Want to know what causes – and how to relieve – neck and shoulder pain? The specialists at Union Health Orthopedics have several helpful tips.
How to Relieve Neck and Shoulder Pain: Tips That Can Help
Getting older can be a real pain in the neck – literally. Often neck pain isn't confined to just your neck. It can radiate to your shoulder or even further down your back. Shoulder conditions can also lead to neck pain, making it hard to know where the root of the problem is. But there is help for your pain.
Finding the Source of Neck and Shoulder Pain
Neck and shoulder pain can be caused by medical conditions, lifestyle choices or a combination of the two. Common lifestyle factors can include:
- Lack of regular exercise
- Past injuries to the neck, shoulder or back
- Poor overall health
- Poor posture at work, especially while using a keyboard
- Sleep problems
- Smoking
Often, issues such as poor sleep or posture can make pain caused by medical conditions worse. Common medical causes of neck or shoulder pain are:
- Arthritis (sometimes called cervical spondylosis when it affects only the neck)
- Broken bones
- Bursitis
- Overuse injuries
- Pinched nerves
- Tendonitis
- Tendon tears
Many conditions – especially those caused by normal aging and wear – cannot be reversed. You can make exercise and lifestyle modifications to improve symptoms and prevent neck and should pain in the future.
Exercises and Stretches to Relieve Shoulder Pain
Relieving neck and shoulder pain depends on the type of pain you have. If your neck and shoulder pain are chronic but do not severely impact your daily life, gentle stretching exercises may help, including:
- Arm swings. Hold on to a chair or counter with your left hand and lean forward. Swing your right arm back and forth five times, then side to side, then in circles. Repeat on the left side.
- Forward head tilt. Bend your head toward your chest. Hold.
- Sideways head tilt. Stretch your head toward your right shoulder. Hold. Repeat on the left side.
- Head turns. Turn your head 90 degrees to the right. Hold. Repeat on the left side.
- Shoulder stretch. Hold your forearms in front of you, elbows bent at a 90-degree angle and palms facing up. Keeping your elbows close to your side, move your left arm to the left and your right arm to the right. Try to not move your upper arms, and squeeze your shoulder blades together to help hold your arms in the stretch.
If you aren't in severe pain, try to hold the stretches for up to 30 seconds. Repeat all exercises up to eight times, two to three times a day. Additional strengthening exercises may also be helpful.
Other Treatment Options to Relieve Neck Pain
Some people may find pain relief with a combination of the following:
- Changing sleeping positions
- Massages
- Rearranging your workstation and computer setup
- Taking over-the-counter pain relievers such as acetaminophen or ibuprofen
- Using ice packs or heating pads
When You Should See a Doctor
If self-help measures aren't offering relief of your neck and shoulder pain, it's time to call an orthopedic specialist. Proper diagnosis is important to determine the cause of your pain and find the right treatment, so you can get back to enjoying your life.