Initial remedies for pain in the shoulder and neck are similar and effective, no matter what the source of the damage is. While neck pain and shoulder pain can be caused by traumatic injury, such as whiplash or joint dislocation, they are more often the result of overused muscles and tendons. When patients can't immediately discern a cause, subconscious habits of posture or poor sleep support may be at fault. Reducing inflammation and getting pain relief represent the first courses of action.
Ease Stress
Most people will cease an activity, such as throwing a baseball or washing windows, when neck and shoulder pain begins. The University of Maryland Medical Center, or UMMC, however, suggests curtailing all unnecessary activity for a few days. Continuing to work inflamed muscles, joints and tendons compounds the damage.
If posture causes shoulder or neck pain, rest can bring immediate pain relief and indicate that changes need to be made. Patients should pay special attention to resting in positions that support the entire spine's natural curves. The American Chiropractic Association, or ACA, notes that supportive furniture, lumbar cushions and new bed pillows may help ease stress on the shoulders and cervical, or neck, area.
Curb Inflammation
Neck and shoulder pain is accompanied by local inflammation. In addition to resting, cooling the heat in the affected area and reducing the swelling will bring pain relief. The UMMC recommends applying cold therapy intermittently during the first two days following the injury. A chilled reusable gel pack can be applied for 20 minutes at a time, as needed.
If muscle stiffness and soreness lingers after two days, patients can alternate cold and hot therapy. Gel packs can be microwaved for heat applications. The UM Medical Center also reports that anti-inflammatory medications such as ibuprofen and acetaminophen will reduce heat, swelling. and shoulder and neck pain.
Recover Range of Motion
Remaining immobile won't restore musculoskeletal strength and flexibility. The UMMC notes that patients should gradually resume normal activities when shoulder and neck pain subside. The ACA suggests performing and holding gentle stretches to "remind" the body of its natural range of motion, also bringing pain relief.
Neck rolls consist of dropping the head to the shoulder and rolling the head forward, holding for 5 seconds, and then rolling backward, holding, and repeating the sequence five times. To address shoulder pain and flexibility, patients should move the right arm across the chest horizontally. The left hand should gently press against the right upper arm, stretching the right shoulder. Hold, and then repeat on the other side of the body.
