Limit How Long You Look At A Smartphone
Constantly looking down at your phone pulls on your neck muscles and puts a constant strain on them. If you have to use your smartphone often, try some of these tips to reduce your neck strain:
- Hold your phone at eye level.
- Dont hold your phone between your shoulder and your ear.
- Use earbuds or headphones.
- Take a break from your phone hourly.
- After using your phone, stretch to relax your muscles.
Posture And Sleeping Position
Holding your neck in an awkward position for a prolonged time can lead to strains in the muscles and tendons of your neck and shoulders.
Some of the postures and activities that commonly contribute to neck and shoulder pain are:
- sleeping on too high a pillow or a stack of pillows
- grinding or clenching your teeth at night
- sitting at a computer or over a phone with your neck strained forward or tilted up
- suddenly jerking your neck during exercise
Home Remedy #: Stress Relief
You might not realize it, but stress can cause you to tense your neck and shoulder muscles. Over time, this will lead to soreness and tightness that produces pain. Meditation, listening to music, or a fun hobby can help to reduce stress levels.
Another good way to relieve stress is to take a walk. You probably already know it isnt a good idea to sit around all day. Get up, walk around, and stretch your legs. This is an especially good remedy for neck and shoulder pain caused by long hours of driving or working at a computer.
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Home Remedies For Neck And Shoulder Pain
Neck and shoulder pain are experienced by both men and women of all ages. This discomfort usually begins with minor symptoms, such as a slight stiffness when you move your neck. The conditions can worsen over time. You might feel a burning pain in your neck and shoulder blade, which even radiates down the arm.
The causes of neck and shoulder pain include poor posture, bad sleeping positions, or previous injuries. The chronic pain may also be aggravated by working at a desk for too long or jerking your neck in exercises. Most neck and shoulder aches are typically mild. The symptoms will often go away on their own, and the recovery process is calibrated through regular physiotherapy sessions.
There are also numerous home remedies for neck and shoulder pain. Check out these eight best remedies for neck and shoulder pain relief:
Shoulder Tendinitis Or Bursitis
Tendons are strong fibers that attach muscles to your bone. Bursa are fluid-filled sacs that prevent friction at joints.
Inflammation of the tendons and the bursa are common causes of shoulder pain, but pain can occur anywhere that inflammation occurs.
The tendons and bursa around your rotator cuff are especially prone to inflammation that causes pain and stiffness around your shoulder.
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Ways To Relieve Pain From A Neck Problem
- Physical therapy or yoga to increase range of motion and strength.
- Anti-inflammatory medications and /or muscle relaxants.
- Ice, heat and massage therapy.
- Injection of cortisone to reduce inflammation or local anesthetics to relieve pain.
Whether you have chronic pain in your shoulder, your neck or both, dont wait to see an expert. Having a neck or shoulder specialist evaluate your complaints will determine where the main problem is and will get you started on the correct treatment.
Home Remedy #: Mouth Guards
Grinding or clenching your teeth at night may be the root cause of your neck and shoulder pain. This constant pressure on the jaw radiates down to the neck and surrounding areas. Over time, this will cause tight and painful muscles. By wearing a mouth guard at night, it will help take the excessive pressure off your jaw.
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Try An Otc Pain Relief Cream
For Singh, her go-to is Tiger Balm, an OTC-cream made with ingredients like camphor, menthol, and clove oil.
Tiger Balm is like Indian hot sauce for me,” she says. “I put it on everything.” For peak effect, Singh recommends taking a hot bath and then applying Tiger Balm because it will better permeate the skin and relax the muscles. Apply it to your neck, the base of the head, the chest, and any other part of your body thats sore. Singh says you’ll find the cream eases tension, facilitates breathing, and improves the quality of sleep because of its relaxing effect.
Dr. Joy also swears by arnica gel, a homeopathic topical treatment designed to decrease inflammation and stiffness, and can speed up the healing process from an injury . All you do is apply the gel directly to the neck and shoulders and massage it in, allowing it to absorb. Repeat three times a day, or as needed.
Temporarily Apply Ice To The Area
From cooling creams to homemade ice packs, cold temperatures may help to minimize swelling in the early stages post-injury. Filling a plastic or reusable bag with ice and wrapping it in a thin towel, for example, is an effective and time-efficient way to create a cold compress at home. Applying the towel-wrapped ice bag to the shoulder for up to 10 minutes may relieve mild shoulder pain.
