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Find Relief from Your Neck and Shoulder Pain

Neck and shoulder pain are two things that everybody seems to go through at some point. Flare-ups can happen to anybody for a variety of reasons. They can arise from a bad sleep, stress and anxiety, poor posture, a pinched nerve, an injury or an awkward movement. Because this type of pain is so common, knowing how to address it on your own terms can be a major help. Here are four drug-free, non-invasive tips and tricks you can try out at home to relieve pain in your neck and shoulders.

1. Gentle Stretching

Careful stretching is one of the best techniques to relieve pain in the neck and shoulders. The key word there is careful. This is because the muscles in this part of the body are very sensitive to over-exertion. Too much stretching, or the wrong type of stretching, can lead to more pain and tension in the neck and shoulders. With this information in mind, watch Dr. Ho demonstrate some very simple, effective neck stretches:

Download the Free Neck Pain Management Plan

The Neck Pain Management plan includes the following resources:

  • Proper diet for chronic neck pain relief
  • Neck pain relief exercises
  • Restful sleep guide
  • Neck pain management plan, with tips for chronic neck pain treatment at home
  • Mental health guide
  • Ongoing plan for long-term management

2. Pay Attention to How You Sleep

Neck and shoulder pain from sleep is a very common problem for many people. It's very easy to unintentionally fall asleep in an awkward position that can lead to prolonged pain and discomfort in the neck and shoulders. Paying special attention to your positioning and alignment before sleep can help prevent this pain in the morning. Here are some tips to consider:

  1. Using a pillow that is too high can severely throw off your alignment and put tension on your neck muscles. Instead, try using a thin pillow.
  2. Try not to sleep on your stomach, as it can force the neck and shoulders into awkward positions during sleep.
  3. Stretch your neck and shoulders out before sleep.

how to improve neck and shoulder pain

3. TENS Therapy

TENS therapy is a form of non-invasive pain therapy that uses a safe, gentle electric current to stimulate nerves and muscles. This type of electrical stimulation leads to two benefits:

  1. The electrical current travels along the nerve fibres and blocks pain signals from reaching the brain.
  2. The current provides a deep, soothing massage for painful joints and muscles.

At-home TENS units like DR-HO'S Pain Therapy System provide effective relief from neck and shoulder pain. Adhesive, conductive gel massage pads allow the user to target the painful areas directly. Simply place the pads on the neck or the shoulders, turn the device on, and it will go to work immediately. You will feel a deep massage that constantly changes stimulation to keep your body guessing. With the Pain Therapy System, you can feel temporary relief from pain in as little as 20 minutes.


how to improve neck and shoulder pain

4. A Massage From an RMT

Massage is not just a luxury to indulge in at the spa every now and again. It's also an incredibly effective way to relieve pain. That said, it's important to make sure that you are seeing an RMT (Registered Massage Technician), as they specialize in understanding where to manipulate the body to best address your pain. For neck and shoulder pain, find a massage therapist that specializes in deep tissue massages. This type of massage is designed to penetrate deep into neck and shoulder muscles and work out tense or stiff spots called "knots". It can take a few sessions of massage therapy to work out years of built up tension.

how to improve neck and shoulder pain

5. Heat Therapy

Heat therapy can be an effective way to temporarily relieve pain and tension in the neck and shoulders. If these areas feel stiff or overworked, apply a heating pad or compress a hot towel to the painful area multiple times a day. Heat therapy works by dilating blood vessels, which increases blood flow to painful areas around the neck and shoulders. Better blood flow can also increase the circulation of oxygen and other nutrients to these areas, which help heal damaged tissue. Aside from better circulation, heat therapy in the form of a therapeutic bath can help the body release endorphins, which are hormones that reduce our perception of pain.

Find Relief From Neck and Shoulder Pain Today

Don't let neck and shoulder pain get in the way! Implementing these tips into your daily or weekly routine can help improve your range of motion and relieve nagging pain.

Learn more about Neck Pain with the following resources:

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