Chances are, you’re reading this while reclined on your sofa or leaning on the kitchen table with a cup of coffee. Please straighten up. Bad posture and other habits may be setting you up for neck and shoulder problems. The good news is, you can control many of the things that precipitate neck pain. Taking charge is tedious, but the benefits will be well worth it.

First, look for red flags. Before you try to self-correct your neck and shoulder problems, check for symptoms that may require professional medical attention. Sometimes serious disorders masquerade as minor problems, so get doctors evaluation for any pain that is new or:

radiates into the arms or jaw.

comes with tingling or weakness in the legs or arms.

follows a recent injury.

follows exertion.

comes with other symptoms of illness ( headaches, fever, muscle aches, stiffness in the neck, nausea/ vomiting )

All clear? Then lets tackle the 4p’s. If you pain is chronic, deal with it by fixing your...

POSTURE

It bears repeating...how you sit, stand, hold your shoulders and head are all important when it comes to neck and shoulder pain.

The human head weights about 10lbs., and its no easy task for the neck and shoulders to keep your bowling ball size noggin in proper alignment! As we get older; the shoulders tend to roll forward and the head tends to droop forward. That puts stress on the muscle and tissues of the neck and shoulders. The old army command “ Head up, shoulders back, chest out!” really applies when it comes to posture, too.

If you suffer from chronic neck and shoulder pain, you should find a physical therapist who will know the correct techniques that will provide you with the changes needed to minimize you pain if not eliminate it.

PILLOW

The support your neck does or doesn’t get can affect not only how you sleep but also how you feel all day. Pillows that are too big, small or stiff can misalign the head and neck, aggravating pain problems. Solution: Find a pillow that adequately supports your head and keeps the natural contour of your neck in its relaxed position. Special orthopedic pillows and rolls are available to help support the neck ( cervical spine ).

PHYSIQUE

Aging is associated with decreasing muscle tone, including the muscles that support the head and neck. It’s more difficult for weaker muscles to hold up that bowling ball perched on your shoulders, and that leads to neck and shoulder pain, headaches and fatigue--so work those muscles.

Look over the simple exercises illustrated with in this article and incorporate them into your daily routines. If these exercises don’t help then you need to consult with a qualified physical therapist to help show you the proper mechanics to help you help yourself.

PRESSURE

Stress is a major factor in neck and shoulder pain. Reducing stress at home as well as your work place can ease the pain; you may need to see a counselor to help you change your behavior. Also, make a general fitness program that includes aerobic exercises a part of your life; it’s a great way to rid the body of stress.

FEELING BAD? ICE, ICE, BABY