With a good percentage of us being subjected to staring into computers and sitting in one position most of the day as part of our jobs, it’s not a wonder that most people have complained of shoulder and neck pain at least once in their lifetime. In order to ease neck or shoulder pains, many will wish away the pain after draining a few painkillers. But what if we told you there are more ways to deal with neck and shoulder pain?
Historically, shoulder and neck pain were highly linked to older persons, although the trend has been changing among the young generation. If you are tired of the frequent neck and shoulder pain, we will take you through some of the lesser-known remedies that work wonders on relieving pain for extended periods. Most experts recommend a combination of the remedies for better results.
Over-the-counter pain killers
You’ve probably been taking pain killers for your shoulder and neck pain. Doctors recommend non-steroidal anti-inflammatory medications to deal with the shoulder and neck pains. They are found in two major generic types: Naproxen and ibuprofen. Your doctor may recommend stronger pain killers should your neck and shoulder pain persist.
Apply heat and cold therapy
This can quickly be accomplished through a hot shower or bath for about fifteen minutes. The use of a hot pack wrapped in a towel to avoid burns may also come in handy. Place the hot pack on the affected area and keep dabbing to relieve the pain for about 20 minutes. If the pain persists, consider interchanging with an ice pack and place it on the affected area. You should feel some pain relief.
Stretches and exercises
Enroll for stretching routines that relax your back, shoulders, and neck. With the help of a physiotherapist, you will be guided through friendly stretches and exercises that prevent further strain and pull of the neck and shoulder muscles. Most experts recommend coupling these exercises with yoga consistently for better and long-lasting results.
Some simple recommended stretches that you can quickly do anywhere include:
- Bring your ears down to your shoulders about ten times on every side.
- Roll your shoulders gently using a downward and backward movement for about ten cycles.
- Bring your shoulder blades together for about ten times.
Chiropractic care
Chiropractors have been long known to providing relief for various inflamed areas of the body, especially the vertebrae. Neck adjustments remain popular in the chiropractic arena, where your doctor of chiropractic will manipulate your cervical vertebrae located in the neck and help loosen up the joints. Chiropractors also use spinal manipulation to realign neck and shoulder muscles and joints to reduce pain caused by muscle spasms, strains, and pinched nerves. Chiropractic treatments also include guiding patients through friendly home exercises that might help reduce neck and shoulder muscles.
Massages
Get your spouse or family member to massage and knead your sore neck and shoulder muscles. If this doesn’t work, consider booking an appointment with a good masseuse to help you stretch these aching muscles. Alternatively, if you feel independent or time constricted, insert a tennis ball into a sock and place the sock at the back of your shoulder where it feels sore. Lean on the wall and apply direct pressure to the affected area using the tennis ball and sock to give yourself a massage.
Corticosteroid injections
In cases where pain killers fail to do their job, your doctor may recommend corticosteroid injections. These injections have a more long-lasting effect compared to over-the-counter pain killers. On average, they offer pain relief for weeks or months, which may work for you if you suffer from excruciating neck or shoulder pain. Your doctor will diagnose your condition and see if corticosteroid injections are your best option.
Improve your sitting and sleeping postures
Most neck and shoulder pains emanate from bad sitting and sleeping postures. If correct, the neck and shoulder pain could go away on its own. Avoid sitting in one position for extended periods. Take frequent breaks to stretch your neck and shoulder muscles. Also, sit straight without leaning backward or forward to avoid straining your muscles. When sleeping, rest your body’s weight on your side of the back and never on your stomach. These habitual changes should help you reduce and get rid of neck and shoulder pain.
Have you been suffering from neck and shoulder pain for the longest time now? Don’t worry; we are here to help you improve your quality of life and bid the aches goodbye. Call us today at 205-637-1363.
