Here is an advice you can apply in every emergency: dance!

No worries, you do not have to take a standard dance course or prove yourself in jazz dancing. My advice for you is to simply shake it off! At the end of a stressful day, or just in between, spontaneously without a date, at home, in a darkened room, with headphones on or a turned-up stereo, alone or with your roommate. Put on your favourite song and start moving in time to the music, move every joint, every muscle in every direction that feels good, throw your arms up in the air and lift your legs up, jump, twirl, sway your hips and take some steps backwards.

Sounds silly? But it is scientifically sound:

When experiencing non-chronic and non-specific back pain movement therapy is the method of choice, especially isolated movement, strength training and coordination or stabilisation training (so shaking it off is the perfect therapy) (Banzer, 2017). The strain on muscle changes while dancing and therefore it helps relax tense muscles and keeps your joints and spine flexible. At the same time small muscles, tendons and ligaments are activated which can relieve the large (postural) muscles. Sitting for a long time tilts the pelvis forward but you can counter this effect by walking backwards which brings your pelvis back into a more upright position (Christensen & Chang, 2018).

Several studies have shown that dancing reduces pain and improves muscle function (Barene, Krustrup, & Holtermann, 2014; Castrillon et al., 2017; Fong Yan et al., 2018; Rodrigues-Krause, Krause, & Reischak-Oliveira, 2019). In some cases certain dance styles were tested but all studies concluded a positive effect. So it is not necessarily the dance style but moving to music in general which provides a positive impact. Moreover, dancing is also beneficial to the mind, especially dancing or exercising in groups (Mansfield et al., 2018; Overdorf, Kolik, Makarec, & Alleva Szeles, 2016). Apart from the social aspect, music plays a significant role. Music can lift the mood by activating certain brain areas (including the hypothalamus, amygdala, prefrontal cortex) which leads to a release of specific neurotransmitters (endorphins, endocannabinoids, dopamine) (Boso, Politik, Barale, & Enzo, 2006). In addition to a more positive mood - or also due to it - stress can be reduced (o.V., 2019). In return perceiving less stress and having a calm mind positively impacts muscle tension - or more precisely relaxation (Lühmann, 2005).

If you enjoy music and moving, you will automatically stick to it for a longer period (ebd.). In this respect, dancing is also considered a helpful preventive measure as you can continue doing it until old age. Dancing regularly promotes upright posture, muscle balance, strength, endurance, stability, body perception as well as coordination (Christensen & Chang, 2018; Fong Yan et al., 2018; Merk, 2019; o.V., 2019; Rodrigues-Krause et al., 2019). Other physical aspects such as body composition, blood pressure and cardiac function can be improved (Christensen & Chang, 2018; Fong Yan et al., 2018).

If you still don't believe what you just read, then simply give it a try! Improve your mood, reduce stress and get rid of painfully tense muscles - in other words: dance your worries away!