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Best Ways To Relieve Neck And Shoulder Pain
Neck or shoulder pain are very common because there are somany ways to strain or injure this sensitive area of the body. There are many issues which can raise therisk of neck pain including poor posture, bad diet or stress, but there arealso many ways to mitigate these risks. If you do encounter neck or shoulder pain, you may find some of thefollowing neck pain treatments helpful.
Before you initiate one of these neck pain treatments, you should first consult with your physician. Only a doctor can accurately diagnose your health condition and ensure that a neck pain treatment wont worsen your neck pain issue. Furthermore, many of these neck pain treatments are only available through a medical services provider.
Because neck or shoulder issues have plagued people for solong, many neck pain treatments have been developed that do not require involvedmedical intervention.
If home remedies arent potent enough to relieve your neck and shoulder pain, then you should consult with your physician. Only about one percent of neck pain cases involve a serious health condition like cancer or spinal cord damage, but warning signs include persistent pain that continues for six weeks or longer, worsening pain or fever.
Medical Neck Pain Treatments
- Squeeze your shoulder blades towards your spinethen release
- Gently tilt your ear towards your shoulder, thenalternate on the other side
- Slowly pivot your head from side to side
Preventing Neck Pain
Correct Position Of The Shoulder Joint
While the pecs and the lats are primarily movers of the arm, the rhomboids at the back provide stability to the shoulder joint. As the pecs and lats work to rotate the arm inward the rhomboids in the upper back become weak. This causes the shoulder joint to go too far forward, out of its neutral alignment, beyond its range of safety. This can be avoided by strengthening the upper back, using the rhomboids. Get off your chair for a minute and do the following shoulder alignment move to feel the rhomboid muscles putting your shoulders back into their correct place.
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Ultimate Solution: A Gravity Inversion Table
The ultimate solution to chronic neck pain and stiffness, bad back, and general stress related chronic pain is, of course, the gravity inversion table. The bottom line is, if we have to reduce over-curvature, compression, and tightness in the whole skeleton, this can most easily and pleasantly be achieved in a completely passive way with gentle anti-gravity traction as shown in the next video.
Home Remedy #: Ergonomic Workspaces
One of the common causes for neck pain is connected to an uncomfortable workspace. If you sit at a poorly optimized computer desk for eight hours each day, it will contribute to your aches and pains. Create an ergonomic workspace to relieve your symptoms and prevent the pain from persisting in the long term.
For ergonomic workspaces, start by making sure your chair is in a comfortable position. Ideally, your feet should be able to lay flat on the floor. Also, adjust your computer to eye level, so that you wont have to crane your neck.
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What Causes Stiff Neck And Shoulder Pain
The most common cause of neck strain is using an electronic device at an awkward angle. However, there are many other causes for it too. These include:
- Poor posture
- Repetitive neck motion
All these causes can lead to neck and shoulder pain. So, it is important to work on these aspects when trying to relieve yourself of the pain and stiffness.
Where Your Neck Should Be
Anatomically, the skull is supported by the Atlas centrally somewhere between the ears, in line with the central line of gravity. Then, when you look up, keep your neck long as shown above. Doesn’t that look much better? Slowly do the following “yes, “no” and “maybe” exercise to achieve this.
You can do these moves daily under the shower or when brushing your teeth. No Pain, Just Gain!
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Over Curvature Of The Neck
Get the photo album and find a picture of yourself in your profile. Sorry, but if you carry your head as shown in the first picture above, you are in real trouble. When the neck is over-curved, the head is not aligned above the spine but has to be carried in front of the body. That takes a lot of effort and pain. Muscles turn into spasms and cause neck and shoulder tension, headaches, migraine, even a Dowagers Hump. Help!
Stretch Your Neck And Shoulders
Tilt your head to one side and at the same time drop the opposite shoulder. Hold this stretch for 30 seconds, making sure the stretch doesn’t hurt but just using the weight of your head to ease out tension. Repeat on the other side. Next, look squarely over one shoulder then the other. Hold for 30 seconds on each side.
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Still Experiencing Shoulder Pain
For cases of acute and mild shoulder pain, at-home treatments may be a highly effective treatment option. Patients with severe or chronic shoulder pain, however, should consult an orthopaedic specialist to better understand the cause of their discomfort and the potential courses of professional treatment.
At Orthopaedic Associates of St. Augustine, our sports medicine specialists, physical therapists, and orthopaedists are dedicated to providing long-term comfort to our patients with shoulder pain. Specifically at our elbow and shoulder center, a range of treatments from physical therapy to complete reconstruction are available. Schedule an appointment today by completing our online request form or contacting the office at 904-825-0540.
