Exercises for neck and shoulder pain relief

 

Understanding Neck and Shoulder Pain

Do you find yourself rubbing and stretching your neck during the day, trying to ease a pain or discomfort you just can’t seem to shift? You’re not alone. Studies show that up to 70% of Australians experience neck or shoulder related pain at some point, with desk jobs, long commutes and poor posture being major contributors. The problem often starts with muscle tension, exacerbated by slouching or sitting in less than ideal positions for hours without getting up to move the body. Then add a bit of stress to the mix or the wrong kind of ergonomics; a workstation not set up correctly, an unsupportive pillow and the discomfort can suddenly turn into a chronic issue.

Anatomy of Neck and Shoulder Pain

When you have a basic understanding of the anatomy of the neck and shoulders it can help you address and alleviate the pain more effectively.

The Cervical Spine: The cervical spine comprises the first seven vertebrae (C1-C7) of the spinal column, forming the neck region. This part of the spine supports the head's weight and facilitates a wide range of movements, including flexion, extension, rotation, and lateral bending. When the cervical spine experiences issues such as misalignment, degeneration, or injury, it can lead to pain and restricted mobility.

Muscle Tension & Trigger Points: Muscle tension often results from prolonged static positions, repetitive movements, or emotional stress, leading to the development of trigger points—hyperirritable spots within a muscle. These trigger points can cause localised pain and can refer pain to other parts of the body, contributing to discomfort in the neck and shoulders. 

The Importance of Posture: Poor posture, such as slouching or forward head position, places additional strain on the cervical spine and surrounding muscles. Over time, this strain can lead to muscle imbalances, increased tension, and the formation of trigger points, exacerbating neck and shoulder pain. 

Regular stretching is an effective way to alleviate muscle tension. When you incorporate certain stretches into your daily routine it can help reduce discomfort and improve your flexibility. 

 

Effective Neck Stretches for Pain Relief

Three exercises that will help neck and shoulder pain

1. Chin Tucks

   Purpose: Strengthen neck muscles and improve posture.
   How to Perform:

• Sit or stand upright with your shoulders relaxed.
• Gently tuck your chin towards your chest, creating a "double chin" effect.
• Hold the position for 5 seconds.
• Slowly return to the starting position.
• Repeat 10 times.

Frequency: 2-3 times daily.

2. Side Neck Stretch

   Purpose: Relieve tension in the sides of the neck.
   How to Perform:

• Sit or stand with your back straight.
• Gently tilt your head to the right, bringing your ear towards your shoulder.
• Hold the stretch for 20-30 seconds.
• Return to the starting position.
• Repeat on the left side.
• Perform 2-3 repetitions on each side.

Frequency: 2-3 times daily.

3. Upper Trapezius Stretch

   Purpose: Reduce stiffness in the upper trapezius muscle.
   How to Perform:

• Sit comfortably with your shoulders relaxed.
• Place your right hand under your right thigh.
• Use your left hand to gently pull your head towards the left shoulder.
• Hold the stretch for 20-30 seconds.
• Return to the starting position.
• Repeat on the opposite side.
• Perform 2-3 repetitions on each side.

Frequency: 2-3 times daily.

Tips for Stretching

• Consistency: Regular practice is key to experiencing benefits.
• Gentle Movements: Avoid bouncing or forcing a stretch.
  Breathing: Maintain steady breathing throughout each stretch to stay relaxed.

 

Shoulder Strengthening Exercises for Improved Posture   

Strengthening the muscles around your shoulders will help you maintain good posture and reduce pain. When these muscles are strong, they help keep your shoulders aligned, support your neck, and prevent poor posture/slouching that can lead to pain.

1. Scapular Squeezes
Purpose: Strengthen the upper back muscles, particularly the rhomboids and middle trapezius, to promote better posture.
How to Perform:

• Sit or stand with your back straight and shoulders relaxed.
• Gently pull your shoulder blades together, imagining you're trying to hold a pencil between them.
• Hold the squeeze for 5 seconds.
• Release and return to the starting position.
• Repeat 10 times.

Frequency: 2-3 times daily.

2. Shoulder Blade Retractions
   

   Purpose: Improve shoulder alignment and stability by engaging the muscles that retract the scapulae.
   How to Perform:

• Stand or sit with your arms at your sides.
• Without lifting your shoulders, pull your shoulder blades back and down.
• Hold this position for 5 seconds.
• Relax and return to the starting position.
• Repeat 10 times.

Frequency: 2-3 times daily.

3. Resistance Band Rows

   Purpose: Strengthen the upper back and shoulder muscles, enhancing posture and reducing strain on the neck.
   How to Perform:

• Secure a resistance band to a stable anchor point at waist height.
• Hold the ends of the band in each hand, arms extended in front of you.
• Stand with feet shoulder-width apart, knees slightly bent.
• Pull the band towards your torso, bending your elbows and squeezing your shoulder blades together.
• Hold for 2 seconds, then slowly return to the starting position.
• Perform 10-15 repetitions.

Frequency: Aim for 2-3 sets, 3 times a week.

