For many people, the term “neck and shoulder pain” brings to mind the dull ache that comes with poor posture. But in reality, shoulder pain can stem from several different ailments, including carpal tunnel syndrome or arthritis. This blog will show you how to get rid of neck and shoulder pain.
1. Start by Stretching
Stretching your shoulders and neck is a great “first line of defense” against pain. This will help to reduce tension and release knots that can trigger pain. Try these tips:
- Stand up straight and relax. Do not slouch.
- Stretch your arms over your head.
2. Apply a Cold Pack a Few Times a Day
Laying a cold pack on your shoulders for 5-10 minutes can help break up the tension that builds up in this area, relieving pain quickly. Do the following:
- Pour a small amount of cold water into a plastic bag and then lay it on your back for about 10 minutes. The shock of the cold will help to relieve pain in this area.
- Pour a small amount of cold water into a plastic bag and then lay it on your neck and shoulders for 10 minutes to help relieve tension in the muscles.
3. Do Some Deep Breathing
Breathing deeply can provide a significant amount of relief for pain in the neck and shoulders. try this methods:
- Sit down comfortably, relax your head and take a few deep breaths through your nose. Try to focus on the feeling of air streaming into your nose.
- Sit down comfortably, relax your head and take a few deep breaths through your mouth. Try to focus on the feeling of air streaming into your mouth.
- Lie down on the floor. Close your eyes and take some deep breaths through your nose.
4. Massage the Area
Massaging the neck and shoulders can relieve pain in these areas for hours at a time. Try the following steps:
- Sit down comfortably. Relax your head and massage the back of your neck for 5 minutes. Do not apply too much pressure.
- Sit down comfortably. Place one hand on the back of your head and use the fingers on your other hand to massage behind your ears.
- Lie down on the floor. Close your eyes and massage the back of your neck for 5 minutes. Do not apply too much pressure.
5.Alternate Hot and Cold Compression
Alternating hot and cold compresses can help to relieve pain in this area as well. The following ways will help:
- Fill a small bowl with hot water and then wrap a towel around it and place it on the back of your neck and shoulders for 5 minutes. The heat will help to relieve pain in this area.
- Fill a small bowl with cold water and then wrap a towel around it and place it on the back of your neck and shoulders for 5 minutes. The shock of the cold water will help to relieve pain in this area.
6.Sauna
A sauna can provide relief for neck and shoulder pain that lasts all day long. This will work in two ways: by eliminating toxins from the body and by promoting blood circulation. Try this method using a sauna once or twice a week for 20 minutes at the most.
7. Routine Back Stretches
Stretching your back is another great option for relief from shoulder pain. The following stretches are some of the best ways to accomplish this.
- Sit down comfortably. Relax your head and stretch your arms over your head while you are sitting down. This will help to relieve tension in your shoulders.
- Lie flat on the ground with one arm stretched upward, relaxed on the ground. Use the other hand to pull that arm toward you until you feel a good stretch in your shoulder. Hold this stretch for 10 seconds. Do not extend your arm past your head.
- Lie flat on the ground with one arm stretched upward, relaxed on the ground. Use the other hand to pull that arm toward you until you feel a good stretch in your shoulder. Hold this stretch for 20 seconds. Do not extend your arm past your head.
8. Standing Poses
Standing poses can help to relieve pain in the neck and shoulders. Some of the best poses to try to include:
- Stand straight with your feet together. Relax your shoulders and lift your hands over your head. Try to focus on stretching through your entire body.
- Stand straight with one foot about two feet in front of the other. Try to focus on stretching through your entire body. Hold this pose for at least 20 seconds.
Call to Action
Even though the pain in the shoulder and neck is widespread, it can still be a sign of a potential health issue that needs to be dealt with. If you have pain in these areas, Call us today at 205-637-1363.
