Neck and shoulder pain is a common condition, often seen in officers or people whose jobs sitting a lot, working many hours in front of computer screen. Problems is any of the parts of the neck, such as the muscles, nerves, bones, joints and the discs between the bones, can cause it. When the pain or soreness makes if difficult to move the neck, the condition called a stiff neck.
2. What is the causes of neck pain ?
2.1 Mechanical causes:
Incorrect posture: Sitting in computer screen and bending the neck for a long time, learning the head on a chair, lying on the side and curling up …can affect the process of supplying oxegen and blood to the muscles in the neck ans shoulder area, leading to pain and stiffness in the above positions.
Bad living habits: Sitting in front of a fan or air conditioner for a long time, the habit of bathing at night, being exposed to the rain and sun regularly will disrupt the nervous system that controls the sensation and activity of the muscle bundles in the neck and shoulder area.
Overtraining: If you exercise at high intensity, have incorrect posture or do not warm up before exercising, it will tire the neck and shoulder area, gradaully causing pain.
Specific work: Jobs the require sitting or standing for too long make it difficult for blood to circulate in the neck and shoulder area, leading to pain and fatique.
Soft tissue injury: Neck and shoulder pain can originate from soft tissue damage. Soft tissue includes muscles, tendons and ligaments. When soft tissue injuries occur, they can lead to a variety of pain and aches, including stiff neck, headaches and muscle spasms.
Neck and shoulder pain can be a warning sign of underlying diseases, commonly as:
Nerve dysfuntion: The nerves in the neck and shoulder area are stretched or overstretched, wich can cause nerve dysfuntion in the area. This is also a common cause of neck and shoulder pain.
Cervical spondylosis: Bone spurs appear on the cervical spine, compressing the nerves that control sensation in the neck, shoulder and nape. The patient will feel pain, stiffnedd in the neck when waking up. Peoples who are susceptible to the disease are over 40 years old.
Cervical disc herniation: The fibrous sacs of the cervical spine weaken, causing the nusleus pulposus to escape, the disc id displaced from it’s position on the vertebrae, compressing the surrounding nerve roots, causing shoulder and neck pain.
Spine calcification: Calcium deposits in the vertebral body cause the spine to calcufy, creating bone spurs. These bone spurs will compress the spinal nerve roots, causing neck and shoulder pain.
Shoulder bursitis: Due to trauma or accident, the shoulder joint can become inflamed, causing pain and limiting movement of the neck and shoulder area.
Shoulder and thoracic joint disorder: Sitting in one place for a long time in a position that causes tension in the shoulder muscles and excessive contraction of the chest muscles, causig neck and shoulder pain.
Stable angina: Pain in the neck and shoulder, back or jaw is one of the symptoms of stable angina, which occurs due to narrowing of the coronary arteries, unable to meet the oxygen demand of the blood.
What should you do if you have neck and shoulder pain ?
If your neck and shoulder pain is mild, you can help relieve the pain with home remedies. For more severe symptoms let to see a doctor soon. Try more of the following tips and prevention methods at home you can do if that posible for you:
Take a break from sports or other activities that may aggravate the area.
Use an ice pack on the area for the first three days affter your pain starts. Wrap the ice pack in a towel and use it for up to 20 minutes, 5 time a day. This will help reduce swelling.
Apply heat using a heating pad or warm compress.
Wear a pain-relieving shoulder wrap to reduce swelling and pain.
Gently massage the neck and shoulder area.
3. Simple exercises for people with neck and shoulder pain at home:
Neck stretches:
3.1 Side neck stretch:
Step 1: Sit or stand whith your back straight.
Step 2: Gently tilt your head towards your shoulder until you feel a stretch on the opposite of your neck.
Step3: Hold for 15 t0 30 seconds, then repeat on the other side.
3.2 Forward and backward tilt:
Step 1: Sit oe stand with good posture.
Step 2: Slowly nod your head forward, trying to touch your chin to your chest until you feel a stretch in the back of your neck.
Step 3: Hold for 5 deconds, then gently tilt your head backward, looking up at the ceiling.
Step 4: Hold for seconds, repeat 5 time.
Shoulder stretches:
3.3 Shoulder roll:
Step 1: Sit or stand with your back straight.
Step 2: Roll your shoulder in a circular motion, up toward your ears and then back down.
Step 3: Perporm 10 rolls forward, then 10 rolls backward.
3.4 Cross-body shoulder stretch:
Step 1: Extend one arm straight across your check.
Step 2: Use the other hand to apply gently pressure on the extended arm, pulling it closer to your chect until you feel a stretch in your shoulder.
Step 3: Hold for 15 to 30 seconds, then swich arms.
