Neck and shoulder pain from exercise may be caused by strain, impact or incorrect positioning. The neck and shoulder are connected, so pain or injury in one is likely to also affect the other. If you experience neck and/or shoulder pain that is severe, debilitating or does not go away easily, see your doctor to rule out possible serious causes, including nerve damage, bone spurs or a herniated disk
Strain and Impact
Strain occurs when you work the muscles too hard and they become overloaded. This may happen when trying to lift heavy weights, as in a shoulder press or bench press. Strain may also occur when your neck muscles are held tense for too long. You may also experience neck or shoulder pain due to direct impact or impact to surrounding structures of your body. Some examples include the impact that occurs when you hit a soccer ball with your head or absorb an impact in a football tackle.
Misalignment
Another common cause of neck injury is misalignment. This occurs when you perform an exercise with the head and neck in an incorrect position. For example, turning your head while performing the rabbit -- a yoga pose in which your body is tilted forward with pressure on the crown of the head -- may result in an injury from misalignment.
Neck and Shoulder Rolls
These simple exercises may relieve exercise-induced neck and shoulder pain. They strengthen and relax the muscles, and may help prevent further pain from occurring. Talk to your doctor before trying these exercises, and do not do them if you experience increased pain during the exercises.
Sit in an upright position with your back straight. Use a supportive chair or wall, if necessary. Bring your right ear toward your right shoulder. Hold the position for one breath. Then bring your chin towards your chest for one breath. Then bring your left ear toward your left shoulder. Hold the position for one breath. Let your head drop back and hold for one breath.
Bring your head back to a straight upright position and roll your shoulders backwards in a circle three times. Make the circle as large as you can to cover your full range of motion. Repeat rolling the shoulders forward. Repeat the neck and shoulder sequence 10 times.
Alternative Treatments
Other ways to treat neck and shoulder pain due to exercise include rest, massage, acupuncture or heat application. Resting and refraining from the exercise that caused the pain may allow your body to heal naturally. Applying a warm hot water bottle increases circulation to the affected area, stimulating your body's natural healing mechanisms. Find a sports massage therapist to gently treat neck and shoulder pain, especially if it is chronic or results from tensing the neck often. An acupuncturist uses special needles to stimulate specific pressure points, which may help release blocked energy and relieve stress, tension and pain.
References
- Sports Injury Clinic: Radiating Neck Pain
- "Joints and Glands Exercises"; Rudolph M. Ballentine, M.D.; 1977
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