Neck and shoulder pain are common complaints, particularly in people who sit at desks or work on computers for several hours a day, explains MayoClinic.com. In some cases, an injury or potentially serious medical condition can cause lower neck and shoulder pain. It is important to see your doctor if you experience chronic pain, severe pain or pain that doesn’t subside with self-care and treatment.
Step 1
Maintain proper posture when sitting and standing. Keep your spine straight and hold your head over your spine instead of hunching over to help prevent pain.
Step 2
Take short breaks every one to two hours when sitting at a desk or driving for long periods. Staying in the same position for too long can lead to neck and shoulder pain.
Step 3
Stretch gently when you take a break or whenever you feel stiff. Tilting your head from side to side, squeezing your shoulder blades together and pushing your shoulders up and down can help relieve muscle tension that leads to pain, according to MayoClinic.com.
Step 4
Practice proper ergonomics at work, particularly if you work in an office setting. Adjust your monitor so that it is at eye level when you are sitting straight up in your chair. Keep your feet on the floor and your knees slightly lower than your hips to help you sit in a neutral position that will reduce fatigue on your neck and shoulders.
Step 5
Sleep on your back or on your side to minimize pressure on your neck. Use a pillow that supports the curve of your neck without forcing your head into an uncomfortable position.
Step 6
Wear proper protection on your shoulders if you engage in contact sports, and avoid overusing your shoulders to prevent injury and strain in your muscles.
