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how to avoid stiff sore neck and shoulders muscles (symptoms & Therapy)

How to Avoid Stiff Sore Neck and Relieve Shoulders Muscle Pain


Stress and poor postural habits play a big role in the frequent occurrence of pain and stiffness in the neck. Stress, whether mental or physical, leads to pain in the upper back portion and the neck.

A phrase like “Bring the world on your shoulders” is an example that illustrates the neck pain caused by stress.


In the shoulders and neck portion, are bones, muscles, arteries, nerves, and veins, along with many supporting structures. There are many circumstances that might lead to pain and inflammation.

Some are serious (such as major trauma or heart attack), while others are not as risky (such as a contusion or simple muscle strain).


When the muscles in the neck contract, blood flowing into them tend to shrink and this can cause annoying pain.

The best way to overcome the situation and relieve stiff neck and sore neck is to eliminate or mitigate the physical causes, both external and emotional, that may provoke him.




* Shots of sudden air:

The sudden air strikes that can affect a particular portion of the neck in the while there is a transition from a warmer to a colder surrounding, or when you are positioned too close to a fan or an air conditioner, and in other similar situations where there is unexpected expose to a cold current.

* Incorrect Posture:

In some cases, neck pain and stiffness of neck might be due to poor or incorrect posture,

for example, while you are driving a car, or when you stand in a curved posture for a better look at the computer monitor, or when there is a tendency to bend your head sideways to cradle the phone between your ear and shoulder.

* Clavicle fracture:

falling on a stretched out arm might lead to the fracture of the clavicle. This is especially common in cyclists when they fall off the bicycle.

* Heavy objects:

Neck pain can also be caused by the possibility of having to lift heavy objects. Consider,

for example, the need to hand carry a heavy suitcase or shopping bags. In this case, better to alternate sides, or use a trolley.

* Lesions of the rotator cuff:

The rotator cuff muscles support the shoulder portion. When the tendons are subject to injury during lifting, (e.g. when you play sports) that require a lot of launches or repetitive following use for a long time.

All this may result in pain in the event of movement of the muscles in the shoulder portion leading to the onset of shoulder impingement syndrome (sub-acromial impingement syndrome).

* Separation or dislocation of the shoulder joint AC (Acromion-clavicle):

The shoulder blade and the clavicle are connected by ligaments. When there is a dislocation in this portion, you might suffer pain in your shoulders.

* Tendinitis:

tendons connect muscles to bones. When subjected to stress, the tendons can swell leading to the onset of pain. This condition is also known as tendonitis.

* Gallbladder disease:

Might lead to your right shoulder.





The pain experienced seems dull, but it can also be described as burning, cramping or stabbing. The pain can lead to the onset of neck or shoulder stiffness. It can also induce the onset of a headache.



The weakness may be due to severe pain due to the stiffness in the muscles or bones. However, even the nerves that supply blood to the muscles could be damaged.

One must be able to distinguish between the real weaknesses (whether caused due to muscle or nerve damage) by the inability or reluctance to move because of the pain experienced or by the presence of inflammation.



Numbness happens when the nerves are compressed or damaged, the normal sensory ability may be impaired.

This can cause the onset of a sensation of burning or tingling sensation, loss of perception or an alteration in the sensitivity levels as experienced by the patient.


Coldness in the limbs:

incidence of a cold hand or arm suggests that the arteries, veins, or both have been damaged or blocked. This might imply that the blood supply to the arm is insufficient.


Pigmentation changes:

white or bluish discoloration of the skin in the effected portion, is another sign that the arteries or the veins may have been subject to attacks. Any redness may indicate the presence of infection or inflammation.



swelling might be widespread to the whole arm or localized to the involved structures (for example, the area prone to fracture or an inflamed bladder).

Muscle spasms or tightness can simulate a real swelling. A dislocation or a deformity can cause the onset of a swollen appearance or, paradoxically, a recessed region.



A deformity can occur when there is a fracture or dislocation. Sometimes, tearing of the ligament may cause abnormal settlement of the bony structures.




In cases of minor symptoms, home treatment is enough until you visit your doctor. In many cases, simple injuries such as tears and bruises heal spontaneously and do not require an office visit.

If there is persistent aching in the neck portion or the shoulder muscles, you might require the doctor’s evaluation.


And When there is severe pain or aggravation of pain, along with weakness, numbness, coldness in the limbs, deformities or variations in the skin color, you should immediately have medical attention.

When there is onset of high fever, severe headache, chest pain, shortness of breath, dizzy, nausea or sweating, or if you develop sudden onset of numbness or weakness, especially on one side of the body, you should contact the nearest emergency room.




In most cases, a complete medical history, and a physical examination are usually sufficient for the formulation of a diagnosis.

However, your doctor may decide to conduct a series of tests, depending on the cause of the injury, the area affected by pain or other symptoms experienced.

The list is extensive and may include X-ray, electrocardiogram (ECG), blood tests and CT scans.


X-ray: can be performed if the patient has tenderness along the bony areas of the spine or the shoulder, a history of significant trauma, deformity of the affected area, or if the doctor suspects the presence of a condition related to the heart or lungs.


Electrocardiogram: ECG may be required if the patient has chest pain, shortness of breath.


