Stress Creates Neck and Shoulder Pain
Recently I have seen many patients suffer from a lot of muscle tension in their neck and shoulders. Their necks are firm and inflexible they can hardly move them, and their shoulders hunched up under their ears. Hard shoulder and neck stiffness and pain may require physical therapy to relieve symptoms. So, I would like to share with you the things you can do to reduce or relieve neck and shoulder pain.
Sources of Neck and Shoulder Pain
My patients were surprised when I told them that most of the neck and shoulder pain they suffered was caused by structural stress, simple things we do every day which you can’t expect to be a reason of pain.
Sit or stand in a bad position makes your head tilted forward imposing frequent twist on neck and shoulder muscles to restrain your head from slipping forward.
Lift or move the shoulder muscles to a higher position in our daily routine we constantly, generally unknowingly, raise the levator shoulder blade, the major muscles of the shoulders, this produce tenseness of the neck and base of skull muscles. We do this in multiple ways:
Put and hold the phone between your ear and shoulder several times a day if your jobs and actions require talking on the phone.
Performed overhead work that Gives a rise to you to lift your arms above your head for a long period of time, like painting of ceilings, raising weighty boxes to high shelves, etc.
Spend 8 hours each day, 5 days a week typing at a keyboard which is too high- and/or relaxing your elbows on armrests of a too low chair when you work at a desk may cause you pain in your neck and shoulders.
A state of anxiety stabilization brought on by chronic stress. This is what literally causes us “ get our back up “ collecting and holding our shoulders in a form of self-preventative position, just like an animal bowing it’s back, and put their head down sensing an attack.
Warning Symptoms of Chronic Neck and Shoulder Pain
Most of us are usual with that common inconvenient sensation like a narrow band is around our neck and shoulders and probably some very inflammation trigger points, areas that when touched makes us startle. Moreover, we may not be able to avoid pain in our neck and shoulders when we move our head to either side. In spite of, with poor frequent structural habits, Compressed nerves in the cervical spine can cause symptoms that require a visit to a specialist:
Inability or numbness in the hands or fingertips
Dropping things or not being able to lift them
Loss of sensation in the muscles of the arms
Pain in the head or/and continual delicacy in the occipital muscles, that group of muscles at the base of your head that extends from ear to ear
A Simple Exercise To Relieve Tightness
Here’s a simple stretching exercise you can do several times during the work that helps you relax your neck and shoulders muscles:
Lower the head forward and make the chin on the head and then return it to the original position.
Put your head forward, Bend the head to the right and then return it to the original than to the left and back it to the original.
Bend head slightly backward, then to the original position
Stop your head forward, chin the chest, tilt your head to the right and then to the left.
Other Things You Can Do
With common sense and simple things you will help keep your neck and shoulder muscles sanitary:
Proper and good monitoring of your work and adjust the height of the keyboard and height of the chair, use a speakerphone or headset to obviate cradle of the phone.
Good monitoring overhead mechanics, take recurrent extension breaks to relax the neck and shoulder muscles, try to lift heavy materials properly, almost everyone don’t have forklifts at home or in their offices, So reduce the size of heavy boxes to more manageable sizes.
Do aerobic exercise like walking, running, rebounding, to reduce tenseness.
Drink water, joints, and muscles need sufficient water to perform properly. At least eight cups of water a day or more depending on weight, activity, and environment.
Massage or acupressure done by a professional practitioner can positively affect the neck and shoulders and relieve pain.
Taking a warm bath containing Epsom salts will help you remove the inflammations that can be a cause of the pain as it removes lactic acid accumulated in the tough muscles, The use of analgesic cream containing menthol can help relax the narrow muscles further.
Supplements of Calcium and magnesium can also help to relieve density and pain in tight muscles.
Although you may not have the ability to remove stress from your life, or totally avert physical maneuvers that strain your neck and shoulder muscles, You can remove or reduce stress significantly in the neck and shoulders that can develop. Adhering to the proper habits of the neck and shoulders, Simple stretching exercises a few minutes each day will help you manage your muscle tension, avoiding persistent pain in your neck and shoulders.