A pain-free shoulder and neck is a blessing that most people take for granted and do not appreciate until it’s gone. Most of the time, you may be doing something normal, and your neck will start to hurt. This happens when your posture is incorrect, or you may have done some vigorous exercise that you rarely do. 

Putting a strain on the muscles sometimes leads to pain. Neck and shoulder pain can ruin your entire day, and if you do not fix the issue, then it can turn chronic and make it difficult for you in the future to treat it. 

One must be very cautious about it. 

• Sleeping in an improper position can lead to painful neck conditions like torticollis.
• Lifting children improperly can strain your neck and shoulder muscles.
• Overhead housework tasks can irritate the neck and shoulders if done for long periods.
• Carrying a shoulder bag unevenly can put strain on both the shoulder and neck.
• Poor posture, like hunching, can lead to significant neck and shoulder pain over time.
• X-rays, MRIs, and CT scans are common methods to diagnose neck and shoulder pain.
• Stretching and regular breaks can help relieve neck and shoulder tension

So read below to learn about the causes of neck and shoulder pain and how you can fix it. 

Neck and shoulder pain occurs for many reasons, and if not treated, it becomes chronic. There are five top reasons for neck and shoulder pain:

A good night’s sleep can be very beneficial for your physical health, but at the same time, it can lead to neck and shoulder pain as well. If you do not sleep with a proper posture, then you can quickly put a strain on your neck, which can become unbearable. 

When your neck muscles become irritated during sleep, they ache, making it difficult for you to turn your head around, side to side. This condition is known as torticollis, which can happen due to sleeping with your neck at a different angle than usual.

 Sometimes, neck pain starts if you sleep on the couch and your head is lying on the armrest. 

You should not ignore it once it arises because then it might get worse if left untreated. However, gentle neck exercises can help you out if this situation arises. 

Playing with kids can quickly strain your back and neck because they may jump on you out of nowhere and put pressure on the wrong angle. Kids love to be picked up and thrown up in the air, which is how most people injure their necks and shoulders. 

To avoid this, you must try to bend your knees and lift them close to your body so that there is less strain on your muscles. It is common knowledge that the force required to raise a child standing father from you is greater than the child’s weight. So when lifting your kid, pull them closer and then lift them. 

Doing simple housework such as cleaning out your closets or the fans in your house may strain your neck and shoulders. Working overhead can make you lean upwards and irritate your shoulders and neck. 

So if you are carrying out simple housework tasks, it is a brilliant idea to take small breaks every 10 to 15 minutes, change your positions, and rotate your neck and shoulders. 

After you are done, try stretching yourself to ensure your muscles are not stiff and stuck in one place. Stretching is a great exercise to relax our muscles to relieve pain.

A shoulder bag is another common reason for shoulder and neck pain, and you may not even know about it. Whether your bag is half full or small, it will start to strain your shoulders over time because the bag itself has some weight to it. 

Since the pack will pull your shoulder down from one side, you will put force on your neck to keep your head straight and not bend. This posture can put a strain on your shoulder and neck muscles and can make them ache.

 If your bag is filled with books or a laptop, it will put more pressure, so the solution is that you can alternate the bag from one shoulder to another. 

You can also wear the bag in a crossbody style and switch positions to avoid pain on one side only. 

If you hunch around while walking or do not sit upright at work, this can put pressure on your neck and back muscles. Many people sit in lousy posture during work and at home watching TV, so to slump around can strain your neck and shoulders. 

Taking breaks from your TV and computer and walking around for five minutes is a good idea. This helps in keeping your back and neck upright and relaxes your muscles. 

If you are feeling pain and irritation in your neck, then there are three major ways your pain can get diagnosed. These ways include:

plain x-rays can help determine what is wrong with your bones and allow your doctor to prescribe the right treatment plan. 

Magnetic resonance imaging is advised when an X-ray is not entirely clear. It is a non-invasive procedure that allows the doctor to go deep into your bones and figure out exactly where the problem lies. 

CT scanning is an alternative to MRI and a very accurate procedure for neck and shoulder pains. 

EMG and NCV (Electromyography and Nerve Conduction Velocity) are sometimes opted to diagnose shoulder and neck pain. This procedure is also used for tingling and feeling of numbness in your body and is another option for a CT scan and MRI.

Once a diagnosis has been made, your doctor will be able to treat your pain properly and provide you with relief using medication. 

Anti-inflammatory medications or topical creams prescribed by a doctor can help reduce pain and inflammation. Regular stretching exercises and ergonomic adjustments at work or home can prevent further strain. 

You can relax if you suffer from neck and shoulder pain because these issues can be treated. However, you need to follow proper precautions to avoid it. When your pain gets consistent, visit a doctor, and they will prescribe you anti-inflammatory medicines to take and gel-like cream to apply. 

Over time, your pain will subside, and you will get your neck and shoulders back to normal again.