Are you experiencing neck and shoulder pain and looking for tips to help loosen a stiff neck and stiff shoulders?
Is your new lockdown routine causing you neck or shoulder pain?
Has your routine been turned upside down since we went into lockdown?
People are doing a lot of different things now, bringing new aches and pains. We’ve been talking to patients in our practice, that have been experiencing new pains from…
Being stuck inside ”cooped up” and not able to get out like usual...
Have not been doing typical amount of walking or exercise routine…
Doing more housework and experiencing new neck or shoulder pain that wasn’t there before.
There’s sometimes no explanation as to why you might all of a sudden wake up one morning with the type of neck pain that is daily, annoying, and nagging – we speak to lots of patients that say the pain is to the point where it can make it difficult to enjoy life.
Neck pain or shoulder pain can often happen due to an accumulation of things, such as sleeping with two pillows, reading the newspaper or tablet, reading in bed, cleaning the house, prepping meals, and everything else that we’ve already included above that you could be doing during the lockdown.
Lots of these things might sound small, but like anything that is done repetitively, no matter how small a task, eventually, the impact builds up and causes pain stiffness, and tension.
Most people think when they get neck or shoulder pain, that the pain is going to go away on its own. But then 6 months later you’re still living with nagging pain even worse than it was when it came on.
Can you relate to this? If yes… You are not alone!
You might be reading this, and you’ve suddenly just started experiencing pain since your routine changed, or maybe you have been experiencing neck and shoulder pain for a while and you finally want to look for some advice to help.
Here are some tips from us below, to help with neck and shoulder pain…
3 natural ways to help annoying, daily, irritating neck and shoulder pain, from disturbing sleep and causing severe headaches!
1. Use ice (not heat) to stop the pain.
Ice is by far the best way to ease neck and shoulder pain. Our tip: Use ice whenever you’re feeling achy or painful, such as at the end of a very busy day. Apply an ice pack for 10 minutes or so, little but very often (every hour).
And when to use heat – my tip would be to apply moist heat pack (you can heat a water bottle or use a warm damp towel) on a morning when your neck and shoulder are likely to be feeling stiffer than painful. Again, 10 minutes should do it.
Whether you use ice or heat, ensure you protect your skin.
2. Sleep with one soft pillow.
Might be difficult at first, especially if you typically use two pillows. But, using one pillow can help lower the amount of stretching and tension, happening at your neck.
Frequent headaches, migraines, and constant shoulder tension (…and even an unhealthy looking posture) are a sign of spending 8 hours every night in the wrong position while sleeping.
3. Avoid reading for more than 20 minutes in bed.
The reason why is because your head looking forwards and down at a book or tablet, is increasing tension in muscles. It’s a bit like stretching an elastic band too far – eventually, it will begin to “fray” or even snap.
By the end of the day, your muscles are already tired and weak. And by placing them under even more tension can cause make more tension and headaches throughout the night.
These 3 tips might sound like small changes, but lots of little improvements or alterations will also combine to leave you feeling less stiff, less tense, and living with more energy and freedom.
We are here to help you…
If you’re experiencing discomfort and would like to talk to a specialist about getting some help, or if you are looking for a diagnosis, remember we are always here to help you.
We are safely offering in-home physical therapy and occupational therapy service via face-to-face appointments throughout the Greater Milwaukee area.
You can give us a phone call as your mobile, in-home physical therapy and occupational therapy provider in Waukesha. We provide our services physical therapy at home throughout the Greater Milwaukee area to help you get this problem solved.
If you are looking for help with neck exercises or wondering how to help loose up your stiff shoulder and live in Waukesha, Brookfield, New Berlin, Pewaukee, Hartland, Oconomowoc, Milwaukee, Greenfield, Franklin, Oak Creek, or in surrounding Greater Milwaukee communities, give us a quick phone call to schedule your physical therapy appointment or complete this quick form to set up your FREE 20-minute call ($75 value) with an in-home PT to discuss your current situation!
Talk more soon!!
Preston, PT
P.S. if you have not already taken advantage of our FREE Top 7 Posture Exercises Handout & Training —> Click Here Use This Free Handout & Video Training To Quickly Address Your Posture By Using This Easy Step-By-Step Guide to Help You Keep Tall and Avoiding a Hump Back!
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