Research shows that over 20 million people across the UK suffer from musculoskeletal (MSK) conditions, such as arthritis or back pain. Alongside lower back pain, neck and shoulder pain are among the most common forms, particularly in older adults.
Age is a large risk factor for MSK conditions, simply due to the wear and tear our bodies experience throughout everyday life. However, while we can’t control our age, we can influence other factors that affect neck and shoulder health, such as our posture and sleeping position.
If you’ve been experiencing neck or shoulder pain recently, it’s important to take steps to manage symptoms and treat the root cause. MSK conditions can impact mobility, make daily activities incredibly difficult, and have been linked with a greater risk of depression, anxiety, and social isolation.
With that said, here are five ways to prevent and manage neck and shoulder pain.
What can cause neck and shoulder pain?
There are several potential causes of neck and shoulder pain. We’ll cover some of the most common below.
Health conditions
Arthritis of the neck
Arthritis of the neck, also known as cervical spondylosis, is a common cause of neck pain. In fact, research shows that up to 85% of people over 60 experience cervical spondylosis.
The condition is caused by the disks and joints in our necks naturally wearing over time. Alongside neck pain and stiffness, arthritis of the neck can also cause headaches, muscle spasms, a loss of balance, and grinding or popping sensations in the neck. However, some people don’t experience symptoms at all.
Shoulder impingement
Shoulder impingement is a common cause of shoulder pain. It occurs when a shoulder tendon rubs or catches on a nearby tissue or bone as you lift your arm.
Symptoms of shoulder impingement include pain in the top or outer side of your shoulder, pain that’s worse when you lift your arm, and arm weakness.
Shoulder impingement can be caused by injury, shoulder overuse (for example, from sports such as tennis), and bursitis (inflammation of the fluid sacs that surround the shoulder joints to allow for movement).
Cervical radiculopathy
Cervical radiculopathy, also known as a pinched nerve, occurs when a nerve in the neck becomes irritated.
It can cause pain, tingling, weakness, and numbness that mainly affects the neck, but can spread to other areas, including the arms, chest, shoulders, and upper back.
Cervical radiculopathy can be caused by trauma or injury, but is more often an age-related, degenerative condition that affects older adults.
Sleeping position
If your neck becomes locked in an awkward position during sleep or your spine isn’t aligned, this can place excess strain on the neck and shoulders, causing pain.
You can read more in our article: What are the best and worst sleeping positions? The quality of your pillow and mattress can also impact neck and shoulder health.
Injury and muscle strains
Neck and shoulder pain can be caused by injuries or muscle strains.
For example, whiplash, which most often occurs as the result of a slip, fall, or traffic accident, can cause neck and shoulder pain, headaches, and difficulty moving your head.
Similarly, several muscles, including the trapezius and rhomboids, are connected to the neck and shoulders. If these become strained (through exercise, for example), you may experience neck and shoulder pain or stiffness.
Note: Sudden, unexplained neck or shoulder pain can be a sign of a cardiac event. In this case, it’s important to seek emergency medical attention.
You may be experiencing angina, which is a common symptom of coronary artery disease, caused by the blood supply being cut off from the heart. Angina pain can cause pressure in the chest that may also spread to the neck, shoulders, arms, jaw, or back.
Sudden, unexplained neck and shoulder pain can also be a sign of a heart attack.
How is neck and shoulder pain treated?
Treatment for neck and shoulder pain will depend on its cause. If your pain is mild, you may find relief with home remedies.
However, if you’re experiencing severe pain, it’s important to speak to your GP or other health professional. They can determine the cause of your neck and shoulder pain and advise you on the best course of treatment.
For example, people with severe shoulder impingement may require steroid injections or surgery, while those with arthritis of the neck may benefit from physiotherapy.
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5 ways to manage and prevent neck and shoulder pain
Alongside treatment, there are things you can do to help manage symptoms and prevent neck and shoulder pain in the future.
We’ll cover some examples below.
1. Add stretching to your routine
Gentle stretches can help to relieve neck and shoulder pain and improve your range of movement.
In this study, regular stretching for four weeks reduced pain and improved neck function and quality of life in office workers with chronic neck or shoulder pain.
