Pain in the shoulder and neck is common. Driving a golf ball, cleaning windows, or
reaching for a jar can strain and injure shoulder muscles and tendons, especially in
people who are out of condition. Fortunately, this discomfort rarely suggests a serious
condition. Causes of shoulder and neck pain include:
Poor posture and/or unnatural sleeping
positions. Sleeping on a soft mattress can give you a stiff neck the next morning.
Tension and stress. When you feel tense,
the muscles around your neck can go into spasms.
Tendinitis, inflammation of a tendon, the
cordlike tissue that connects muscles to bone. Left untreated, tendinitis can turn into
"frozen shoulder," a stiff, painful condition that may limit your ability to use
your shoulder. "Wry" neck is a similar condition.
Bursitis, an inflammation of the sac
(bursa) that encases the shoulder joint. Bursitis can be caused by injury, infection,
overuse, arthritis, or gout.
Osteoarthritis. Unlike rheumatoid
arthritis, osteoarthritis develops from normal wear-and-tear of the joints as we age or
from repeated injuries. Aging can cause the joints to wear out, producing bony spurs that
can press on nerves and cause pain.
Accidents and falls. Collarbones can break
during falls or auto accidents.
Motor vehicle accidents. You can develop a
whiplash injury when your vehicle is hit from behind.
Pinched nerve. Arthritis or an injury to
your neck can pinch a nerve in your neck. Pain from a pinched nerve usually runs down the
arm on one side only.
Sometimes shoulder and neck pain signal serious medical problems, especially with other symptoms such as stiff neck, sudden and severe headache, dizziness, chest pain or pressure, and/or loss of consciousness.
Prevention
Stretching and
strengthening routines, especially before exercising, helps prevent tendinitis. So can
using the right equipment and following the proper technique.
Avoid injuries to the shoulder by wearing
seat belts in cars and trucks and using protective gear during sporting events.
Avoid vigorous exercise unless you are fit.
If you are out of condition, start to strengthen your muscles gradually and slowly
increase exercise intensity.
Don't sleep on your stomach. You are likely
to twist your neck in this position.
Sleep on a firm mattress. Use a feather,
polyester, or special neck (cervical) pillow. Use a thinner pillow or none at all if you
have pain when you wake up.
{Note: See also To Prevent Muscle Tension When You Work on a VDT.}
Keep the muscles in your shoulders strong and flexible to prevent injury. These
exercises can help:
Stretch the back of your shoulder
by reaching with one arm under your chin and across the opposite shoulder. Gently push the
arm toward your collarbone with the other hand. Hold for 15 seconds. Repeat 5 times, then
switch sides.
Raise one arm and bend it behind your head
to touch the opposite shoulder. Use the other hand to gently pull the elbow toward the
opposite shoulder. Hold for 15 seconds. Repeat 5 times, then switch sides.
Holding light weights, lift your arms out
horizontally and slightly forward. Keeping your thumbs toward the floor, slowly lower your
arms halfway, then return to shoulder level. Repeat 10 times.
Sit straight in a chair. Flex your neck
slowly forward and try to touch your chin to your chest. Hold for 10 seconds and go back
to the starting position. Repeat 5 times.
Sit straight in a chair. Look straight
ahead. Slowly tilt your head to the right, trying to touch your right ear to your right
shoulder. Do not raise your shoulder to meet your ear. Hold for 10 seconds and straighten
your head. Repeat five times on this side and then on your left side.
Did you have a serious injury that caused shoulder and/or neck
pain that is not going away and/or is getting worse? |
 |
Are heart attack signs present with the shoulder and neck pain? Chest pressure or pain Feelings of chest tightness, squeezing, or
heaviness that last more than a few minutes, or go away and come back Chest discomfort with: Shortness of breath
or trouble breathing; nausea and/or vomiting; sweating; uneven pulse or heartbeat; or
sense of doom |
|
| Do you have a stiff neck along with a severe headache, fever,
nausea, and vomiting? |
|
| Do you have any of the following: ? Severe or persistent pain,
swelling, spasms, or a deformity in your shoulder A shoulder that is painful and stiff and is
very hard to move at all Stabbing pain, numbness, or tingling Pain, tenderness, and limited motion in the
shoulder, arm, or hand |
 |
| Does the shoulder pain interfere with your sleep? Or is the
shoulder stiff only in the morning? |
 |
Treating
Tendinitis
Take an over-the-counter
medicine to reduce the pain and inflammation. Acetaminophen eases muscle soreness but does
not help with inflammation. {Note: See Pain relievers in "Your Home Pharmacy".}
R.I.C.E. Rest, ice, compression and elevation, is the accepted treatment for tendinitis. While the pain could linger for weeks, with the proper and immediate treatment it usually disappears in a few days. {Note: See R.I.C.E. under "Dislocations".}
Apply heat once the swelling is gone.
This helps to speed up healing, relieve pain, relax muscles, and reduce joint stiffness.
Use a heating pad set on low (adults only). Or use a hot-water bottle, heat pack, or hot,
damp towel wrapped around the injured area for
moist heat. {Note: Damp heat should be
no warmer than 105oF.}
Apply heat to the injured area for 20-30 minutes, 2-3 times a day.
Try liniments and balms. These also relieve
the discomfort of sore muscles. They provide a cooling or warming sensation. Although
these ointments only mask the pain of sore muscles and do nothing to promote healing,
massaging them into the shoulder increases blood flow to help relax the muscles.
Treating Bursitis
Arthritis or prolonged use of a joint can cause the pain and discomfort of
bursitis. To control flare-ups of bursitis:
Apply ice packs to the sore shoulder.
Take a hot shower, apply a hot compress or
heating pad set on low (adults only) to the affected shoulder, or rub the area with a
deep-heating liniment.
Treating Neck Pain from Whiplash Injury
(See If You
Suspect a Whiplash Injury under "Neck/Spine Injuries".}
Dealing with Arthritis and Osteoporosis
See Arthritis and Osteoporosis
for information on these conditions.
HEALTH AT HOME - Your Complete Guide to Symptoms, Solutions, and Self-Care © 1999 by Don R. Powell. American Institute for Preventive Medicine.
Date updated 02/01/99