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It’s a pain in the neck

Photo: Rodale Images

POOR POSTURE Can cause aching neck and shoulders

Soha has just got back from office. She is busy with an important project and she is stressed out. Her neck feels stiff and her shoulder muscles are knotted up and excruciatingly sore. She walks around all day with pain in the muscles supporting her head and neck.

Soha is one among many who suffer from neck and shoulder pain brought on by stress and muscle strain. Most of the times, neck and shoulder pain can be prevented by adopting good posture and muscle relaxation techniques (including regular exercise). It is best to avoid long periods in positions that stress the neck, like sitting before computer.

Before trying exercises to alleviate the pain, make sure that the neck pain is not due to a more serious cause. Sometimes pain may be a sign of an underlying problem which may require medical intervention. Pain that requires further investigation includes pain that:

Radiates into the arms or jaw

Is associated with tingling or weakness in the legs or arms

Started after a recent injury.

Is associated with headache, fever, muscle aches, stiffness in the neck, nausea or vomiting

Common causes of neck pain In this hassle-filled era that we live in, stress is a common culprit causing neck and shoulder pain. Reducing stress at home and work can ease the pain. Major behavioural changes may need to be incorporated into your daily routine. Bad posture is probably the culprit in most cases of neck pain. The human head weighs about five kilos and holding it up can cause a strain on the neck muscles. An improper pillow can cause severe neck pain, especially when you get up. This pain can then nag you all day long. Pillows that are too big or small, soft or stiff can misalign the head and neck, aggravating pain problems. A pillow that adequately supports your head and keeps the contour of your neck in its natural relaxed position will go a long way in solving the problem. People who sleep on their stomachs, tend to turn their neck acutely to one side, resulting in chronic neck pain.

Aging can cause weakness and decreased muscle tone of the neck muscles. They are then overstrained in an attempt to hold up the head. Strengthening and stretching exercises help greatly in increasing the muscle tone. The pain can be controlled with regular exercises.

Handling neck pain

When the neck and shoulder pain is acute, place a cold compress or ice pack over the area. A gentle massage is a great pain reliever. Pain medications like paracetamol or ibuprofen, can give relief.

Neck stretches Starting and ending the day with neck stretches will really help in a big way.

When you are stretching your muscles, you should not be feeling pain. Hold each stretch for six slow breaths. Keep your shoulders relaxed.

While sitting in a comfortable position, with your spine straight, turn your neck to the right. Then slowly turn your head to the left.

Drop your head forward on your chest and feel the stretch at the back of your neck.

Drop your head backwards and feel the stretch along the neck muscles in the front of the neck.

Tilt your head towards your right shoulder and drop your left shoulder a little. You can let the weight of your head stretch your muscles, or use your right hand to pull your head gently towards the right shoulder.

Repeat on the other side.

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