Wednesday, August 10, 2022

How To Remove Neck And Shoulder Pain

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Best Sleeping Position For Neck Pain

How To Get Rid Of Lower Neck Pain & Shoulder Pain? Dr.Berg

If you have spent the entire day with stiff and sore muscles, then you probably want to know how to sleep correctly with neck pain at nighttime. You may need to improve your posture while you sleep by choosing a position that helps keep your spine in alignment.

What is the best sleeping position for neck pain specifically? In general, there are two sleeping positions that are most comfortable on the necksleeping on your back or your side. Lets take a look at how to best side sleep and back sleep.

  • Back sleeping: Back sleepers are best to use a thin pillow to support the natural curve of your neck. It may be helpful to use a small neck pillow or a specialized pillow with built-in neck support. You can also put a small neck roll into the case of a soft pillow.
  • Side sleeping: How about the best pillow for neck pain for side sleepers? Those that sleep on the side typically need a thicker pillow to ensure the head and neck is positioned in the middle of the shoulders. The height and width of your shoulders are also important to consider. For instance, a petite person will require a slimmer pillow than a broad-shouldered individual.

The Universal Guide To Neck Pain: Everything You Ever Wanted To Know Straight From The Experts

In This Article:What Is Neck Pain?;;|;;Neck Anatomy;;|;;Causes;;|;;Types;;|;;Symptoms;;|;;Diagnosis;;|;;Nonsurgical Treatments; |;;Surgery Options ;;|;;Living With;;|;;

A pain-free neck is a lot like the carefree days of our youth we dont appreciate it til its gone. Neck pain can make life feel pretty unbearable and affect your social life, family time, hobbies and even work productivity.

If youre reading this, chances are youre familiar with neck pain. Whether youve just woken up with a whopper of a crick in your neck, sustained an injury or have been dealing with chronic neck pain, this handy guide can help you understand the anatomy of your cervical spine, different causes and types of neck pain, and learn more about the common treatments for neck pain.

Although neck pain is commonly caused by strain, prolonged pain may be an indication of something more serious. Photo Source: 123RF.com.

Why Is Neck And Shoulder Pain Such A Problem

Is your posture hunched, bent at the middle or leaning slightly to one side? Far too many of us these days suffer from shoulder and neck pain, so maybe we should have listened to our parents and teachers when they told us to “SIT UP STRAIGHT!” and stop slouching…

We have become a nation of ‘slumpers’, with many of us spending hours hunched in front of computers for work. Plus, in our leisure time, more often than not we are bent over our smartphones or slouched on the couch in front of the TV.

So, it is no wonder our poor shoulders and necks have started to complain! The combination of this slouchy behaviour with factors such as sleeping awkwardly, muscle strain, stress, age and overexertion puts added pressure on our necks and shoulders.

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Five Tips To Reduce Neck And Shoulder Pain When Using A Tablet Or Computer

    English: iPad 2 and several magazines

    As most of us spend more time using tablet devices such as an ipad or laptop computers, the risk for developing neck pain and muscle strain in the upper shoulders increases. According to a recent report in the Harvard Health Letter,; simple adjustments in the viewing angle can make;us feel better as we spend hours reading e-books and working on our devices.

    Holding the tablet or computer too low, especially on your lap if you are sitting on your bed or a couch, can flex your neck forward leading to potential muscle strain. It may also place pressure on tendons, nerves and spinal discs located in your neck. By placing your tablet or computer on a tray table or desk propped up at an angle toward eye level may ease neck strain and discomfort. According to Dr. Jack Dennerlein, a professor of ergonomics at the Harvard School for Public Health, taking frequent breaks from the tablet or computer to stretch your neck muscles or change position is the easiest way to reduce neck discomfort or strain. He recommends changing position about every 15 minutes. Setting a timer in your smartphone or watch is a simple way to accomplish this.

    Using an external keyboard is another technique to help you control the level at which you want to operate from if you have an adjustable chair or desk. If you have a stand-up desk, be sure to adjust your screen height and hand positions so that you don’t have excessive neck pain or shoulder discomfort.

    Deep Knots In Shoulder Blades Remedy #5: Self

    How to get rid of a neck strain quickly ...

    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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    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

    How To Use Acupressure For Neck Pain

    Acupressure is a gentler alternative to acupuncture. It’s relatively easy to learn and doesn’t require needles just the pressure of your hands.

    You can use it at any time of day, and it’s simple to integrate into your daily routine.

    Heres how to get started:

    • To begin with, find a comfortable position. If you think you might fall asleep, then it’s best to sit in a chair with a back that supports your neck. Alternatively, you can lie down on a bed or couch.
    • Figure out which pressure points you want to target. Weve included six points below that can help with neck pain and where to find them.
    • Use firm pressure to massage each point for about 10 seconds. If you find a point that’s particularly painful, then massage it for 30 seconds. Repeat this process for each point until you’ve covered all of them.

    Feel free to repeat this process as often as you need throughout the day. There are no limits on how often you can practice acupressure. Use these steps for stimulating any acupressure points on the body.

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    Stress Poor Sleep And Physical Ailments Over Time Can Lead To A Pain In The Neck

    Everyday life isn’t kind to the neck. You may be all too familiar with that crick you get when you cradle the phone between your shoulder and ear, or the strain you feel after working at your computer.

    Neck pain rarely starts overnight. It usually evolves over time. And it may be spurred by arthritis or degenerative disc disease, and accentuated by poor posture, declining muscle strength, stress, and even a lack of sleep, said Dr. Zacharia Isaac, medical director of the Comprehensive Spine Care Center at Harvard-affiliated Brigham and Women’s Hospital and director of interventional physical medicine and rehabilitation at Harvard Medical School.

