1. Your Workstation Could Be a Culprit
Sitting at a computer workstation that is not measured correctly for your body can lead to neck and shoulder strain. Keep your keyboard and mouse close to you to avoid reaching across your desk to use them. Your keyboard should be at the level of your elbows as you sit--too high and you'll keep your shoulders shrugged up, too low and you'll slump down to reach the keys. Take frequent breaks throughout the day to rest and stretch.
2. Improve Your Posture
Where the head goes, the shoulders will follow. Postures with your head forward and shoulders rounded create added stress to the muscles in the neck and upper back. Have someone look at you from the side. Your ear and shoulder should be in a line. If they aren't, exercises and practice, practice, practice can improve your posture.
3. Keep Your Stress Low
That's easier said than done these days. Stress can cause physical pain in your body. Tension at home, work or even in traffic can make your shoulders and neck so tight they actually ache. During the day, take some deep breaths if tension is rising. Shrug your shoulders up for a count of 5, and then drop them. Repeat this a few times to relax the muscles. Getting a massage or making time for recreation also help.
4. Treat Old Shoulder Injuries
Chronic shoulder injuries or scarring from surgery can affect the function between the shoulder and neck. It's common to have reduced range of motion after injury. Left untreated, adhesions in the muscle can affect surrounding tissue. Maintain your recommended physical therapy plan of stretching and strengthening. See a massage therapist for specialized post-surgical treatment of scar tissue.
5. Lighten Your Load
A heavy purse held on one shoulder can cause uneven strain to your neck. Kids are now suffering from neck and shoulder problems because of their heavy school backpacks. Clean your purse out regularly. Make sure your kids carry their backpacks with the straps on both shoulders. A backpack should carry only 10 to 15 percent of the carrier's body weight in it. It helps to have them carry the heaviest book in their arms instead of in their bag.
