Understanding and Managing Neck and Shoulder Pain
The prevalence of neck pain has steadily increased during the past two decades and is now, second to back pain, the most common musculoskeletal disorder
Neck and shoulder pain are common complaints that can affect people of all ages. Whether it’s a dull ache from sitting at a desk for too long or sharp pain from an injury, these issues can significantly impact daily life. As a physiotherapist, I’ve seen how understanding the root causes and taking the right steps can lead to effective pain management and long-term relief. In this blog, we’ll explore the causes of neck and shoulder pain, practical tips for relief, and when to seek professional help.
Common Causes of Neck and Shoulder Pain
Postural Loading:
Prolonged sitting, especially in front of a computer, can lead to slouching, which strains the muscles of the neck and shoulders. Over time, this can cause pain and stiffness.
Muscle Strain:
Sudden or excessive movements, such as lifting heavy objects without proper technique, can strain the muscles in the neck and shoulders. This is a common cause of acute pain.
Stress and Tension:
Emotional stress can cause muscles to tense up, particularly in the neck and shoulders. Chronic stress may lead to persistent pain and discomfort.
Injuries:
Falls, accidents, or sports-related injuries can result in damage to the muscles, ligaments, or nerves in the neck and shoulder area.
Tips for Relieving Neck and Shoulder Pain
Change Postures Regularly:
Don’t be glued to one position! Simply put, if you’re uncomfortable in the neck/shoulders after sitting down for a while, the simple solution is to offset it by changing positions or even better, do something else for a while (easier said than done). If you’re at work, adjust your workstation to promote an ergonomic posture, with your screen at eye level and your chair providing proper support. It is also worthwhile investing in a sit to stand desk, and most importantly, remembering to use it.
Stretch Regularly:
Gentle stretching can help relieve tension and improve flexibility. Try neck stretches by gently tilting your head side to side, and shoulder rolls to loosen the muscles.
Strengthen Your Muscles:
Strengthening exercises, especially for the upper back and shoulders, can help support the neck and reduce the risk of pain.
It is important to address the specific issue at hand as different exercise interventions target different impairments. Some exercises may for instance, be better at increasing strength or endurance of neck muscles while others may be better suited for improving motor control or cervical kinesthetic sense. Moreover, it is important that the intervention of choice is patient-centered and, when possible accommodates both patient and clinician preferences. Taken together, an individualized exercise approach is believed to provide better outcome compared to a standardized exercise approach.
Neck pain and manual therapy
Manual treatment can be useful as part of a multimodal approach for managing neck pain and has been proven effective with regards to pain and disability. When we add manual therapy to the management strategy, it accounts for you and your therapists preferences and is aligned with contemporary knowledge of the pain system.
Apply Heat or Cold:
Use a hot pack to relax tight muscles or a cold pack to reduce and numb the pain. Apply for 5-10 minutes each time, depending on what feels best for you.
Mind Your Stress Levels:
Practice relaxation techniques such as deep breathing, meditation, or yoga to reduce stress and prevent muscle tension.
Maintain an Active Lifestyle:
Regular physical activity promotes overall muscle health and reduces the likelihood of pain. Walking, swimming, and low-impact exercises are great options.
When to Seek Professional Help
While minor neck and shoulder pain can often be managed with self-care, there are times when it’s important to seek professional help:
Persistent Pain: If your pain lasts more than a few days or worsens over time, it’s important to consult with your physiotherapist.
Pain with Numbness or Tingling: These symptoms could indicate nerve involvement, which requires professional assessment and treatment.
Difficulty Moving: If you find it hard to move your neck or shoulder, or if the pain is severe, seeking immediate care is essential.
Injury-Related Pain: After an accident or injury, professional evaluation can help prevent long-term damage.
Conclusion
Neck and shoulder pain can be a real burden, but with the right approach, it’s manageable. By understanding the causes and taking steps to improve posture, reduce stress, and strengthen muscles, you can alleviate pain and improve your quality of life.
Your Physio in Merrylands is here to help.
If pain persists or you’re unsure about your symptoms, don’t hesitate to reach out to us for personalized care and guidance.
Call to Action
If you’re struggling with neck or shoulder pain, consider booking an appointment at our clinic. We’re here to help you find relief and get back to doing what you love.
Best Regards,
Tony - Physio Solutions Merrylands
