Causes of Neck and Shoulder Pain and How to Relieve them

Have you ever experienced pain in the neck and shoulders? This is one of the most common medical complaints. Sometimes this complaint is also accompanied by stiffness or tension in the area, even headaches. The structure of the neck consists of muscles, bones, blood vessels, nerves, ligaments, and spinal cavities. This structure allows the neck to move flexibly, flowing blood to and from the head, and supporting the weight of the head. When you have an injury, or an abnormality in the neck structure, neck and shoulder pain will arise.

Some Causes of Neck and Shoulder Pain

Neck and shoulder pain can be caused by various conditions, including:

1. Muscle tension

There are several causes of strained neck muscles, including the use of muscles in the neck that are too frequent, too long down, reading while lying down, spasms (muscle spasms) of the neck, and poor sleep position.

2. Head and neck injuries

Head and neck injuries are one of the main causes of neck and shoulder pain. Neck injuries that cause head jerks (whiplash injuries) or injuries that make the neck bend can cause damage to muscles, bones, and nerves of the neck, resulting in neck and shoulder pain.

3. Disorders of the cervical joints

As we get older, the risk of osteoarthritis or inflammation in the cervical spine joints also increases. This condition can cause the formation of new bone protrusions (calcification of bones) in the neck joint gap, causing pain. In addition, spinal deformities, for example due to scoliosis or osteoporosis, can also cause neck pain.

4. Pinching of the nerves of the spine and neck

A shift in the structure of the cervical spine can cause pinched nerves. This will then cause pain, stiffness, or tingling that spreads to other parts of the body, such as the shoulders to the arms.

5. Certain diseases

Certain diseases, such as rheumatism, meningitis (inflammation of the lining of the brain), tumors in the area around the neck, and heart attacks, can cause neck and shoulder pain that radiates to the arms.

How to Relieve Neck and Shoulder Pain

To reduce pain that appears on the neck and shoulders, there are several ways you can do, namely:

1. Cold and warm compresses

For recent neck pain, try giving a cold compress to the neck. Wrap ice in a towel or cloth, then put on the sore neck for 15-20 minutes. The next day, give cold and warm compresses alternately. Warm compresses can be done by soaking a towel in warm water, then stick it on the painful part. Do this cold and warm compress combination 4 times a day.

2. Massage

Neck massage can be done to help reduce muscle tension. Make sure that the therapist doing the massage is a therapist who has been trained to massage the neck.

3. Exercise neck movements

When the neck and shoulders feel painful and stiff, there are several movements that can be done to reduce it, which is turning the shoulders, looking left and right, and bending the head back and forth slowly. Perform these movements 10 times each.

4. Change sleep position

Incorrect sleep can trigger neck and shoulder pain. Therefore, adjust the sleeping position so that the head position is not too high. One way is to sleep on a hard mattress without a pillow in the supine position. You can also use a special pillow to reduce neck muscle tension.

5. Taking drugs

If the previous steps don't work to reduce pain, try taking over-the-counter pain relievers, such as paracetamol. For severe neck pain accompanied by muscle stiffness, pain relievers and muscle relaxants may be needed by prescription. Apart from the above methods, physiotherapy is also often needed to overcome pain in the neck and shoulders. You can consult a doctor to determine the type of treatment that is best for treating neck and shoulder pain.

Prevention of Neck and Shoulder Pain

To prevent neck and shoulder pain, there are several ways you can do it, including:

• Improve body position. Make sure your shoulders are straight, straight and in line with your hips. The position of the head is also cultivated upright and parallel to the shoulders.
• Rest your neck and shoulders. Relax your neck and shoulders when you are traveling long distances, or after you have been working for a long time. Do this break for 10 minutes every time you move for 1-2 hours.
• Adjust and adjust work equipment, such as the height of tables and chairs, or the direction of the computer screen, in accordance with body posture.
• Avoid using one-sided sling bags or carrying heavy loads only on one side of the shoulder.
• Avoid reading or playing gadgets while sleeping.
• Perform regular exercise, which is 3 times per week with a duration of 30 minutes, to prevent muscle tension and increase the flexibility of the body's muscles.
• Stop smoking and adopt a healthy lifestyle.

Generally neck and shoulder pain alone can heal itself with the above treatment methods. But if neck and shoulder pain is accompanied by other complaints, such as tingling, pain radiating to the arms or hands, or legs and arms become weak, immediately consult a doctor to undergo examination and treatment.