Neck and shoulder pains affect nearly all of us at some point in life. These issues are particularly pronounced for those with sedentary jobs or tasks involving static posture. For instance, are you a dentist, a healthcare professional, a parent who carries a child, or an office worker who spends a lot of time in front of a computer screen? Below are some information and tips to alleviate these discomforts.
The most common reasons for neck and shoulder pain
There are several reasons for stiffness in the neck and shoulder area and the pain it brings:
- Static work positions
- Sedentary work and poor ergonomic setup
- Poor posture
- Stress
- Tension
- Incorrect pillow
- Intense gym workouts or similar sudden muscle strain
Static work positions maintain muscle tension in the neck and shoulder area, which can easily lead to stiffness. Stress, on the other hand, may cause involuntary tension in the shoulder area, and tension itself makes us lift and tighten our shoulders. For office workers, it's typical to become accustomed to working in a certain chair and in a certain way. Even if the work position is strenuous, over time, we become so accustomed to it, and we start each day from the same state over and over again.
Also, deficiencies in sleep hygiene, such as using the wrong pillow, can lead to stiffness in the neck and shoulder area. Other reasons for stiffness can include new movements targeting the neck and shoulder muscles at the gym or heavier workouts than before. When a muscle is suddenly strained more intensely, it results in delayed onset muscle soreness (DOMS). The soreness typically starts 24-28 hours after the workout.
What can help with the symptoms?
When you have neck and shoulder pain, it's important to identify the cause. Often, relief can be found in small changes in everyday choices, and massage can provide immediate relief for the symptoms.
First, check these:
- The muscles in the abdomen and back area, as well as other muscles that support posture. A strong core also supports the posture of the neck, upper back, and shoulder joints.
- The right pillow; it should provide optimal support. The right pillow relaxes the muscles and allows your breathing to flow freely. This keeps your neck in a neutral position and your head in a straight line with your spine.
- In exercise, correct movement patterns and suitable intensity. You can also seek help from a fitness advisor.
- Work posture: keep your shoulders relaxed, and the angle between your upper arm and torso as small as possible. If you're doing work that involves maintaining a static posture, remember to take breaks and shake and relax your muscles.
- Do you have stress? Pain caused by stress and muscle tension is best relieved by eliminating sources of stress and tension, muscle maintenance, stretching, and massage.
- Exercise: do you engage in physical activity? Sometimes light exercise and moving your shoulders can alleviate symptoms. For example, Nordic walking is an excellent health practice for the muscles in the shoulder area!
Neck and shoulder massage as first aid
Neck and shoulder massage is a massage technique that focuses specifically on the muscles and tissues in the neck and shoulder area. Massage helps alleviate many issues in this area and is excellent first aid when the situation is already underway.
How does massage help?
- Relaxes - what better relief than to ease a tense and tight neck and shoulder area!
- Reduces stress
- Often, tense muscles in the neck and shoulder area can be a background factor in headaches, for example.
- Massage helps alleviate this tension and thus also reduces headaches.
- Massage improves circulation in the massaged area, which in turn promotes muscle recovery and overall well-being.
- Massage helps muscles relax and stretch, improving joint mobility and reducing mobility-related restrictions.
A good massage therapist can also provide you with the best possible treatment and recommendations based on your personal needs. If the situation has become severe, you can order a neck and shoulder massage directly to your home, hotel, office, or care facility from Bluumo's online store or by sending an email to info@bluumo.fi.
However, it is important to remember that while massage is a beneficial part of a comprehensive treatment plan, it is not the only treatment method and may not always be the only necessary treatment. If you have severe pain or other health issues, it is advisable to also discuss the matter with a doctor.