Check out these exercises for shoulder or neck problems from the NHS if you’d like to get started. Experts advise adding stretching to your routine gradually to prevent further strain.
Or, why not join our weekly strength and stretch session over on Rest Less Events?
Note: If your pain is severe or worsens with stretching, it’s important to stop immediately and book an appointment with your GP or health professional, such as a physiotherapist.
2. Consider using hot or cold therapy
Hot and cold therapy (for example, using ice packs or heating pads) has been noted as an effective treatment for neck and shoulder pain.
While there’s currently no evidence to suggest whether one is better than the other, experts generally recommend using ice on new injuries, and heat on longer-term ailments (such as arthritis), or once swelling has subsided.
This is because ice helps reduce inflammation and limits sudden pain from new injuries by slowing circulation, reducing swelling, and constricting blood vessels. Meanwhile, heat relaxes stiff muscles by improving circulation and allowing more oxygen and nutrients to reach the affected area, promoting healing.
That said, research suggests that a combined approach may be most beneficial. In this study, people suffering from acute neck or back pain benefited equally from hot or cold therapy when combined with ibuprofen.
3. Take steps to improve your posture
Sitting or standing in a slouched position for long periods places stress on the body, particularly in areas along the spine like facet joints and intervertebral discs. This can contribute to neck, shoulder, and lower back pain.
Over time, poor posture can also cause muscles to adapt by lengthening or shortening, increasing the risk of muscle imbalances and exacerbating pain and stiffness.
Studies have drawn a significant link between rounded shoulder posture, forward head posture, and neck and shoulder pain.
Good posture requires spinal alignment (also referred to as a neutral spine). Specific exercises, such as child’s pose and thoracic spine rotation, can be useful for improving posture, as can activities like yoga and Pilates.
Check out our article for further tips on improving your posture.
4. Adjust your sleeping habits
Neck and shoulder pain can make it difficult to get a good night’s sleep. Some people struggle to get comfortable, while others find themselves woken up by bouts of pain. Research suggests that as many as 80% of people with arthritis have trouble falling and/or staying asleep.
Experts have also noted that the connection between poor sleep and MSK pain works both ways. Just as neck and shoulder pain can disrupt sleep, a lack of sleep can increase pain and impact the body’s ability to rest and repair itself. For example, research indicates that 70% of people suffering from rheumatoid arthritis have problems with sleep
However, while getting good quality sleep can be challenging when you’re in pain, there are things you can do to help.
The first involves your sleeping position. According to experts, sleeping on your side or back is more gentle on your neck than sleeping on your front, which can exacerbate pain.
Having a pillow or mattress that’s too firm, thick, or soft can also cause neck and shoulder strain. For help choosing, you might like our guides on finding the right pillow and mattress.
For more general guidance, you might also find our article, 9 tips for sleeping better with arthritis, useful.
And if you’re looking to quiet your mind and stretch your muscles before bed, you might be interested in an evening wind-down yoga session over on Rest Less Events.
5. Consider whether your work environment could be a contributor
This study examined shoulder and neck pain in over 12,000 workers from 18 different countries.
It found that neck and shoulder pain were most common in roles that compromised people’s posture, required them to handle heavy objects manually, or sit at a computer desk for long periods. For example, nurses, office workers, manual workers, hairdressers, dentists, and taxi drivers.
If you suspect your work may be contributing to your neck and shoulder pain, it’s worth considering what steps you could take to improve things. For example, steering wheel grips can help drivers relax their hold and minimise neck and shoulder tension, while adjusting workstations to eye level can be useful for nurses and manual labourers.
Final thoughts…
Neck and shoulder pain are among the most common musculoskeletal problems. Aside from causing pain and discomfort, neck and shoulder pain can affect mobility and quality of life.
Luckily, several things can help – whether that’s adjusting your nighttime routine or improving your posture.
For further reading, head over to our general health section. Here, you’ll find information on everything from bone health to improving longevity.
What has helped you overcome neck and shoulder pain? Is there anything else you’d like to share? We’d love to hear from you in the comments below.
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