Long-term solution - tai chi. Didn't think it was for me but 2 and a half years later, I've got solutions all my aches and pains and it doesn't involve special equipment or loads of effort
The tension is first created or recieved in the mind. Then deposited in the muscles. The mind uses the pain to distract you from potentially painful emotions. Read Dr. John Sarno.
If you can get your chest to relax, the back will often follow. The back is like a shield and compensates when we round forward, which is a typical response to fear and grief. Also, check out Katy Bowman’s work on biomechanics, esp Rethink Your Position. Accessibly written and illustrated.
Get the tech geniuses on the phone. We don't need rare earth materials, or conductive metals, we need the smarty-pants among us to find a way to use back and shoulder tension as a power source. Infinite energy! Environmentally sound!
You forgot to add 'clenched jaw' . I can't tell you how many times a day I have to remind myself to unclench jaw, lower shoulders from ears, and roll neck in circles!
My shoulders went up around my ears in childhood and stayed there for 3 decades, took me another decade to get them back down to normal with meditation and exercises.
Tai Chi and Qigong are excellent for releasing shoulder and back tension, because you can't do the forms properly unless the body is relaxed. The Ba Duan Jin exercises are designed to loosen and activate the body.
The 'Stand Still, Be Fit' videos on YouTube by Master Kam Kam Chuen ( the sifu for our style of Tai Chi ) are ten Qigong exercises which can be done at home.
Massage therapist here. Usually upper back hurts from side sleeping and forward directed work after decades. Upper back is being stretched, not contracted therefore not “fed” adequately. Head forward has us hunch upward holding our head. Back sleep, support neck only,build upper back,drop shoulder.
If by shoulder you mean traps, which are technically back muscles too. Regular quality exercise puts you more in tune with your muscles and works tension out
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(Also the answer to everything muscle-y, including dealing with tension, is lifting weights, he said earnestly in response to a joke post.)
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Noooooooo
Please and thank you.
Coolcoolcool
They seem fine most of the time, but when they fail, they take out everything in a 2m radius.