In today’s fast paced technology oriented world, every second person suffers from neck and shoulder pain. Call it curse of lifestyle or stress manifestation, but solutions for this problem are in high demand.

Managing Neck Pain at Home

• Ergonomic Adjustments: Ensure your workspace, including your chair and computer, are ergonomically designed. Proper posture is crucial in preventing and managing neck and shoulder pain.
• Take Frequent Breaks from Work: Most of us sit for long hours in front of our screens for our work. Designate breaks for yourself every hour or so, wherein, you get up, stretch yourself and walk to fill your water bottle, drink a glass of water or take that toilet break. This helps the neck muscles to relax from the constant stretch and stiffness that they are put into, while on work.
• Heat and Ice Therapy: Applying a hot or cold compress can help reduce inflammation and ease muscle tension. Apply heat for about 15-20 minutes, followed by a cold pack for 10-15 minutes, a few times a day.
• Epsom Salt Baths: A warm Epsom salt bath can relax tight muscles and soothe discomfort. Dissolve a cup of Epsom salt in a bath and soak for 15-20 minutes.

Exercises to relieve Pain

• Stretching: Gently stretch your neck and shoulder muscles to improve flexibility. Chin tucks, neck tilts, and shoulder rolls are effective exercises to relieve tension.
• Strengthening Exercises: Incorporate exercises that strengthen the muscles supporting your neck and shoulders. These exercises help prevent pain and discomfort in the long term.
• Yoga and Pilates: These low-impact exercise methods can improve posture, reduce tension, and promote relaxation.
• Physical Therapy: A physical therapist can create a customized exercise and stretching regimen, improving your posture and alleviating pain.

Treatment Options

• Over-the-Counter Pain Relievers: Non-prescription pain relievers like ibuprofen or acetaminophen can provide temporary relief. However, consult a healthcare professional before prolonged use.
• Prescription Medications: In severe cases, your doctor may prescribe muscle relaxants or stronger pain relievers. They should be used under close medical supervision and for short durations.
• Minimally Invasive Procedures: Procedures like epidural injections, nerve ablation or radiofrequency neurotomy can provide long-term relief for certain conditions.
• Surgery: In extreme cases, surgery may be necessary to correct structural issues, such as herniated discs or pinched nerves. Cervical fusion and discectomy are common surgical procedures for neck and shoulder pain.

Before considering surgical options, it’s important to explore less invasive treatments and consult a healthcare professional for a proper diagnosis. Surgical interventions should always be a last resort. Managing neck and shoulder pain involves a combination of approaches, depending on the severity and underlying causes of your discomfort.