Adjusting Your Posture To Prevent Neck And Shoulder Pain
It might not be obvious, but posture has a cascading effect on other parts of the body. Paying attention to your core strength and lower back can ease strain on your neck and shoulders.
Take the wall test to adjust your standing posture.
- Stand with your head, shoulder blades, and buttocks touching the wall
- Keep your heels around 2 to 4 inches away from the wall
- Put your hand behind the curve in your back and touch the wall with your palm
Your hand should fit neatly inside of this space.
- If the fit is too loose, tighten your abdominal muscles
- If its too tight, arch your back
Remember what it feels like when you find the right spot. This is the standing posture you want to maintain as much as possible. Do the wall test daily as many times as you need to.
Adjust your sitting posture
If you spend a lot of time behind a desk, fixing your sitting posture is especially important.
- Avoid crossing your legs
Shoulder Pain And A Stiff Neck: The Physical Causes
Dunleavy says that in her 26 years of bodywork experience as well as more than a decade of teaching yoga, she’s found shoulder pain and tension to be the most common complaint among her clients. She contends that much of the tension stems from our lifestyle choices like sitting at a desk all day as well as scrolling through our smartphones, driving, and even the way we sleep.
We sit too often and many of us have bad posture, says Dunleavy. The head juts forward and the spine slumps over. And since we do it so often, we begin thinking that the tension is normal, but its not.
A Tens Unit To Provide Electrical Stimulation To Your Tight Muscles That May Help Them To Loosen Up And Hurt Less You May Be ~shocked~ By How Well This Calms Your Muscles Down
TENS stands for transcutaneous electrical nerve stimulation, which sounds complicated, but all it really means is that it delivers a small, safe electrical current to your muscles, which can help with pain. You just attach the included electrodes around the area where you’re hurting most, and let the machine do the rest this one has 20 intensity levels and 15 massage-mimicking modes, so you can customize the stimulation to exactly what will help you the most.
Promising review: I received this item today and tried it a few hours later because my back was giving me fits! It was pretty self-explanatory as to how to connect it and begin using it. I started it out on the lowest intensity then moved to the second level of intensity and it wasn’t bad at all. I eventually fell asleep while having my back stimulated by the nice electric current just as I do at the chiropractor 🙂 I found the pads to be extremely sticky, which is great because they stayed nicely in place the whole time. B. Christine
Get it from Amazon for $29.99.
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Easy Tips To Relieve Stress
Stress affects the body in a variety of ways,from mood swings and headaches to weight fluctuations. However, an often overlookedside effect of stress is neck and back pain. Over time, repetitive bouts ofstress can cause musculoskeletal issues in these regions of the body.
When we get stressed out, the body naturally releases certainhormones. Adrenaline is associated with the ancient fight or flight phenomenonthat heightens our blood pressure, increases our blood supply, and causes themuscles around our spine to tense and spasm in case we need to flee the sourceof the stress. Cortisol is known as the stress hormone it interferes with avariety of functions. Elevations in cortisol can lead to loss of muscle massand increases in fat accumulation.
“Stress affects the body in a variety of ways, from mood swings and headaches to weight fluctuations. However, an often-overlooked side effect of stress is neck and back pain. Over time, repetitive bouts of stress can cause musculoskeletal issues in these regions of the body.”
Kavita Trivedi, D.O.
Data suggest that adults know stress affects their spines. Online survey participants ranked the No. 1 perceived cause of their neck and back pain as follows:
- Stress: 29 percent
- Spinal disc herniation: 21 percent
- Sitting at a desk at work: 20 percent
How To Get Rid Of Pain From Pulled Muscle In Shoulder
Shoulder pain can have many causes. There are many ways to try to help. Shoulder injuries are common from daily activities in everyday life. A pulled muscle in the shoulder can cause shoulder pain. Reaching overhead, lifting a suitcase, and putting on a seatbelt are all activities that may cause discomfort if you have a shoulder injury. If you have pain in your shoulder, here is a list of 6 home remedies you can try.
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Make Your Postural Muscles Strong
After you have loosened up your shoulder muscles, the next step is to strengthen them. Having solid postural muscles will not just help you achieve a better posture. It also contributes in getting rid of shoulder pain says Simple Strengthening with Kathryn Merrow. There are two ways of strengthening your postural muscles wall angle exercise and prone arm rotation.
How To Perform Angle Wall:
- First, stand with your back positioned against the wall
- Next, ensure that your back and arms are in contact with the wall throughout your movements
- Then, raise your arms sidewards while bending your elbow at the same time forming a W. This is your starting position
- Finally, raise both arms above your head forming an I. Repeat these steps and do 10 repetitions.
