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  • Suffering from neck and shoulder pain?
  • June 15, 2015
  • Suffering from neck and shoulder painBy

    According to Harvard Medical School, one in two adults will suffer from neck pain and reoccurring pain as well. But, what causes neck pain?

    Generally speaking, abnormalities in the bone or joints, trauma, poor posture, degenerative diseases, tumors and muscle strain will be some of the sources for neck pain. While shoulder pain results from strain, tendinitis, shoulder joint instability, collarbone fractures and even dislocation.

    Most have neck pain due to keeping one’s neck in the same position for lengthy period of time, which is usually for those sitting in front of a computer or driving. Neck stretches can be done at one’s desk or behind the wheel to help relieve stress and tension.

    Neck stretches

    Lowering your chin to your chest and holding for 10 seconds and then lean your head back for the same duration of time will help stretch out your muscles. Lower right ear to right shoulder and then doing the same with your left side will offer similar relief.

    While standing, with hands behind your back, move head perfectly vertical, look down with chin almost touching your chest and hold for eight seconds. Do this exercise at least three times a day.

    Sore shoulder exercises

    Stand and bend over, facing the floor. Let your sore arm dangle and begin to make small circles in the air followed by larger ones with your arm.

    Change your position often

    This will keep stress and strain from your neck. Take breaks every hour when you are working on something that is not natural. This will prevent overuse of the muscles.

    An active lifestyle is an important part of building a healthy spine. Aerobic exercise (such as walking, biking or swimming) increases blood flow to the muscles, ligaments and discs in your neck. Start off slowly working up to at least 30 minutes per day.

    Treatment for pain

    Medications can be used periodically such as Ibuprofen but may result in long-term side effects. The Cleveland Clinic considers moist heat and cold compresses safe for either short- or long-term conditions of neck and shoulder pain. You should alternate 20 minutes of heat with 20 minutes with cold for a total of 40 minutes.

    Physical therapy and chiropractic adjustments can help keep the spine in balance. Your health care provider can offer the best options for your condition – concerning exercises, supplements and medications. Acupuncture is a form of traditional Chinese medicine (TCM) that involves the insertion of thin needles into the skin at strategic points. Though not of Western tradition, it has become an accepted treatment for managing pain.

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