Have you ever had pain? in theneck and shoulders? IThis is one of the most common medical complaints. Sometimes this complaint is also accompanied by stiff or tense in that part, even sick head.
The structure of the neck consists of muscles, bones, blood vessels, nerves, ligaments, and the spinal cavity. This structure allows the neck to move flexibly, carries blood to and from the head, and supports the weight of the head.
When an injury or abnormality in the structure of the neck occurs, neck and shoulder pain will occur.
Some Causes of Neck and Shoulder Pain
Neck and shoulder pain can be caused by a variety of conditions, including:
1. Muscle tension
There are several causes of neck muscle tension, including overuse of the muscles in the neck, looking down for too long, reading while lying down, neck spasms, and poor sleeping position.
2. Head and neck injuries
Head and neck injuries are one of the main causes of neck and shoulder pain. Neck injury that causes the head to jerk (injury) whiplash) or injuries that bend the neck can damage the muscles, bones, and nerves of the neck, causing neck and shoulder pain.
3. Disorders of the joints of the neck bones
With increasing age, the risk of developing osteoarthritis or inflammation in the joints of the cervical spine also increases. This condition can cause the formation of new bone bulges (calcification of bones) in the gap between the neck joints, causing pain.
In addition, spinal deformities, such as due to scoliosis or osteoporosis, can also cause neck pain.
4. Tpinched nerves bone behind and neck
Any shift in the structure of the cervical spine can cause pinched nerves. This will then cause pain, stiffness, or tingling that radiates to other parts of the body, such as the shoulders to the arms.
5. Certain diseases
Certain diseases, such as rheumatism, meningitis (inflammation of the lining of the brain), tumors in the area around the neck, and heart attacks, can cause neck and shoulder pain that radiates to the arms.
How to Relieve Neck and Shoulder Pain
To reduce pain that appears in the neck and shoulders, there are several ways that can be done, namely:
1. Cold and warm compress
For new neck pain, try applying a cold compress to the neck. Wrap the ice in a towel or cloth, then apply it to the sore neck for 15-20 minutes.
The next day, alternate between cold and warm compresses. A warm compress can be done by soaking a towel in warm water, then placing it on the painful area. Do this combination of cold and warm compresses 4 times a day.
2. Massage
Massage the neck can be done to help reduce muscle tension. Make sure that the therapist doing the massage is a therapist who has been trained to massage the neck.
3. Neck movement exercises
When the neck and shoulders feel sore and stiff, there are several movements that can be done to reduce it, namely rotating the shoulders, turning left and right, and bending the head back and forth slowly. Do this movement 10 times each.
4. Change sleeping position
Incorrect sleep can trigger neck and shoulder pain. Therefore, adjust the sleeping position so that the head position is not too high. One way is to sleep on a hard mattress without a pillow in a supine position. You can also use a special pillow to reduce neck muscle tension.
5. Taking drugs
If the previous steps don't work to reduce pain, try taking an over-the-counter pain reliever, such as: paracetamol. For severe neck pain accompanied by muscle stiffness, you may need over-the-counter pain relievers and muscle relaxants.
In addition to the above methods, physiotherapy is also often needed to treat pain in the neck and shoulders. You can consult a doctor to determine the best type of treatment to treat neck and shoulder pain.
Neck and Shoulder Pain Prevention Steps
To prevent neck and shoulder pain, there are several ways that can be done, including:
- Improve body position. Make sure your shoulders are straight, straight, and in line with your hips. The position of the head is also kept upright and parallel to the shoulders.
- Rest your neck and shoulders. Relax your neck and shoulders when you are on a long trip, or after you have worked for a long time. Do this rest for 10 minutes every time you move for 1-2 hours.
- Adjust and adjust work equipment, such as the height of tables and chairs, or the direction of the computer screen, according to body posture.
- Avoid using a one-sided sling bag or carrying heavy loads only on one side of the shoulder.
- Avoid reading or playing gadgets while sleeping.
- Do exercise regularly, which is 3 times per week with a duration of 30 minutes, to prevent muscle tension and increase muscle flexibility.
- Stop smoking and adopt a healthy lifestyle.
Generally neck and shoulder pain alone can recover on its own with the above treatment methods. However, if neck and shoulder pain is accompanied by other complaints, such as tingling, pain radiating to the arms or hands, or weak feet and hands, immediately consult a doctor for examination and treatment.
Written by:
dr. Febriyani