If you want to know how to perform angle wall properly , simply click this link for a simple tutorial video:
How To Perform Prone Arm Rotation:
- First, look for a small stool that can support your chest when you bend down while kneeling
- Second, stretch out your hands sidewards
- Next, squeeze your shoulder blades for the entire duration of the exercise
- Then, rotate both hands backward while keeping your position the same
- Repeat for 20-30 times per session
For best results, learn how to perform prone arm rotation properly by watching this video:
If you have a family or a friend who suffers the same pain, please share this article with them. Also, I encourage you to leave some comments below and share your thoughts with me.
Neck Discomfort And Panic Attacks
Those with panic disorder can have feelings of neck tension they believe to be pain, but may actually just be discomfort leading to worse feelings. For example, anxiety sufferers may perceive that they have trouble holding up their head, almost as if their neck is weak.
It is not clear why anxiety causes this problem, but it is quite common to those with panic attacks. As advised, if your pain and/or discomfort is moderate or severe and stopping you from performing your daily activities, please visit your primary care provider.
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How Can I Relieve My Nighttime Shoulder Pain
Remedies for Nighttime Shoulder Pain Do some light stretching for your shoulders, neck, and back before you go to bed. Use a Gua Sha muscle scraper tool on your shoulder. Gua Sha is a 2000-year-old Eastern medicine technique that is used to mobilize and stimulate soft tissues. Ice before bed. Try to sleep on your back. Try to improve your sleep patterns.
Ways To Relieve Your Shoulder Blade Pain
If youre suffering from pain in your shoulder blades, there are effective treatment methods you can try at home.
Known as the scapulae, the shoulder blades are the triangular bones connected to your collarbone. Attached to each shoulder blade are three muscle groups: the rhomboids and the middle and lower trapezius muscles. These muscles enable your shoulders to rotate freely during workouts or simple everyday tasks.
However, exposing this area to stress can lead to cramps, sprains, or strains. For example, shoulder blade pain can result from a muscular injury, strain after weightlifting, poor posture, or whiplash following a car accident. Conditions like a torn rotator cuff, arthritis, or disc herniation may also be the cause of discomfort.
Whatever the source of your shoulder blade pain, there are simple steps you can take to find relief.
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How The Stress Response Works
The stress response is a blend of physical and emotional components that prime your body to run or fight when faced with danger. When the brain is triggered, the body releases cortisol, adrenaline and other hormones that prepare your body for action. Physical changes include a higher heart rate, increased blood pressure, rapid breathing and tensed muscles. When this happens repeatedly, it can cause , pains and irritated nerves.
This reaction to stress happens to us in small spurts all day, every day and it works well to protect us from harm. Problems start happening when you experience chronic stress. This could be chronic physical stress from standing or doing repetitive motions at your job. Or it could be chronic emotional stress like dealing with a difficult personal relationship or financial troubles. So how does this normal response to lifes daily challenges make its way to your neck and shoulders?
Sleeping In The Wrong Position
Posture affects the body at all times, even during sleep. People who sleep on their stomachs tend to rest one side of their face on the pillow. Doing this can overextend the muscles on that side of the neck.
Sleeping with large pillows can elevate the head too high, forcing the neck to bend forward. Staying in this position throughout the night may result in neck tension the following morning.
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Theory Vs Practice: Youre Not Always Going To Get Ideal Cbt
Its easy enough to get optimistic about CBT in the abstract, but in my personal experience with several psychologists over the years, and based on a lot of communication with readers well, lets just say not all CBT is created equal. Theres a great range of quality and creativity in its application, a big gap between the best possible CBT and the kind that many people will actually encounter in the wild being sold for a bare minimum of $100/hour.
Good CBT probably gives you a better chance than winging it on your own, but its still not an easy road. And its most common weakness in practice seems to be an unfortunate overemphasis on the thinking part using conscious thought as leverage. Which I cynically assume is an issue simply because thats what is easiest to do in a therapy session.
Thinking may be what gets us anxious in the first place, and it may be hard to fight fire with fire, hard to use calming thoughts to subdue or replace worried thoughts. Or, worse, worried thoughts may over time become embodied, so entrenched in our behaviour and biology that they are no longer just thoughts and fresh attempts to think less worried thoughts may have little impact, especially at first.
Trigger Points On The Side Of The Shoulder:
This is the area of the shoulder that is at the top of the upper arm. I always start here because most of the pain is usually in this area. If you can recreate your pain locally, it will be much easier to treat those trigger points. Thats unlike trigger points for hip pain, where the pain is usually from the back or the front hip flexors.
One word of caution though.
There is a high likelihood that you will have pain here. Most people find that spot and then forget to look everywhere else, like for mid back trigger points. We may think that this is the only spot we need to be releasing muscle knots at. If you find that treating this area for shoulder knot pain relieves all your pain, you wont need to look anywhere else.
