Can anxiety cause body aches? Causes and tips

Anxiety is often linked to racing thoughts and constant worry, but it can also show up physically as tense, achy muscles.

When you’re anxious, your sympathetic nervous system — also known as the fight-or-flight response — gets activated. “The fight-or-flight response helps your body prepare to take immediate action when it perceives a threat, even if no real threat is there,” says Natalie Thornhill-Brown, a health coach at Hinge Health. 

But when this response is triggered frequently, muscle tension can become persistent and lead to soreness or discomfort. “With your muscles tensed up for so long, it makes sense that you’d feel sore,” Thornhill-Brown says. This is part of the mind-body connection — the way your mental health can influence your physical health. 

Simple strategies, like soothing movements and breathing exercises, can help ease anxiety and subsequent muscle aches.

Learn more about the connection between anxiety and body aches, plus ways to find relief, according to Hinge Health physical therapists.

Can stress and anxiety cause body aches?

Yes — body aches are a very real symptom of anxiety. When you’re anxious or stressed, your body shifts into fight-or-flight mode. The sympathetic nervous system governs this response, releasing stress hormones (like adrenaline and cortisol) that cause muscles to tense as a protective measure.

In a true emergency, this tension helps you react quickly. But in everyday life, your nervous system can shift into — and stay in — this protective mode longer than it needs to. Over time, you may notice that muscles remain slightly contracted, which can lead to fatigue, stiffness, and pain.

“These symptoms are prevalent in areas like the shoulders, neck, and back, but they can show up anywhere,” says Tyler Boyd, PT, DPT, a physical therapist at Hinge Health. “If you have a history of knee issues, a high level of stress could exacerbate your knee symptoms. Wherever you’re most sensitive in your body, you might notice a flare-up.”

Chronic stress and anxiety can also make your nervous system more sensitive to pain signals, meaning you may feel minor aches more intensely. You may also become more aware of body sensations, which can increase your perception of discomfort.

Physical symptoms of anxiety

Along with worry or fear, anxiety can show up as physical symptoms throughout your body. Muscle soreness, headaches, fatigue, sleep problems, and digestive issues are all linked to your body’s stress response. While symptoms vary from person to person, common physical effects of anxiety include:

• Muscle tension and stiffness. “Anxiety braces your body for danger,” says Dr. Boyd. “You’re like a soldier who’s constantly on guard, and the tension builds up in your body, leading to stiffness, soreness, and pain.”

• Headaches or migraines. Ongoing muscle tension and the physical effects of stress can contribute to tension headaches or migraines.

• Chest pain or tightness. Anxiety can cause physiological changes that lead to chest discomfort. These symptoms can occur during a panic attack and may feel similar to a heart attack. When in doubt, check it out — it’s always a good idea to consult a medical professional when something feels off in this area. 

• Digestive issues. Your stomach and brain are intimately connected. It’s called the gut-brain axis, and anxiety can disrupt this delicate balance, throwing off digestion and leading to symptoms like nausea, cramps, diarrhea, or constipation.

• Fatigue or weakness. Stress hormones released during the fight-or-flight response can drain energy. Muscle tension and poor sleep can also contribute to physical and mental exhaustion.

• Tingling or numbness. Stress hormones released when you’re anxious can cause blood vessels to constrict, reducing blood flow to areas of the body and increasing nerve sensitivity. This can lead to sensations like tingling, muscle twitches, and muscle spasms. 

• Sleep disturbances. Anxiety can interfere with your sleep, and lack of sleep can worsen anxiety symptoms and pain, also known as the pain-sleep cycle. Research shows that even just one sleepless night can trigger up to a 30% increase in anxiety levels.

How movement can help alleviate body aches

“When you’re in pain, it can feel counterintuitive to move your body, but that’s actually when gentle movement can help you the most,” says Thornhill-Brown.

Movement is medicine: it releases mood-supporting brain chemicals that act as natural pain relievers and help regulate stress hormones. “Exercise activates the parasympathetic nervous system — the part of the nervous system that helps you feel calm and at ease — and counters the fight-or-flight response triggered by anxiety,” says Dr. Boyd.

Moving your body also improves circulation, which may help relieve the physical tension anxiety can cause. Over time, focusing on strengthening your muscles and improving mobility can reduce aches and stiffness. “The more resilient your body is, the better able it may be to handle physical stress,” says Dr. Boyd.

