Do you have a stiff neck and sore shoulders? Nowadays, people complain of stiff necks and sore shoulders for many reasons. Some are caused by spending a lot of time gazing at computers or staring down at their phones. Others are caused by different other factors like medical conditions or signs of aging. Cervical pain can also contribute to persistent shoulder pain and muscle pain.
In most cases, pain and stiffness go away naturally within a week using a neck massager. However, how you manage and care for your stiff neck symptoms can affect the pain levels, recovery time, and the likelihood of recurrence. In this article, we will discuss the tips you can do to help relieve stiff neck and sore shoulders.
What are stiff neck and shoulder pain?
A stiff neck happens when you feel difficulty moving your neck, especially when trying to turn your head to the side. It can be accompanied by a headache, neck pain, or shoulder pain. Shoulder pain can be felt at any time of the day. It is characterized by a tingling sensation on your shoulders or difficulty in moving your upper body. Sometimes, it makes you feel like you’re carrying a heavy weight on your shoulders.
Type of neck and shoulder pain
Neck and shoulder pain manifests in many different ways for different people. This leads us to the seven types of neck and shoulder pain.
- Muscle Pain – Muscle pains or strains are one of the few catalysts of neck pains. This happens when your muscles are stressed, over-extended, or forced. Whenever your muscle is stressed, it develops strains that cause inflammation and pain.
- Muscle Spasm – A muscle spasm is an abrupt contraction of muscle that leads to the feeling of tightness or inability to move.
- Headache – Tension or muscle spasms in the neck can cause headaches. The pain from neck-related headaches is often described as dull or aching, with accompanying tenderness.
- Facet Joint Pain – The facet joints are points in your vertebral column where two adjacent vertebrae are joined together. They produce deep and sharp pain whenever they suffer an acute injury or arthritic degradation.
- Nerve Pain – Nerve pain happens when your vertebra suffers from anatomical damage. It can produce dull, fleeting, or constant burning sensations on the affected nerves around your neck or shoulders.
- Referred Pain – It refers to the type of pain that results when one part of the body suffers damage but the pain is felt somewhere else. For example, when a person suffers a heart attack, the pain can be felt in the neck or shoulder. This is a serious medical emergency that needs to be given immediate attention.
- Bone or Cervical Pain – Some other types of neck pain are caused by diseases affecting the soft tissue structures of your cervical spine. If the pain persists, you must contact your doctor right away for medication.
Signs and Symptoms of Neck and Shoulder Pain
Simultaneous pain in the neck and shoulder is very common and is oftentimes caused by muscle strain or sprain. Pain can range from mild to severe, and can include:
- Tingling
- Shooting pain
- Stiffness
- Numbness
- Spasms
- Soreness
Other symptoms of stiff and sore shoulders can include the following:
- Difficulty in turning around or moving around
- Tingling sensation around the neck
- Heavy shoulders which can last for a couple of days
Neck and Shoulder Pain Causes
Neck and shoulder pain is characterized by soreness and discomfort in the respective parts of your body while attempting to turn your head in any direction. This condition is often called frozen shoulder or bursitis shoulder. A common cause of neck and shoulder pain is muscle strain, which occurs when you hold an unsupported posture for a long time. A strain on your neck muscles can cause muscle fibers and tendons to stretch beyond their normal limit, causing pain in the affected areas. If a large muscle is strained, the pain in your neck can radiate to your shoulders.
Other causes can include slouching when viewing a computer, awkward sleeping position, stress, anxiety, or sudden impact after falling. Holding your neck in an abnormal position for a long period like cradling a phone between your ears and your neck can also cause a stiff neck.
Risks of Neck and Shoulder Pain
Neck and should pain be a common condition that occasionally occurs when such body parts are under stress. Again, other factors like excessive physical activity and lifestyle can also contribute to the symptoms. Whiplash injury, for example, can make your neck pain worse. This type of injury happens due to abrupt back-and-forth movement of the neck such that in a car accident. However, if your neck persists or if it is too painful that it affects your breathing, you need to check up with a doctor right away. Some risks associated with neck and shoulder pains can include heart attack or stroke. In some cases, recurring pains can be caused by cancer.
