Safe and effective home remedies for neck and shoulder pain

Neck and shoulder pain has become a nuisance for many people as it affects mobility and reduces the quality of life. In today’s article, let’s explore safe and effective ways to improve neck and shoulder pain at home!

Causes of Neck and Shoulder Pain

There are many causes of neck and shoulder pain, including:

Bone and Joint Diseases

One of the common causes of neck and shoulder pain is the impact of bone and joint diseases such as cervical disc herniation and cervical spondylosis. As we age, joints degenerate, causing nerves to be at risk of narrowing or inflammation, leading to pain in the shoulder blade area, often accompanied by neck pain. Some common accompanying symptoms include aching, numbness, itching, or a burning sensation in the neck and shoulder area.

Unscientific Living Habits

Living unscientifically for a long period of time can lead to muscle and tendon tension in the neck and shoulder area. For example:

• Sleeping on a pillow that is too high, causing neck pain when waking up.
• Sitting in the wrong working posture for a long period of time.
• Lifting or carrying a heavy object beyond one’s strength…

Safe and Effective Home Remedies for Neck and Shoulder Pain

Most neck and shoulder pain issues can be treated or significantly improved if detected and treated promptly and correctly. However, the condition can worsen if not examined, detected, and treated early. Here are some simple and effective methods you can apply at home to improve neck and shoulder pain.

Using Compress Methods

• Hot Compress: Hot compresses help dilate blood vessels, stimulate blood circulation, and effectively alleviate pain and stiffness in the neck and shoulder area.
• Cold Compress: If you experience neck and shoulder pain accompanied by muscle tension, you might be dealing with an injury. In this case, use a cold compress to soothe the pain.

Massage to Improve Neck and Shoulder Pain

Neck-Shoulder Massage

Neck-shoulder massage is one of the effective methods for relieving neck and shoulder pain. Techniques such as acupressure, pressing, and kneading help reduce muscle tension and soothe aches in the neck and shoulder areas effectively. It’s recommended to have a massage session once a week, lasting about 60-90 minutes each time, to clearly feel the improvements after each session.

Adjusting Sleeping Posture

Incorrect sleeping posture is also one of the main causes of common neck and shoulder pain. To improve this condition, consider some of the following sleeping positions for better health outcomes:

• Avoid sleeping on your stomach as the weight of your upper body will press on the neck and shoulders. Instead, sleep on your back or side.
• Do not choose pillows that are too high; use a pillow level with your neck.
• Select a mattress with good elasticity to support your body and avoid overly soft mattresses that can exacerbate neck and shoulder pain.

Improving Work Environment

Office work, which involves sitting in one place and working on a computer for long hours, is also a cause of neck and shoulder pain. Here are some useful solutions to improve this condition:

• Adjust your chair to a comfortable position, with both feet on the floor and knees lower than your hips.
• Place your hands level with the desk to reduce pressure on your spine, tendons, muscles, and joints in the neck and shoulder areas.

Resting and Relaxing Adequately

When mental stress is relieved, muscle tension in the neck and shoulders also significantly improves. Therefore, patients can turn to activities like yoga, meditation, or listening to music for relaxation. Neck and shoulder pain is often mechanical, increasing with spinal movement, prolonged sitting, incorrect neck movements, or frequent walking. To reduce pain, patients should take breaks from work and activities and spend more time resting.

Neck Stretching Exercises

Some exercises can loosen tight muscles in the neck area, helping to relieve pain and improve flexible movement to avoid recurrent injuries. Patients can refer to the following helpful suggestions:

Exercise 1: Move your chin forward and then slowly pull it back towards your throat and slightly downwards, keeping your chin parallel to the floor. Repeat up to 10 times every hour.

Exercise 2: Stand straight with a slightly bent upper back, then roll your shoulders up and down in a circular motion. Repeat the movement 10 times, then change direction and rotate your shoulders forward 10 times.

Exercise 3: Sit on a chair or on the floor. Place your right hand on top of your head and gently pull to the right. Keep your back straight and relax your shoulders. Hold this position for about 30-40 seconds, then relax back to the starting position. Repeat the movement on the other side.

Exercise 4: From a standing position, step one foot back and the other foot forward in a slightly diagonal V shape. Bend the front knee at a 90-degree angle while lifting both arms and spreading them wide. Extend one arm in the direction of the front foot and the other arm backward. Hold this position for about 30 seconds, then switch sides.

In some cases, neck pain can be a symptom of a serious medical condition such as meningitis, cancer, etc. In these cases, exercises may not be effective and can even hinder the treatment process. Therefore, if any unusual symptoms appear, the patient should contact a doctor immediately for timely medical intervention.