Physical activity can also provide a mental reset. Whether it’s a short walk or a more structured workout, movement can shift your attention away from the cycle of thoughts that often accompanies anxiety.

These movements can help relieve muscle tension, improve posture and promote mobility. Together, they promote relaxation, reduce stiffness, and may ease the aches and discomfort that often accompany anxiety.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for body aches caused by anxiety

There are several ways to manage body aches caused by anxiety or stress. Physical therapy and targeted exercises can help alleviate muscle tension and enhance flexibility, while relaxation techniques, such as deep breathing or yoga, can calm both the mind and body. These strategies include: 

• Try physical therapy and targeted exercises. If you’re experiencing muscle tension in common places like your back and neck, for example, physical therapy and targeted exercises can help alleviate discomfort. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Stay active. Exercise is a natural stress reliever. “Your body functions better when you have a regular movement routine,” says Thornhill-Brown. “That’s going to affect all the systems of your body, including your nervous system.” Start slowly and build up over time — even small amounts of movement can help you feel better and make it easier to stay consistent.

• Consider lifestyle modifications. Factors like sleep, stress, and nutrition can all play a role in how you feel. In fact, many people are surprised to learn that pain isn’t just about what’s happening physically — your daily habits and overall well-being can have a real impact, too. Paying attention to how your routines affect your muscles and joints can help you identify where small changes might help alleviate body aches. For example, you might notice your pain is less noticeable on low-stress days.

• Practice mindfulness. “Mindfulness helps you return to the present moment without judgment, which activates the body’s relaxation response,” says Thornhill-Brown. This can help break the pain-tension cycle and ease anxiety-related body aches.

• Try cognitive behavioral therapy (CBT). CBT is a form of psychological therapy that has been shown to help reframe unhelpful thought patterns, promote relaxation, and reduce chronic pain. It’s one of the most common evidence-based interventions for anxiety. If you’re struggling with persistent anxiety, ask your provider to recommend a psychotherapist who practices CBT.

• Practice relaxation techniques. Relaxing activities such as deep breathing (specifically, diaphragmatic breathing), meditation, or yoga can help calm your mind and, in turn, switch off the fight-or-flight hormones that contribute to physical symptoms like twitching, spasms, and aches. 

• Focus on sleep hygiene. Adopting good sleep hygiene habits, such as stretching and powering down screens before bed, can all help improve sleep quality. Research shows that improving sleep can also provide multiple mental health benefits, such as reduced anxiety, depression, and stress. Getting enough sleep not only helps lower stress, but also allows your soft tissues to rest, repair, and heal.

• Prioritize nutrition. Eating a balanced, nutrient-rich diet supports your body’s natural healing processes. Focus on foods like fruits, vegetables, fatty fish, nuts, seeds, and whole grains. These foods offer nutrients that support electrolyte balance, such as potassium, magnesium, and chloride, which all support healthy muscle function. For individualized guidance, consider working with a registered dietitian.

• Try over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can do your targeted exercises and stay active when you have muscle pain. Other options are topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are ‌safe to take.

• Consider complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for anxiety-related body aches, such as massage, acupuncture, or chiropractic care.

• Join support groups or peer counseling. Anxiety can feel isolating, even though it’s very common. Connecting with others who share similar experiences may provide reassurance, new coping strategies, and a sense of support as you manage symptoms.

• Ask your provider about anti-anxiety medications. When anxiety is severe or interfering with your daily life — including causing physical symptoms like body aches — your doctor may prescribe an anti-anxiety medication to reduce your symptoms.

When to see a doctor

Anxiety and related body aches often improve on their own with simple treatments like the ones above. But if your pain is severe, getting worse, or interfering with daily activities, seek professional help from a counselor or healthcare provider — it’s a sign of strength to ask for help when you need it. It’s also a good idea to get care if you have:

• Persistent or worsening aches despite managing your stress

• Symptoms accompanied by muscle weakness or numbness

• Distressing thoughts

PT tip: Alleviate anxiety with nasal breathing 

“Don’t underestimate the power of your breath to help calm your nervous system and decrease some of the stress and anxiety you’re experiencing,” says Dr. Boyd. Instead of taking quick breaths through your mouth, try inhaling and exhaling slowly through your nose. Slow nasal breathing may help activate your body’s parasympathetic (rest-and-digest) response, supporting relaxation and easing anxiety-related muscle tension and aches.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

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