Self Care at Home: Quick Ways to Ease Muscle Tension

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Special needs parents and caregivers are under lots of stress both physically and emotionally. This can lead to muscle tension.

Special needs parents may also needs to be more physically active due to helping children with different mobility needs or addressing aggressive behavior. Limited finances and access to caregivers can make getting professional massages a challenge. Today I am sharing some strategies and items that I have found useful in caring for my sore muscles at home.

Disclaimer – I am not a medical professional. Please consult your doctor as needed. This post is meant to share tips that I have found helpful at home over the years. Please read on for self care at home tips for quick ways to ease muscle tension.

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Stress and Sore Muscles

I find that I hold my stress and tension in my shoulders and necks muscles. This can build up over time and starts to interfere with how I feel throughout the day.

Stretching and checking in with myself throughout the day is a great way to prevent tight muscles and shoulders bunched up to my ears. Working in front of a computer screen, on the floor, and at child-sized desks and chairs can add to pour posture and tight muscles. Long commutes also add to muscle tension. Special needs parents and caregivers may also find themselves in increasingly physically demanding situations. From helping move children to dealing with aggressive behavior, our activities and stress can take a toll.

Here are a few ways I help prevent and care for sore muscles at home.

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Helpful Products to Ease Muscle Tension

I first used a TENS machine following a months long rehab with a chiropractor following a neck injury at school. These can look daunting at first, but are easy to use and can be effective with the first use and over time. They can also address multiple areas of the body. You do not need to wait until you are in acute pain to start using these devices.

Topical pain relievers are also helpful. I find these to be great after a shower. They are also helpful right before bed if muscle pain is keeping me from falling asleep. Biofreeze is low odor and comes in a roll on, a gel, and a spray for a variety of needs.

Image of Biofreeze Roll On for Pain Relief.

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More Ways to Soothe Muscle Tension at Home

Warm showers or baths can also help ease muscle tension. I also like to use heat and aromatherapy when resting in bed reading, watching tv, or working on my adult coloring book hobby.

Heated shoulder pads also help keep my shoulder from tensing up towards my ears. This wrap allows for use of both heat and cold to treat muscle tension at the shoulders, neck, upper, and lower back. It is slightly weighted and has two aromatherapy options as well. Plus it is pretty!