Shoulder and neck pain is a distress signal from the shoulders and neck!

In life, everyone suffers from shoulder and neck pain to some extent, especially those working people who work at desks for a long time at work and look down at their phones for a long time after get off work, which is particularly harmful to the shoulders and neck. So, what are the culprits that cause our shoulder and neck pain?

Causes of neck and shoulder pain:

1. Physiological factors: Sitting for a long time, lowering your head to play with your phone, or other bad postures may cause inflammation of the shoulder and neck muscles, thereby causing shoulder and neck pain.

2. Cervical spine problems: If the cervical spine has changes in curvature, bone hyperplasia, or herniated disc, it will cause cervical pain, limited mobility, and may even involve the shoulders, causing shoulder and neck pain.

3. Injury to soft tissues of the shoulder and neck: Incorrect sleeping posture and inappropriate pillows may cause stiff neck, which in turn leads to shoulder and neck pain. In addition, strain or sprain of shoulder and neck muscles can also lead to shoulder and neck pain.

4. Disease: The referred pain of some diseases can also cause shoulder and neck pain. Therefore, if you have long-term shoulder and neck pain, it is recommended that you go to the hospital for a complete examination and do not take it lightly.

Tips for self-examination of shoulders and neck:

1. Methods

①Stand with your back against a wall. ②Keep your heels and buttocks close to the wall. ③Keep your shoulder blades (the two protruding parts of the upper back) close to the wall.

2. Note:

① Pay attention to whether the back of your head is close to the wall in a natural state. If not, it means that your neck is leaning forward, which is probably caused by insufficient neck muscle strength;

② Press the back of your head against the wall and hold this position for 1 minute. This is the correct posture for your head and neck. ③ You can spend 1 minute every day to check yourself.

Ways to relieve neck and shoulder pain:

1. Hot compress

Hot compress can effectively promote blood circulation and provide temporary relief for shoulder and neck pain. In daily life, you can use hot towels, coarse salt or Chinese medicine salt bags, etc. Be careful not to get burned.

2. Massage

Massage is also a good way to relieve shoulder and neck pain. Massage can help relax muscles and promote blood circulation. However, you should pay attention to the intensity of the massage and the acupoints. Do not massage blindly, otherwise it may be counterproductive.

3. Move your head

For people who work at a desk for long periods of time, they can take time to slowly turn their head while working, and press their shoulders and neck to relieve tense muscles.

4. Stretching

When you feel pain in your shoulders and neck, you can move your whole body appropriately, especially your shoulder joints, to stretch your body. But be careful not to move too much or too hard.

5. Apply plaster

If the pain is severe, you can also use drugs for treatment. You can choose some pain-relieving plasters, preferably plasters with Chinese medicine ingredients, which can play an anti-inflammatory and analgesic role without too many side effects.

6. Do yoga

Yoga is also a kind of exercise that can relieve shoulder and neck pain. Yoga movements are gentle and natural, and can fully stretch our bones and muscles, especially for the shoulders and neck.

Dietary suggestions for maintaining your neck and shoulders:

1. Eat nutrients that are good for bones: Take in nutrients that are beneficial to bone health, such as protein, calcium, iron, magnesium, vitamin C, vitamin D3, etc. A comprehensive and balanced diet is conducive to maintaining a healthy weight and reducing the burden on bones.

2. Ensure the intake of high-quality protein and vitamins: such as fish, eggs, lean meat, seafood, etc. In addition, you can also consider taking multivitamin tablets, which contain a variety of vitamins needed by the human body to ensure daily needs.

Therefore, no matter how busy you are, you should pay attention to shoulder and neck problems, relieve and regulate them in time, so as to avoid serious development in the later stage, which will be a pity. If you want to learn more about health science knowledge and authoritative doctors' endorsement of the brand, please follow Xiaohan Health for professional media services. We will reply to your questions.