If you are having neck and shoulder pain, then you know how it can adversely impact your day. You could find yourself with limited mobility and an inability to simply enjoy your life. However, there are a number of proven ways that you can reduce neck and shoulder pain. Here are five proven ways that you can make neck and shoulder pain a thing of the past.
1). Do Stretching Exercises
One of the most effective ways to get past neck and shoulder pain is to do a series of neck and shoulder stretches that will help ease the tension in those areas. For neck tension, you can simply stretch your neck from side to side a couple of times a day. Also, watch your posture. If you tend to walk with your chin down, this will cause undue stress on your neck. To stretch our your shoulders, you can retract your shoulder blade so that your shoulders roll backward. Doing these simple stretching exercises will go a long way to getting rid of that tension.
2). Get Chiropractic Care
Many cases of neck and shoulder tension can come from pinched nerves in the neck area. A trained chiropractor will be able to treat that pain with cervical manipulation. With this treatment, the chiropractor will loosen up the joints of the cervical vertebrae in the neck. This treatment will help snap the vertebrae back into alignment. Also, advanced chiropractic equipment can be used to assist in the treatment. In addition to regular treatments, the chiropractor will recommend certain exercises at home to help keep your neck and shoulders in top condition.
3). Use Hot and Cold Packs
Sometimes, you can be experiencing tension in the neck and shoulders due to tense muscles. You can expand or contract targeted muscles with a hot or cold pack. Some packs are designed to either heat or cool the body. In some cases, you can find packs that can be used for both heating and cooling. Simply apply the pack as needed. It may take multiple uses to get any results. If you are not experiencing any reduced tension in your neck or shoulders, then you may have a nerve issue. In that case, you will want to see a chiropractor.
4). Strengthen your Shoulders
Another way to keep your neck and shoulder tension in check is to strengthen your shoulders. You don’t need to hit the gym in order to gain shoulder strength. There are a couple of exercises that you can do at home to build up muscle in your shoulders. One exercise can literally be done with your desk and a chair. While you are sitting on your desk, place the palm of your hands on the surface of the desk. Now, lift yourself off the chair by about one to two inches for about three seconds. Repeat that three more times. If you do this twice a week, you will notice more strength in your shoulders. This may go a long way in reducing tension in both your shoulders and your neck.
5). Reduce Your Stress Levels
Stress can have a big effect on the body, including the neck and the shoulders. That’s why it is important to reduce your stress levels as much as possible. Here are some tips on how you can reduce stress. First, you can go for a 15-minute walk at least once a day. This can help you slow down your day and relax. Also, try to avoid any “triggers” that can increase your tension such as watching the news or engaging in divisive political talk. Finally, avoid as many processed foods as possible. Processed food has been shown to increase levels of the stress hormone cortisol in the body. Integrate as many of these stress management steps as possible to get the best results.
Getting Past Neck And Shoulder Pain
You don’t need to live with tension in your neck and your shoulders. You can begin to relieve tension by doing simple stretching exercises, getting chiropractic care, using hot & cold packs, strengthening your shoulders, and reducing your stress levels. Try one or more of these approaches and soon your shoulder and neck tension will be well under control.
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