Tips for Strength Training

• Maintain Proper Form: Keep your back straight and avoid shrugging your shoulders during exercises.
• Start Slow: Begin with lighter resistance and gradually increase as your strength improves.
• Listen to Your Body: If you experience pain (beyond typical muscle fatigue), stop the exercise and consult a healthcare professional.

 

Maintaining Good Posture Throughout the Day  

Being aware of and maintaining posture and proper alignment will help reduce the strain on muscles and joints.

Practical Tips

• Desk Setup: Ensure your chair supports your lower back, and adjust your monitor so the top is at or just below eye level. This setup encourages a neutral spine position, minimising strain.
• Regular Breaks: Take short breaks every 30 minutes to stand, stretch, and move around. These intervals prevent muscle stiffness and promote circulation.
• Mindful Movements: Incorporate posture checks into routine tasks. For example, when standing, distribute your weight evenly on both feet, and when sitting, keep your feet flat on the floor with knees at a right angle.

Role of Posture Form Pillows

Using a supportive pillow can help maintain proper alignment during sleep. Our pillows are designed to support the natural curvature of your neck and spine, reducing the risk of waking up with stiffness or pain. By promoting correct posture overnight, they contribute to overall posture improvement, complementing your daytime efforts.

Ergonomic Considerations for Pain Prevention  

An ergonomic workstation will help prevent neck and shoulder pain, especially for those who spend extended periods of time at a desk. It will help promote proper posture, reduce muscle strain and improve overall comfort.

Chair Support
A chair with good lumbar support maintains the natural curve of your lower back, preventing slouching and reducing strain on the spine. Adjustable features, such as seat height and backrest angle, allow further customisation. Check that your feet can rest flat on the floor, and your knees are at a 90-degree angle. A Peanut Pillow can be very handy for both lumbar support and coccyx alignment

Monitor Position
Position your monitor so that the top of the screen is at or just below eye level, about an arm's length away. This encourages a neutral head position and minimises neck strain. If you use multiple monitors, place one directly in front of you and the second one to the side - to reduce excessive head turning

Keyboard and Mouse Placement
Place your keyboard and mouse at a height that allows your elbows to remain close to your body, forming a 90-degree angle. Keep your wrists straight and aligned with your forearms to prevent strain. A keyboard tray or an adjustable desk can further improve ergonomics.

Standing Desk
Incorporating a standing desk or a sit-stand converter allows you to alternate between sitting and standing and reduce prolonged static postures.  Adjust the desk height so that your elbows are at a 90-degree angle when typing and your monitor remains at eye level.

Actionable Steps to Adjust Workstation Ergonomics

1. Assess Your Current Setup: Take note of any discomfort or awkward postures during your workday.
2. Make Incremental Changes: Adjust one element at a time, such as chair height or monitor position, and observe the effects.
3. Use Ergonomic Accessories: Consider footrests, monitor risers, or ergonomic keyboards and mice to enhance comfort.
4. Seek Professional Advice: Consult with an ergonomic specialist or occupational therapist for personalised recommendations.

Exercises for a Pain-Free Night's Sleep  

Incorporating a few simple stretches into your pre-sleep routine can help you relax and reduce muscle stiffness accumulated throughout the day promoting a better night's sleep.

Pre-Sleep Routine
Establishing a consistent pre-sleep routine that includes a few stretches can signal to your body that it's time to calm the mind and prepare you for sleep.

Recommended Exercises

1. Neck Rolls
   Purpose: Release tension in the neck muscles.
   How to Perform:
• Sit or stand comfortably with your shoulders relaxed.
• Slowly drop your chin toward your chest.
• Gently roll your head to the right, bringing your ear toward your shoulder.
• Continue the motion, rolling your head back and then to the left.
• Complete the circle by returning to the starting position.
• Perform 5-10 rotations in each direction.
2. Shoulder Shrugs
   Purpose: Ease stiffness in the shoulders.
   How to Perform:
• Stand or sit with your back straight.
• Inhale deeply and lift your shoulders up toward your ears.
• Hold the position for a few seconds.
• Exhale and let your shoulders drop back down.
• Repeat 10 times.

3. Child's Pose

   Purpose: Stretch the back and shoulders.
   How to Perform:
• Kneel on the floor with your big toes touching and knees spread apart.
• Sit back on your heels and extend your arms forward, lowering your torso between your thighs.
• Rest your forehead on the ground and relax in this position for 1-2 minutes, breathing deeply.

 

Taking Control of Neck and Shoulder Health 

Many of us experience neck or shoulder related pains from time to time, for some it turns into a chronic problem. When you take charge of your own neck and shoulder health it can be empowering as well as make a big difference in terms of less pain and overall well-being. 

A basic understanding of the anatomy of the cervical spine, incorporating stretching and strengthening exercises, maintaining good posture and optimising your ergonomic environment, are all little steps that can reduce discomfort and help prevent future pain. 

A healthy lifestyle that encompasses regular exercise, proper nutrition and effective stress management will ripple effect into better health and more energy. Additionally, quality sleep is key and plays an important role in both pain management and wellbeing.