Are you feeling pain in your shoulders and neck? Sitting at a desk, driving all day, and even stress contribute to muscle pain in these areas. Wondering how to relieve shoulder and neck pain but don’t want to take medicine? We’ve made a list of ways on how to relieve shoulder and neck pain:
1. Proper Stretches
Stretching your muscles in the shoulders and neck can definitely help with pain. By regularly stretching your muscles, they loosen and eliminate the risk of tightening and spasming. Some of the best stretches for neck and shoulders are:
- Side neck stretch – Tilt your head until your ear is parallel with your left shoulder. Slowly roll head forward and over to right side until your ear is parallel with your right shoulder.
- Forward neck stretch – Lace fingers together behind head. Gently push forward so chin is pointing towards chest.
- Child’s pose – Sit on the floor on your knees. Rest stomach on knees, leaning forward until you touch the floor with your arms and hands.
- Cross body shoulder stretch – While standing, cross one arm in front of chest and hold your shoulder with the other hand until you feel a stretch in the shoulder. Switch sides.
2. Apply Ice or Heat
Use ice or heat for shoulder and neck pain. When using this method, start out with ice for the first 48 to 72 hours to prevent inflammation and numb the area. Only use ice for 15 minute intervals to prevent skin injuries. Transfer to heat if you want, using a heating pad, a hot compress, or even a hot bath. Heat relaxes the muscles by dilating blood vessels and promoting blood flow. Do not fall asleep using heat methods to prevent skin injuries.
3. Massage Gently
Another option of how to relieve shoulder and neck pain is to massage the areas gently. You can book an appointment with a masseuse to work tension out of the muscles and help them relax. You could also get your significant other or someone else at home to massage your neck and shoulders. Some other options for massaging would be a manual massage tool if you live alone and don’t want to pay someone else for a massage.
4. Watch How You Sleep
Your pain could be from poor sleeping positions. Scientists suggest sleeping on your sides or back and not your stomach to prevent pain. You could also try sleeping on a firm mattress without a pillow or a special neck pillow. Also, sleeping with one pillow is better than multiple because it can cause your neck to sit at an uncomfortable angle.
5. Using Epsom Salts
Sitting in a bathtub of hot water with epsom salts can help with your neck and shoulder pain. Not only will the heat from the bathtub help, but the epsom salts contain magnesium and sulfate to help regulate enzymes in your body. Using epsom salts also help your circulation, reduce stress, and increase muscle relaxation.
With this helpful list, you now know how to relieve shoulder and neck pain without medication. If pain still persists, we suggest taking an over-the-counter pain reliever or seeing your doctor if the problem persists. If we can help with any questions you have, please contact us!