Simple ways to treat neck and shoulder pain at home

Neck and shoulder pain is becoming more and more common not only among the elderly but also among young people today. One of the causes of this disease is due to unhealthy living habits. In the early stages, the disease often only causes mild pain. Therefore, many people tend to ignore their illness. However, after a while, the disease will become more severe and cause the pain to spread to the shoulder and arm area. This makes daily activities more difficult and is accompanied by other symptoms. Therefore, this article by Enbi Bao Bao Nail & Spa will help you know some simple and effective ways to prevent and treat neck and shoulder pain at home.

What is neck and shoulder pain?

Neck and shoulder pain is a phenomenon in which the muscles of the neck and shoulder area are stiff, leading to pain and fatigue in the neck and shoulder area. Patients often have pain in the neck and shoulder area in the morning when waking up. This makes it difficult for them to move their neck.

The pain will increase in severity if the patient persists without treatment and will be more obvious when moving vigorously in the neck, shoulders, and neck. When neck and shoulder pain persists, it leads to harmful effects that cause the disease to become complicated into other more serious diseases such as sensory disturbances, muscle atrophy, paralysis, etc.

Causes of neck and shoulder pain

Currently there are many causes of neck and shoulder pain and they are divided into 2 main types:

Mechanical neck and shoulder pain

The cause of this disease is related to living habits.

Incorrect posture: Incorrect daily posture is the cause of frequent neck and shoulder pain and increased bone and joint diseases because it will cause blood vessels to be compressed and difficult to circulate. However, very few people pay attention to this habit. Some postures that people often have are:

• Sleeping on a pillow that is too high or stacking many pillows when sleeping.
• Frequently jerking the neck suddenly when exercising and playing sports..
• Sitting with the head on the table.
• Standing or sitting for too long, especially office workers.
• When carrying things in the wrong posture, it strains the muscles.

Regularly working or exercising too hard: a typical example is that some athletes often practice at high intensity, leading to neck and shoulder pain.

Being exposed to cold: some people often have the habit of bathing at night or sitting for a long time in front of a fan or air-conditioned room,… This affects the nerves that control the activity of the neck and shoulder muscles and leads to pain.

Soft tissue injuries: Soft tissue includes muscles, ligaments and tendons. Therefore, when soft tissue is injured, it can lead to pain such as stiff neck, headache or muscle spasms.

See more: Why do office workers often go to nourishing hair wash and scalp massage?

Pathological neck and shoulder pain

Neck and shoulder pain can be a warning sign of underlying diseases in your body such as:

• Nervous dysfunction: When the nerves in the neck and shoulder area are stretched or overstretched, it can cause nerve dysfunction in this area. This is also a common cause of pain.
• Cervical spondylosis: This disease often occurs in people over 40 years old when the bone spurs on the cervical spine compress the nerves that control the sensation of the neck, shoulders, and neck, causing the patient to feel pain and stiffness in the neck when waking up.
• Neck and shoulder pain with headache: This phenomenon occurs when the muscles tighten in the back of the neck, causing the neck to dislocate, causing a feeling like a migraine. The symptoms are easily recognizable such as: migraine or one side of the face, pain in the area around the eyes, headache after moving the neck.
• Cancer: In some cases, prolonged neck and shoulder pain is also a symptom of head or neck cancer. In addition, these pains are also one of the warning signs of lung cancer.

In addition, there are other causes such as:

• Age: Most older people are susceptible to neck and shoulder pain because the body begins to age faster. In which, the skeletal system degenerates and declines in function.
• Weather: When the weather turns cold, it also causes blood vessels to constrict, reducing the ability to transport oxygen and blood, which also leads to pain.
• Unreasonable diet, lack of nutrients: frequent vitamin and mineral deficiencies will weaken peripheral nerves, causing pain in the neck and shoulders.

Symptoms of neck and shoulder pain

Neck and shoulder pain is often clearly recognized through symptoms such as:

• When the muscles in the neck area are twisted and tense, making it difficult for you to move your neck or lift objects.
• The pain spreads down the shoulder and arm to the fingers, causing numbness and sensory disturbances.
• Neck and shoulder pain often occurs when you first wake up or when sitting at work.
• The pain increases with vigorous activity but decreases after resting.
• Prolonged pain affects sleep quality and appetite.
• Often feels dizzy, tinnitus, and lightheaded due to reduced blood flow to the brain.

How to prevent neck and shoulder pain

To avoid neck and shoulder pain leading to more serious complications, you need to:

• Have the correct posture when sitting, lying down or standing; do not hold a position for a long time or vigorously move the neck, shoulders, and arms to avoid muscle strain; do not bend the neck for too long.
• Do not bend or twist the neck, shoulder, and arm joints because it can easily cause the disc to herniate.
• Do sports exercises to improve health as well as limit joint pain.

