Khaberni - Many people suffer from muscle strain in the neck and shoulders, which can result in pain, discomfort, and other symptoms. We will learn more about this condition and the methods to treat muscle strain in the shoulders and neck through exercises and at home, and how to prevent it.
Muscle Strain in the Neck and Shoulders
Some may experience muscle strain in both the shoulder and the neck, a common issue that many people suffer from for various reasons, leading to discomfort. This strain may occur similarly to that in the neck area due to the use of the flexible muscles located in the neck that support the head repeatedly, potentially causing irritation to this area.
The strain might be the result of muscle spasms or tissue injury, especially as the spine includes a part in the neck, thereby enhancing the feeling of pain. The condition may occur suddenly or develop over time due to different reasons such as unusual activity or improper posture, or engaging in incorrect habits.
How to Treat Muscle Strain in the Neck and Shoulders
This pain and strain can be treated in various ways, whether in the neck or shoulder area, because muscle strain can progress further especially if left untreated, which may later result in pain and stiffness, extending to include the upper part of the body.
The strain and pain in these sensitive and interconnected areas can be treated through various methods such as:
Physical Exercises
By engaging in certain activities that may enhance the feeling of comfort like stretching exercises for the neck or shoulder area, for example, neck exercises can be done as follows:
- Settle into a comfortable sitting position.
- Then tilt your head forward until your chin touches your chest, and stay still for 5 to 10 seconds.
- Slowly return your head back, then look at the ceiling, and stay still for 5 to 10 seconds.
- Tilt your head to the right until your ear gets close to your shoulder, and stay still for 5 to 10 seconds, then repeat the same step for the left side.
As for shoulder exercises, here's approximately what to do:
- Stand at the entrance of a doorway, then bend your arms at the elbows so that they form a right angle, placing your hands on the doorframe.
- Then lean forward until you notice a gentle stretch below the clavicle bone.
- Hold that position for 5 to 10 seconds.
Home Remedies
- Try to avoid strenuous activities that could be the cause of the pain and strain in these body areas.
- You can use warm compresses on the affected areas, or a bag of ice during the first three days of feeling pain, by placing the ice bag wrapped in a towel for up to a third of an hour, five times a day.
- Engage in some massage for the area.
- You could resort to some pain-relieving shoulder wraps.
Medical Treatments
The situation varies depending on the case and its severity, between painkillers or creams, and the doctor might prescribe other treatments if there is no feeling of comfort. Therefore, consult a doctor if the problem persists and does not lessen.
Preventing Muscle Strain in the Shoulder and Neck
There are some tips that can help prevent muscle strain that may occur in these areas, including:
- Try to set your device, such as a computer, in a position that is level with your eyes.
- Make sure to take breaks during work or any activity you engage in, to stretch your upper body especially your neck and the rest of your body.
- Choose a suitable posture when sitting or standing so that you are in a straight line.
- Choose a comfortable and suitable pillow for sleeping.
- Choose a comfortable backpack and do not put many things in it.
- Pay attention to practicing yoga, meditation, and avoiding sources of stress and anxiety.
- Make sure to engage in physical exercise around 150 minutes a week.
Sometimes there may be other reasons related to neck pain that you may not be aware of, such as the strain and pain being related to a dental issue, like the habit of grinding your teeth, which causes excessive biting throughout the night. Therefore, generally, you should consult a doctor if you do not feel relief.
