Neck & Shoulder Pain

About neck and shoulder pain

Neck pain and stiffness are very common, and the NHS notes they usually get better on their own within a few weeks. Typical causes are poor posture, long hours at a laptop or phone ("tech neck"), sleeping awkwardly, muscle strain and wear in the neck joints that often comes with age (sometimes called cervical spondylosis). Tension in the neck and shoulders is also closely linked with stress.

Everyday factors

• Looking down at phones and laptops for long periods.
• A desk set-up with the screen too low or the chair too high.
• Carrying heavy bags on one shoulder.
• A pillow that is too high or too flat.
• Stress and shallow breathing, which tighten the upper shoulders.

How natural care may help

• Therapeutic yoga. Slow neck and shoulder mobility, upper-back strengthening and breathing. See Yoga Therapies.
• Acupressure and cupping. To ease tight muscles across the shoulders and upper back. See Acupressure and Cupping.
• Acupuncture. Studied for chronic neck pain. See Acupuncture.
• Greeva vasti. Warm medicated oil held over the neck, a traditional Ayurvedic therapy. See Panchakarma.
• Workstation advice. Screen at eye level, elbows at 90 degrees, feet flat, and a short break every half hour.

A desk break you can do now

1. Sit tall and gently draw your chin back, as if making a double chin. Hold for five seconds; repeat five times.
2. Slowly roll your shoulders backwards ten times.
3. Tilt your ear towards your shoulder and breathe for three slow breaths on each side.

Stop if any movement causes sharp pain, dizziness or tingling.

What the research says

NCCIH reports that acupuncture, yoga and massage may help some people with chronic neck pain, usually with modest benefits. Staying active and keeping the neck moving is standard advice for most neck pain. Natural care at Arogyam Sutra is complementary. Please keep seeing your doctor, keep taking prescribed medicines, and tell the clinic about every medicine and supplement you take.

Further reading

• Neck pain, NHS
• Chronic pain and complementary health approaches, NCCIH