Simple home remedies for neck and shoulder pain

Relax

Neck and shoulder pain will increase if you continue to sit for too long or move your neck incorrectly. At this time, the patient should let the neck rest and limit strong neck movements such as twisting the neck. In addition, neck and shoulder pain will also be significantly relieved if the mind is relaxed, so you can participate in gentle relaxing activities such as yoga, meditation,…

Healthy diet

One of the best ways to treat neck and shoulder pain at home is to have a suitable diet to help the body supplement enough nutrients, vitamins and increase the body’s recovery process. Below are some foods that can effectively support the adjustment of neck and shoulder pain:

• Foods rich in vitamin C such as oranges, tangerines, grapefruit, mangoes, papaya, … Vitamin C is a substance that increases the ability to produce collagen to help strengthen the structure of muscles, tendons, and bones, so that damaged tissue can recover faster.
• Foods rich in vitamin A such as sweet potatoes, carrots, spinach, … Vitamin A helps promote the production of white blood cells in the blood to fight viruses and infections, thereby speeding up the recovery of damage.
• Foods rich in calcium such as tofu, seaweed, milk, broccoli, … Calcium supplementation will help patients increase the recovery process of cartilage damage for strong bones, while inhibiting degeneration and maintaining the flexibility of the musculoskeletal system.
• Foods rich in Vitamin D such as salmon, herring, milk, oysters, soybeans,… Vitamin D is essential for bone and joint development and is extremely necessary for the body.

Adjust living posture

Incorrect sleeping posture is one of the main causes of neck and shoulder pain. Therefore, patients should urgently adjust their sleeping posture. Here are some notes that patients need to know:

• Sleep on your side or on your back and avoid lying on your stomach because it can put pressure on the neck and shoulder area.
• Choosing a pillow with the right height and softness will also help your neck to be more comfortable when sleeping.
• You should choose a mattress with good elasticity to support your body and do not use a mattress that is too soft if you do not want the condition to get worse

In addition, for those who work or study, it is necessary to adjust their sitting posture to avoid causing muscle fatigue:

• The chair needs to be adjusted to a moderate height so that both feet are on the floor and the knees are lower than the hips.
• Always keep your back straight and your arms level with the table.
• Avoid holding one position for a long time, you can do light activities to stretch the muscles in your neck, shoulders, and nape.

Exercises to help treat and reduce neck and shoulder pain at home

Doing exercises for the neck, shoulders, and nape will help stretch the tense muscles; at the same time, help reduce pain and improve flexibility. Patients can refer to the following 2 exercises:

Exercise 1: Exercise to relax the muscles in the neck and shoulders

• The patient sits up straight and puts his left hand behind his back to fix his shoulder.
• Then put his right hand over his head, and turn his head to the right to stretch the muscles in the left neck.
• Hold this position for 10 seconds and do the same with the other side.

Exercise 2: Exercise to relax the muscles in the neck, shoulders and reduce pain

• The patient stands up straight and clasps his hands behind his back.
• Keep both arms straight and raise them up for 10 seconds.
• Do this movement 3 times.

Combine neck and shoulder pain treatment at reputable nourishing hair wash and scalp massage spas

In addition to self-acupressure at home, you can also go to spas specializing in nourishing hair wash and scalp massage for more comprehensive care and treatment. In particular, in Go Vap, there are many reputable herbal shampoo spas with skilled technicians, helping to quickly reduce stress and pain. You can refer to the list in the article Top 10 best nourishing hair wash and scalp massage spa addresses in Go Vap.

If you are in the Ho Chi Minh City area and want to experience better quality services, the article Top 11 best nourishing hair wash and scalp massage spas in Ho Chi Minh City will be a useful reference. The spas on the list all have a team of professional technicians, shampooing treatments combined with relaxing massage, helping to effectively treat neck and shoulder pain and bring a feeling of complete relaxation.

Neck, shoulder and nape massage at Enbi Bao Bao Nail & Spa Go Vap

When the pain lasts for a long time, it will adversely affect your health and cause insomnia, making daily activities more difficult. Treating neck and shoulder pain at home is one of the ways to save time and money. However, to completely treat this disease, you need more specialized therapies. Neck, shoulders and nape massage service in Go Vap is performed by highly skilled technicians of Enbi Bao Bao Nail & Spa combined with specialized treatments to help patients quickly reduce pain in the neck and shoulder. Below are the benefits of using massage services at Enbi Bao Bao Nail & Spa:

• Reduce pain and fatigue from the neck and shoulder, thereby helping your sleep to be deeper and more comfortable.
• Prevent bone and joint diseases and cervical and lumbar spine degeneration.
• Help muscles and joints relax, reducing muscle tension.
• Promotes blood circulation to help regulate blood pressure, reduce stress, and increase energy to improve concentration.

In general, there are many ways to treat neck and shoulder pain today. Enbi Bao Bao Nail & Spa hopes that the above information will be useful to you. If you want to relax and treat neck and shoulder pain quickly and effectively, please contact hotline 0909128692 or come directly to 58 Le Duc Tho, Hanh Thong Ward, Ho Chi Minh City (formerly: Ward 1, Go Vap District) for more detailed advice!

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