Blood tests: can be performed if the patient has chest pain, shortness of breath and the symptoms of a heart attack (such as hypertension, diabetes, high cholesterol or high tobacco use), or if the doctor suspects the presence of an underlying condition as the cause of the pain.


MRI: the execution of an MRI is often not indicated during the initial assessment, but can be useful in evaluating a persistent pain and when there is a failure to respond towards basic treatment.




The minor lesions characterized by mild pain can be treated at home. If the source and the cause of pain are unknown or if the symptoms experienced suggest the possible presence of a more serious condition, it is best to contact your doctor.


Here are some tips to relieve and prevent stiffness of neck and pain in your shoulder muscles that is non-traumatic in nature.


Manage your mental stress:


Try to be aware of the early stress signals sent by your body. Once you successfully identify your first reactions to stress, you can quickly use tools to manage and reduce stress before it escalates to unhealthy levels.

Did you know… that 60 to 90 percent of doctor visits are stress related? A simple tool for reducing stress is to breathe deeply.

About 40 seconds of deep (diaphragmatic belly) breathing can physiologically remove the effects of stress, stimulate the parasympathetic nervous system and stop the production of stress hormones in the body.


Once you have identified the manifestations of stress, you can choose one of your tools (such as deep breathing) to counter stress. You may notice right away how your neck feels better and how much “weight” is lighter on your shoulders.


Avoid Bad Posture:


Ideally, your ears should be directly over your shoulders when you look at your posture on the side. This proper alignment reduces the workload on the neck muscles. On average head weighs about 4 kg.

The bad postural habits often made by working at a desk or a computer can lead to postural imbalances and move the weight of the head to the front.

Your ears are then situated further forward over your shoulders creating stress on the neck muscles and a tendency to sag in your seat.

Practice Yoga regularly:


Another Tool is to practice yoga regularly.

Yoga incorporates deep breathing and creates a mind-body connection. It is beneficial to health and, in general, is an excellent form of stress management.


Relax your Shoulders:


Often, people tense shoulders up towards the ears that rather than being low and relaxed. The usual bad posture will undergo additional pressures towards upper back and neck muscles, causing muscle fatigue, tension, and pain.


Try this exercise to relax your shoulders: Place one hand on the opposite upper trapezius muscle. Lower your shoulder down and feel the muscle.

Now, feel the muscle when you raise your shoulder toward your ear. Do you feel the increase in tension in the trapezius muscle portion when the shoulder is lifted?, Start noticing throughout the day if your shoulders are relaxed down and whether they cause tensions.

Do this by keeping the shoulders relaxed. This will also minimize the pain and stiffness of the neck.




Again, if your neck pain is caused by muscle tension, you can choose the massage as a remedy for pain relief. The massage can help relax the muscles and improve blood flow. If the problem persists, consult an expert.


Herbal Ointments:


You can also choose to apply herbal-based arnica and Aloe Vera, or the Tiger Balm on the neck portion. The herbalist will recommend the best ointment for use on the neck and the appropriate method to apply depending on the cause of the pain.


Silver fir essential oil: anti-inflammatory and analgesic, has anti-inflammatory action, increases vasodilation and local blood circulation, relieving arthritis pain, arthritis, sciatica, neck pain, and rheumatism.

Juniper essential oil: is used for the benefit against osteoarthritis, arthritis, gout, rheumatism and other inflammations of the osteoarticular system. If massaged on the painful part, it stimulates the body’s production of cortisone, with a strong analgesic effect.

Ginger essential oil: painkiller against stiffness due to trauma, sprains, strains, backaches, headaches and stiffness of neck.


Using a Mattress:


Along with the choice of the pillow, choosing a proper mattress is crucial. If you wake up in the morning with pain in the neck, the blame could be just the mattress.

According to David J. Hufford, expert at Pennsylvania State University, “it’s good to sleep on a mattress, with a pillow, while the head is aligned with the spine.”


Aromatherapy for neck pain:


The essential oils used against pain due to cervical arthritis, are those with a strong rubefacient activity, i.e. those which act as the blood booster in the most superficial layers of the skin, heating the area and relieving inflammation to the underlying layers.


Bad habits:


In general, to prevent and to say goodbye to neck pain and stiff neck, it would be good to give up all bad habits, like spending too much time with the head facing up or down during working hours.

Enhance your workstation, remember to take breaks and to change position while you are sitting at your desk.


In conclusion, relieving and preventing pain and stiffness of the neck can be done by managing your mental stress, relaxing your shoulders and improve your posture.

Learning to relax is an indispensable work for those suffering from the disorder; an imperative that in the long run brings innumerable benefits.

For Relaxation lesson , it can be useful to follow lessons taught by experienced teachers who can lead the imagination intended to convey the breath and attention between different body parts.


If pain persists, consult a chiropractor. Chiropractors are experts for treating many musculoskeletal disorders.


Meanwhile, here are simple exercises that you can play anywhere:


— With Your hands behind your neck forcing the neck forward and lowering your head, focusing on the feeling of tension in the posterior muscles of the neck level is recommended.

— With one hand on the head, exert a lateral pull to the right and then repeat the same on the left side.

— Turning your face very slowly upwards until you have your head thrown back…

how to avoid stiff sore neck and shoulders muscles

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