There are different types of neck and shoulder pains. Though they are very common, some of them are worrisome. While some experience either a neck or a shoulder pain, others can suffer from pain in both areas at the same time. Commonly, this pain occurs from everyday habits such as holding your head in the same position for a long time, or driving for hours without a break, or a sprain occurring from sudden stretching or pulling. Minor neck pains usually disappear within a couple of weeks. However, if the painlasts longer and starts spreading down to the arms or legs, it needs medical attention.

Causes

• Over-exertion – Over use of muscles, such as heavy lifting with the one arm,strains the neck and shoulder muscles.
• Poor posture – Working on a desk for too long – especially at a wrong angle, or keeping your neck in an incorrect position, are some of the bad postures that could lead to neck and shoulder pain.
• Sprains during movement – Sudden jerks experienced in general, or while exercising, can also cause minor neck and shoulder pain.
• Other diseases – Illnesses, such as degenerative disc disease, can cause localised neck pain and a nerve-pinching sensation in both the neck and shoulder.

Symptoms

• Headache – Sometimes, a minor irritation, or tingling sensation in the neck may cause a headache.
• Spasms – Neck and shoulder pain can be accompanied by spasms in the neck muscles, upper back or in the shoulder region.
• Stiff Neck – Numbness and difficulty moving the neck from side to side.
• Sharp pain – This pain, usually occurring in the lower neck, is in one spot and feels like a pricking or stabbing sensation.
• Pain around the neck – It varies from a sharp sensation, to pain that spreadsdown the arms.
• Frozen shoulder – This may not be pain constantly, but you might experience discomfort or limitation in moving your shoulder, causing a ‘frozen’ sensation.

Prevention

It is very simple to prevent minor neck and shoulder pains since they are caused by improper posture or lifestyle habits. Prevention is always key when it comes to neck or shoulder pain.

• Working on a device – If you work in front of a computer for long hours, make sure your computer is at eye level. Also, while using your phone for texting, keep the phone in front of you instead of keeping your neck bent down.
• Carry weight evenly – Improper lifting can sprain or strain the muscles that support your neck causing an injury over time. Balance the weight when lifting objects.
• Keep Moving – Sitting in one position for too long can cause stiffness. Try to move around and stretch every 2 hours
• Improve sleeping posture – Your pillow must not be very elevated from your neck.Sleeping on your back, or on your side, causes less strain on your neck than sleeping on your stomach.
• Physiotherapy – Neck strengthening exercises can help reduce pain and prevent it from recurring.