Neck and Shoulder Pain Treatment and Remedies
Neck and shoulder pain can get better with self-care in a few days. There are also some therapies you can try to ease the pain such as the following:
Cold and Hot Therapy
Applying ice can help alleviate the swelling and pain in your neck while applying heat can help relax muscles and improve blood flow. Apply hot and cold compress on the painful area of your neck for at least 15-20 minutes every 2 hours.
Over-the-counter Medicines
Pain relievers such as mefenamic acid can help alleviate neck and shoulder pains. Most pain relievers are effective for at least 4 hours. That means you need to take another dosage if the pain persists thereafter. If the symptoms persist, consult your doctor right away.
TENS stands for Transcutaneous electrical nerve stimulation, which requires putting two electrodes on the lower backside of your neck and another besides your shoulder blades. The device delivers an electric current to the skin that promotes pain relief.
Posture Correction
Posture correction is a self-management strategy for pain relief that can be done in different ways, depending on what is causing your neck and shoulder pain. For example, you can invest in an ergonomic workstation if you’re constantly working behind your computer. Take breaks every 15 to 30 minutes to stretch and walk around.
Stress & Anxiety Management
Relieve stress and anxiety to reduce pain and inflammation in your neck and shoulders. You can do relaxation exercises, take breaks, and do things that can help you become happier.
Doing Daily Stretching Exercises
Stretching helps move your muscles and relieve pain. You can do the head rotation exercise, extend your arms, or stretch your legs. Moving your body will warm up strained muscles and ligaments, and help them heal on their own.
Neck and Shoulder Pain Exercises and Stretches
Neck Extension (Backward Bending)
Gently extend your neck by looking upward and slowly moving your head backward as far as it can go while your shoulders are stationary. Hold the position for at least 5 seconds before returning your head back to its normal position.
Neck Flexion (Forward Bending)
Gradually lower your chin toward your chest and look downward while your body is still. Hold your head position for at least 5 seconds before returning back to the neutral position.
Lateral Neck Flexion (Bending Side to Side)
Slowly bend your head from one side to another, bringing your ears as close as possible to your shoulders. Hold each position for at least 5 seconds and return to your original position.
Neck Rotation (Turning Side to Side)
While keeping your back straight and your shoulders still, slowly turn your head to one side as far as you can go. Keep that position for 5 seconds before bringing yourself back to your normal position. Repeat the process to another side.
Preventing Neck and Shoulder Pain
You can prevent sore neck and shoulder pain by performing certain physical activities and changing your daily movements. Read the following tips.
Practice good posture
Practicing good posture helps prevent neck and shoulder pain. So, align your shoulders, hips, and heels against the wall. Put your stomach in, but out, and chin up when you walk around. When you are sitting, lead your back against your chair. Sit erect or have an ergonomic pillow for lumbar support.
Stretch and exercise
Stretch and exercise your neck, shoulders, and back. Practice deep muscle relaxation techniques to relax your muscles. It is important to have good form when you exercise so that you don’t pull or strain your muscles. By integrating it into your routine, you can effectively improve muscle tone and mobility, leading to overall enhanced physical well-being. Remember, consistency and proper form are key to maximizing the benefits of your stretch and exercise regimen with the Iron-Neck.
Move around
Don’t sit all day. Make sure to get up every 30 minutes and walk around. It helps with maintaining a good posture and warming up your muscles.
Workplace changes
Repetitive activities and constant sitting can put stress on your neck and shoulders. If these activities aren’t avoidable, you should implement workplace changes to prevent neck and should pain. For example, if you’re on the phone a lot, then use a headset. Don’t use your neck to support the phone. Have a chair that supports you properly and take frequent breaks to stretch your muscles.