However, if you find that the relief is temporary, you may want to look into the other areas described below.
Note: This is similar to back pain pressure points. The pain can actually come from the stomach area and radiate to the back. Trigger points in hip muscles rarely go up to the back.
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Can Stress Cause Neck Pain
One of the most common questions asked about neck pain is whether stress can cause neck pain. And the short answer is, yes!
We know that stress-related pains in the neck and shoulders are usually the result of emotionally driven tension and anxiety which can affect the primary muscles and nerves running through the spine, shoulders, and neck. As you tense up, cortisol levels also increase, resulting in inflammation. This can add to the tightening of the surrounding muscles, and subsequently contributes to increased neck and shoulder pain.
When our bodies are stressed, our endocrine function is also affected. This is largely because stress involves what we know as the stress hormone cortisol.
In addition to being the principle modulator of our bodys fight or flight response, cortisol works with parts of the gut-brain axis to control mood, motivation and fear. This means that during peak periods of stress, we tense up, and become ready to spring into action, but prolonged periods of stress can tax the muscles, causing a build-up of lactic acid and result in muscle fatigue.
The symptoms of adrenal fatigue are said to include:
- getting to sleep and waking up
- on stimulants such as caffeine
- or meditation can help calm anxious thoughts and anxieties.
Understanding that our health is a priority and focusing on whats most important is essential. These strategies can reduce some of the effects of muscle tension.
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Deep Knots In Shoulder Blades Remedy #: Self
Stretching is not enough when it comes to releasing a knotted muscle.
If you cant carve out the time to schedule a professional, deep-tissue massage, or you cant fit one into your budget, performing a self-massage with a tennis ball, lacrosse ball, or foam roller can be a cost-effective alternative.
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Strengthening Exercises For Shoulder Pain
These are two examples of strengthening exercises that help prevent shoulder pain using little to no equipment.
- Fill a water bottle about ¾ full
- Keeping your arm straight, hold the bottle in front of you at shoulder height for 30 to 60 seconds
- Switch arms, doing this 3 times on each side
- Lie on your stomach with your arms at your sides. Put a pillow under your forehead if you need to
- Gently bring your shoulder blades together and toward your feet
- Relax your shoulders about halfway down and hold for 10 seconds
- Release your shoulders and repeat the exercise 10 times
You can also prevent neck and shoulder pain by working on your posture.
Repetitive Strain Injury Of The Shoulder
Repetitive strain injury of the shoulder is caused by consistent repetitive use.
Top Symptoms: shoulder pain from overuse, shoulder weakness, shoulder numbness
Symptoms that always occur with repetitive strain injury of the shoulder : shoulder pain from overuse
Symptoms that never occur with repetitive strain injury of the shoulder : severe shoulder pain, shoulder injury
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How To Relieve Shoulder And Neck Pain Without Medication
Are you feeling pain in your shoulders and neck? Sitting at a desk, driving all day, and even stress contribute to muscle pain in these areas. Wondering how to relieve shoulder and neck pain but dont want to take medicine? Weve made a list of ways on how to relieve shoulder and neck pain:
Is Your Shoulder Pain Actually A Neck Problem
The key to finding a solution for your pain is to see where it arises. The pain starts from the neck and radiates to the joint in different conditions. Any damage or pinch to a nerve in the neck will cause pain in the shoulder. Cervical radiculopathy is one such problem that causes discomfort in the shoulder and neck. It is thus essential to diagnose the root of the pain, to give proper treatment which results in speedy recovery.
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Stretches That Will Relieve Neck Pain And Tension
Stiff neck? The area above your shoulders is one that commonly holds tension, especially if you’re sitting at a desk all day or constantly staring down at your phone screen.
According to research, neck pain may feel like a “kink,” stiffness or severe pain. This pain may spread to the shoulders, upper back or arms, or it may trigger headaches and cause numbness, tingling or weakness in your arms.
In general, neck pain refers to pain anywhere from the area at the base of the skull into the shoulders. And technology is one of the major culprits. As a culture we put our necks through hell with our reliance on technology, which creates forward head carriage, and results in neck muscles that go into spasm and refer pain into our heads, temples, and even behind our eyes, says Brad Butler, chiropractor and author of The Blueprint for Back Pain Relief: The Essential Guide to Nonsurgical Solutions.
“The most common causes of neck pain are either postural or positional. The modern-day life style of sitting at a desk looking over a computer for multiple hours unfortunately leads to a forward head position where the skull moves forward of its placement on the first cervical vertebra,” says Lara Heimann, physical therapist and creator of LYT Style Yoga. “Every millimeter that the skull is off-center places a strain on the posterior neck muscles. These muscles on the back of the neck have a chronic stress and load on them that creates tension and pain.