6 ways to quickly relieve neck and shoulder pain

Mild to moderate neck and shoulder pain can be effectively improved with a number of methods such as applying compresses, drinking enough water, and stretching.

Neck and shoulder pain is a type of neuromuscular disorder that can occur in many people, causing discomfort and directly affecting movement and daily activities. Dr. Do Thi Hong Anh, Department of Rehabilitation, Orthopedic Trauma Center, Tam Anh General Hospital System, said that for cases of mild to moderate neck and shoulder pain, patients can apply some of the following home care methods.

Neck and shoulder pain is a common phenomenon, greatly affecting the daily activities of the patient. Photo: Freepik

Hot or cold compress

Applying heat helps loosen tense muscles and promote blood circulation. This is a simple but effective way to relieve neck and shoulder pain.

In addition, if the pain in the neck and shoulders is accompanied by muscle tension and soft tissue swelling, it may be due to injury or inflammation. At this time, cold compresses are a useful solution. Patients can apply cold compresses 2-3 times a day, 15-20 minutes each time.

Neck stretch

Stretching exercises will loosen the tight muscles in the neck area, helping to reduce pain and improve mobility, avoiding re-injury. Two simple exercises that patients can do are:

Exercise 1 : Push your chin forward and slowly bend it towards your throat. Then lift your chin up and keep it parallel to the floor, do this 10 times every hour.

Exercise 2 : Stand up straight, slightly bend your upper back. Then roll your shoulders in a circle without moving your arms, do 10 times and change directions.

Relax

Symptoms of neck and shoulder pain are often mechanical in nature, the pain will increase when moving the cervical spine, sitting for a long time, moving the neck incorrectly or walking a lot. Therefore, to reduce pain, patients should stop what they are doing and take more time to rest.

In addition, when psychological stress is relieved, muscle tension in the neck and shoulders is also significantly improved. Therefore, patients can seek yoga and meditation exercises to relax their mind.

Improve the working environment

Because of the nature of the job, which requires sitting in one place and operating a computer for a long time, office workers are one of the groups most susceptible to neck and shoulder pain. To improve this condition, patients should adjust their chairs to a comfortable position, place the soles of their feet on the floor and keep their knees lower than their hips; place their hands horizontally on the desk to reduce pressure on the spine, tendons, muscles, and joints in the neck and shoulder area.

Sleep in the right position

Incorrect sleeping posture is also one of the common causes of neck and shoulder pain. To improve this condition, when sleeping, patients should pay attention to: lying on their back or side, not lying on their stomach because this position will put pressure on the neck and shoulder area; choose a pillow with the right height and softness, so that the head is level with the neck; lie on a mattress with good elasticity, not too hard or too soft to support the body.

Drink enough water

This is a good habit, not only helps promote smooth blood circulation but also hydrates the disc, making this part stronger and more flexible. Thereby increasing the ability to withstand force and effectively reducing neck and shoulder pain. Therefore, patients need to supplement enough 2-2.5 liters of water per day.

Doctor Hong Anh performs physical therapy to treat neck and shoulder pain. Photo : Tam Anh General Hospital

Doctor Hong Anh recommends that neck and shoulder pain can come from many different causes such as age, injury, nature of work, illness... Therefore, when home treatments are ineffective, the pain becomes severe or abnormal signs appear in the neck and shoulder area such as loss of sensation, swelling, deformity, loss of mobility, fever... the patient should go to the hospital for timely treatment.

Phi Hong

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