply
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