    The following six tips can help you find neck pain relief:

  • Don’t stay in one position for too long.;It’s hard to reverse bad posture, Dr. Isaac says, but if you get up and move around often enough, you’ll avoid getting your neck stuck in an unhealthy position.
  • Make some ergonomic adjustments.;Position your computer monitor at eye level so you can see it easily. Use the hands-free function on your phone or wear a headset. Prop your tablet on a pillow so that it sits at a 45° angle, instead of lying flat on your lap.
  • If you wear glasses, keep your prescription up to date.;”When your eyewear prescription is not up to date, you tend to lean your head back to see better,” Dr. Isaac says.
  • Don’t use too many pillows.;Sleeping with several pillows under your head can stifle your neck’s range of motion.
  • Strengthening Exercises For Shoulder Pain

    3 Simple Exercises to STOP Shoulder and Arm Pain, Coming From Your Neck?

    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.

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    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

    How To Tell If You Have Forward Head Posture

    Stand with your back to the wall, shoulder blades and heels touching the wall, feet shoulder-width apart. Try to achieve a neutral back position. It can help to squeeze your shoulder blades together and then release them a few times.

    Is the back of your skull also touching the wall? If not, you have some degree of nerd neck.

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    The Source Of Neck And Shoulder Pain

    Its important to understand that feeling discomfort in the neck or shoulder doesnt necessarily mean that the source of pain itself stems from that same region. Neck pain could be caused by a shoulder impingement, and pain in the shoulder could be stemming from the neck. In fact, tension in either area could be sparked by an injury or alignment issue in the back of the pelvis, or even from as low down as the ankles.

    Suffering from a sore neck, back and shoulders? Get our mobility guide to ease pain and soreness.Get The FREE Mobility Guide To Fix Your Pain Today!

    This is because the entire back side of the body is connected via a thin webbing of connective tissue , known as the superficial back line. Running from your forehead up and over the crown of the head, down the length of the spine and the back of the legs to the bottom of your feet, this fascial line is responsible for extending the body and keeping you in an upright position.

    Yet because this fascia is all connected, a dysfunction anywhere in the body along this line could lead to pain in another area. For example, incorrect pelvic positioning can lead to misalignment in the low back, which can continue up the thoracic spine, affecting the position and stability of the shoulder, and ultimately causing neck pain .

    Next Steps And Resources:

    Simple Remedy for Stiff Neck and Shoulder
    • The Center for Sports and Spine Medicine;at Hackensack Meridian JFK Johnson Rehabilitation Institute has started providing telehealth visits every Monday through Friday to address your back pain needs. Call to make an appointment.

    The material provided through;HealthU;is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.

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    Crick In The Neck Heres What To Do

    You might be comforted to know that crick in the neck isnt a real medical diagnosis. So, does that mean you dont actually have neck pain? If only.;

    Instead, a crick in the neck could be any number of neck ailments. It will be up to a spine expert to give your particular neck crick a proper name, but the good news is most neck cricks can be eliminated with some at-home remedies.;

    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.

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    Give Yourself A Massage Or Enlist The Help Of A Partner

    While the ultimate massage;scenario might involve enlisting the help of a pro, quarantine life means you have to get creative.

    One area to concentrate on is what’s known as the Yin Tang point between your eyebrows, Singh says.;All you have to do is place;your right thumb firmly between your brows and rest the remaining four fingers on your head with your palm facing you. Press into the point for 30 seconds while taking deep breaths to calm the nervous system and simultaneously release overall anxiety and tension, even providing relief for head pain.

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    How Do Health Care Professionals Diagnose Shoulder And Neck Pain

    A thorough history and physical examination are usually adequate to establish the diagnosis for most injuries. However, your doctor may do a series of tests, depending on the cause of your injury, the location of your pain, or your other symptoms. The list is extensive and may include X-rays, an electrocardiogram , blood tests, and CT scans.

    • X-rays: These may be done if you have tenderness to touch along the bony areas of your spine or shoulder, a history of significant trauma, deformity of the area, or your doctor suspects a condition related to your heart or lungs.

      A treatment plan will be developed after a complete history and physical examination . Treatment options vary for each condition. Clearly, a simple strain is treated far differently than a heart attack.

      How Is Neck Pain Managed Or Treated

      Treatment for neck pain varies depending on the cause. It aims to relieve pain and improve function. Standard treatments for this symptom include:

      • Medicines including nonsteroidal anti-inflammatory drugs to ease pain and inflammation and muscle relaxants to help the healing process.
      • Physical therapy .
      • Transcutaneous electrical nerve stimulation reduces pain by disrupting the pain signal with a low-level electrical current applied to the skin near the nerves causing the pain.
      • Traction to relieve pain with the use of inflatable devices.
      • Steroid injections near the nerve roots to help relieve pain and inflammation.
      • Surgery to repair compressed or damaged spinal disks or fuse some vertebrae in the spine.

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      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.

      Exercises To Relieve Neck And Shoulder Pain

      HOW TO GET RID OF NECK AND SHOULDER PAIN

      This sequence is designed to be completed from start to finish; Ive arranged it into four sections for maximum relief:

      Upper back mobility: A flexible upper back places less stress on your neck and shoulders.

      Neck mobility: In order to reposition your neck to its optimal neutral alignment, we must first move it gently through a full range of motion.

      Shoulder rotations: These exercises are designed to open the chest and shoulder and reverse forward shoulder posture while gently strengthening the muscles that support the mid back.

      Alignment: The sequence finishes with two alignment exercises to help you return to an optimal neck and shoulder position

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