12 Effective Ways To Cope With Severe Neck And Shoulder Pain


Neck and shoulder pain can be debilitating, making simple tasks like driving or scrolling through social media difficult. Fortunately, several treatments are available to help relieve severe neck and shoulder pain.

Here Are Some Of The Most Effective Ways To Cope With This Condition:

Photo by Kindel Media

1) Physical Therapy

Going through physical therapy is an excellent way to reduce pain in your neck and shoulders. A trained therapist will assess your posture, range of motion, and joint mobility before creating a treatment plan tailored specifically for you. This could involve exercises designed to strengthen your neck muscles as well as stretches that improve flexibility. Additionally, techniques such as ice/heat therapies might also be used.

Doing simple stretches every day can greatly reduce tension in your body and provide relief from neck and shoulder pain. For example, try doing shoulder rolls or gently extending your arms out to the side and up above your head while keeping them relaxed. You should also try gentle head turns that move your chin towards each shoulder to stretch out tight neck muscles. 

2) Massage Therapy

Massage therapy is a great way to relax tense muscles while also relieving neck and shoulder pain. Therefore, it’s important to find a qualified massage therapist who understands how to target problem areas safely. 

This form of therapy may involve applying pressure on specific points, kneading muscles, or using other techniques such as trigger point therapy. Massage therapy is an effective way to help relieve pain in these areas, as well as ease stress and tension that might be causing discomfort.

3) Try Acupressure Or Acupuncture

Acupuncture and acupressure are two forms of Traditional Chinese Medicine that involve the use of thin needles inserted into specific pressure points on the body. It has shown that both can effectively reduce neck and shoulder pain by stimulating natural healing processes in the body.

It’s also believed to help reduce pain and improve circulation, which can be beneficial for those suffering from neck and shoulder pain. Be sure to find a qualified practitioner who has experience treating this condition.

4) Hot/Cold Therapy

Applying hot or cold packs to your neck and shoulders can be an effective way of reducing pain and inflammation. Many people find that using an ice pack helps relieve acute pain, while heat can reduce stiffness and improve circulation. 

Just be sure not to apply heat or cold directly onto your skin, as this could cause burns or frostbite. Instead, for best results, use a hot pack for 15 minutes at a time, followed by 10 minutes of cold, and alternate back and forth for one hour.

5) Take An Over-The-Counter Pain Reliever

Taking over-the-counter medications like ibuprofen or acetaminophen can help reduce pain and inflammation in your neck and shoulders. However, be sure to follow the instructions on the label and speak with a doctor before taking any medication.

6) Posture Improvement

Poor posture is one of the leading causes of neck and shoulder pain, so it’s important to pay close attention to your posture throughout the day. For example, make sure you don’t spend too long sitting in the same position, adjust your chair to a comfortable height, and keep your head up when standing or walking. 

Additionally, consider investing in a posture corrector if needed. If you work at a computer all day, make sure you take regular breaks to stand up and stretch every 30 minutes or so. 

Photo by Marcus Aurelius

7) Stress Management

Stress can exacerbate neck and shoulder pain, so it’s important to find ways to manage your stress levels. This could involve taking time each day for yourself or engaging in relaxation techniques such as yoga or meditation. Additionally, talking with a therapist may be beneficial if you find yourself overwhelmed by stress on a regular basis.

Doing gentle yoga poses such as Child’s Pose, Downward Dog, and Cobra can help stretch out tight muscles in the neck and shoulders and reduce pain levels. Additionally, yoga has been known to be an effective stress reliever that could further improve your overall well-being. 

8) Sleep Hygiene

Getting enough quality sleep is essential for reducing pain and promoting overall health. Try to stick to a regular sleeping schedule, keep your room dark and cool, limit screen time before bed, and avoid eating or drinking too close to bedtime. Additionally, consider speaking with a doctor if you are having trouble falling asleep or staying asleep.

9) Ergonomic Improvements

Consider making some changes to your workspace in order to minimize strain on your neck and shoulders. Investing in an ergonomic chair, desk, or keyboard can help reduce pain while also improving productivity. Additionally, avoid hunching over or slouching when sitting at a desk, as this can lead to further issues with posture.

10) Natural Remedies

There are also many natural remedies that can help relieve neck and shoulder pain. Herbal supplements such as turmeric, ginger, and eucalyptus oil may be beneficial. Additionally, many people find relief through traditional massage therapies such as Thai massage or Shiatsu.

11) Try Edible Products

Hemp products are made from cannabidiol (CBD), a compound found in the cannabis plant that has been known for its natural anti-inflammatory and pain-relieving properties. Delta 8 products can help reduce pain and inflammation in the neck and shoulders, as well as provide a natural calming effect that can further ease discomfort.

12) Use essential oils

Essential oils such as lavender, peppermint, and eucalyptus are known for their natural anti-inflammatory and pain-relieving properties. Simply add a few drops of your favorite essential oil to some warm water and soak a washcloth in it; apply the compress to your neck and shoulders for 10 minutes at a time, several times each day, for maximum relief from discomfort.

In Conclusion

By utilizing a combination of these techniques, it is possible to significantly reduce pain levels in the neck and shoulders over time. However, make sure to consult with a medical professional first before trying any of these methods to ensure they are tailored specifically to meet your individual needs. Doing so can give you the relief you need from severe neck and shoulder pain.

About Author

LaDonna Dennis

LaDonna Dennis is the founder and creator of Mom Blog Society. She wears many hats. She is a Homemaker*Blogger*Crafter*Reader*Pinner*Friend*Animal Lover* Former writer of Frost Illustrated and, Cancer...SURVIVOR! LaDonna is happily married to the love of her life, the mother of 3 grown children and "Grams" to 3 grandchildren. She adores animals and has four furbabies: Makia ( a German Shepherd, whose mission in life is to be her attached to her hip) and Hachie, (an OCD Alaskan Malamute, and Akia (An Alaskan Malamute) who is just sweet as can be. And Sassy, a four-month-old German Shepherd who has quickly stolen her heart and become the most precious fur baby of all times. Aside from the humans in her life, LaDonna's fur babies are her world.

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1 month ago

This is a very well-written and informative post. This website is one that I visit on a daily basis, and it never ceases to amaze me! In passing, I wanted to let you know that I discovered your post when looking for themes…

1 month ago

You are right, now there are many ways to get rid of muscle or neck pain. I work out a lot in the gym, and visit sports massage in NYC several times a week to better recover from a workout and get rid of pain. It is a real therapy and very relaxing.

21 days ago

The easiest solution is to find a chiropractor or massage therapist who can help you with muscle pain. This is the best solution we currently have. Also, think about the Naturology Center which has a large number of specialists in different areas.