Neck pain is most commonly the result of injury to the muscles, tendons and ligaments that support the neck and shoulders. Other causes can include arthritis, which causes inflammation and pinched nerves, degenerative disc disease, which can cause pain in the neck and shoulders, and an odd symptom of a heart attack which can cause ‘referred’ pain to the neck, shoulders and arms. Treatment options for neck pain – Neck and shoulder pain caused by a muscle strain can be treated at home with rest and then the beginning of gentle exercises in the area of the injury. You can use ice therapy in the first 48 hours to increase the blood circulation to the injury and to relieve a bit of the pain. Wrap the ice pack in a towel and do not apply for longer than 20 minutes at a time. Over-the-counter pain medications are usually sufficient to treat the pain. After the initial pain wears off you can have your partner gently massage the injured area. Sleep with a special, supportive neck pillow and use heat therapy 48 hours after the initial injury. Limiting your activities will give the injury time to begin the healing process. Avoid strenuous exercises and contact sports and consult your doctor for advice about when it is safe to resume sports activities when you have shoulder and neck pain. When should I contact my doctor about my neck pain? – Be sure to contact your doctor if your neck pain does not subside after a few days of self care at home, if over-the-counter pain medication is not taking the pain away, it keeps you awake at night, or if you have a headache, fever and a neck so stiff that you can’t reach your chest with your chin, as this could be meningitis. Neck pain prevention – Here are some simple steps that you can take to prevent neck pain from muscle strain. ” Use a headset to talk on the phone rather than trying to squeeze your phone between your head and shoulder. ” Stretch your neck and shoulders regularly if you work at a computer all day. ” Keep your back properly supported if you sit at a desk all day. The center of your monitor should be at the level of your nose. ” Place the documents you are typing from at eye level in a copy stand ” Make sure your mattress is firm and supportive. Get a special neck pillow to properly support your head and neck while you sleep. ” Meditation and other relaxation techniques relieve stress and tension in the neck and shoulders. ” Always warm up before you exercise. Maintaining a regular practice of Yoga or Pilates can help relieve neck pain while also gradually building strength in those muscles that support the neck and shoulders. Regular exercise also lengthens these muscles causing them to be supple and less prone to strain. Always wear a seat belt in your car and employ other safety equipment designed to prevent injuries. Being mindful of your movements avoiding sudden jerking motions or twisting will also protect your neck and shoulders from injury.
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