Board certifications in Orthopaedic Surgery and Sports Medicine. Dr. Volk specializes in an all-arthroscopic rotator cuff repair of the shoulder.
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Right Side Neck Pain: Causes And Treatment
Through the neck, they cross very important structures of the body, those that have to do with respiration, digestion and defenses, bones, muscles, nerves, blood vessels and glands. Therefore, it is understandable that the causes of pain in this area are very varied: infections, contractures, migraines and even tumors.
If you are interested in knowing in detail what right side neck pain means and how to treat it , both medically and naturally, we invite you to read this article by FastlyHeal .
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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.
Change Your Sleep Position
The position you sleep in at night can also affect your neck. Sleeping on your side or your back puts less strain on your neck than sleeping on your stomach. When you sleep on your stomach, youre forcing your neck to strain for long periods of time and this can cause pain and stiffness.
If you sleep on your side for all or part of the night, you can buy a pillow with neck support.
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Causes Of Shoulder Pain
Some sources of shoulder pain constitute a medical emergency and require immediate attention followed by professional rehabilitation led by a physical therapist, such as dislocation, separation or fracture.
Some of the common causes of shoulder pain are arthritis, impingement, instability and overuse. Other common causes of shoulder pain may include:
Rotator cuff tendonitis. The rotator cuff is a group of four muscles tasked with supporting and moving the shoulder. The tendons attach to the arm bone in an area underneath the bony prominence of the shoulder blade. Rotator cuff tendonitis can become pinched under this bone, which causes inflammation and soreness.
Biceps tendonitis. The biceps tendon attaches your biceps muscle in the upper arm to the front of the shoulder. This tendon can become pinched due to the bony anatomy of the shoulder blade or by ligaments that attach to the collarbone and shoulder blade.
Bursitis. Shoulder bursitis occurs when the bursa, a fluid-filled sac that enables body structures to glide smoothly over one another, becomes pinched. There is a bursa between the humerus bone and the shoulder blade.
Frozen shoulder. Also called adhesive capsulitis, frozen shoulder is condition where the shoulder becomes painful and gradually loses motion due to lack of use, a worsening rheumatic disease, a lack of fluid to help the shoulder move or bands of tissue that grow in the joint and restrict motion.
Home Remedies That Can Alleviate Your Neck Pain
Affecting anywhere from 50 to 70 percent of the population at one time or another, neck pain is almost as common as back pain. Fortunately, most instances of neck pain are temporary and dont necessarily require going through a spinal fusion procedure. In fact, neck pain often responds well to a little rest or modification of activities. Some tried-and-true home remedies may also provide the relief you seek.
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Some Shoulder Conditions May Become More Common As You Age
You probably don’t think about your shoulders much, until you suddenly experience pain in one of them. Shoulder pain can make a simple act brushing and drying your hair, reaching behind your back to fasten a bra, or grabbing something overhead seem like a monumental task.
As you age, you’re more likely to experience shoulder pain from a variety of common conditions. “Shoulder problems are very common,” says Dr. Arun Ramappa, associate professor of orthopedic surgery at Harvard Medical School. The pain can come on gradually or abruptly, and it may range from mild to excruciating.
Below are some of the most common conditions you may encounter, and some tips for how to address them.
How Are Neck And Shoulder Pain Treated
The treatment of soft tissue neck and shoulder pain often includes the use of anti-inflammatory medication such as ibuprofen or naproxen . Pain relievers such as acetaminophen may also be recommended. Depending on the source of pain, drugs like muscle relaxers and even antidepressants might be helpful. Pain also may be treated with a local application of moist heat or ice. Local corticosteroid injections are often helpful for arthritis of the shoulder. For both neck and shoulder pain movement, exercises may help. For cases in which nerve roots or the spinal cord are involved, surgical procedures may be necessary. Your doctor can tell you which is the best course of treatment for you.
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Adjust The Height Of Your Computer Screen
Whether your dining room table has become your new “office” or you are on the couch with your laptop, there’s a good chance your posture is taking the hit, says Rebecca Brown, a physical therapist.
“Due to the height of the laptop, laptop users often sit with rounded shoulders and a downward tilted chin, which is not ergonomically sound,” she says. “To keep your shoulders expanded and neck elongated, I recommend subbing your laptop screen for a computer monitor that can be positioned at eye level, which will encourage an upright sitting posture.”
You can also try propping your laptop on top of a stack of books to achieve a more posture-friendly position.