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5 Easy Ways to Relieve Neck and Shoulder Pain – Modern times, modern afflictions: Back, neck and shoulder pain affect many working in office jobs. Find out what to do about it.

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About - Info On Upper Back, Neck And Shoulder Pain

Neck and shoulder pain is quite an annoyance to everyday life. It interferes with your routine and can be painful to deal with. This common problem is usually related to underuse of neck muscles (yes, your neck has muscles!) and the health of your spinal cord. With a little extra care and attention, you can avoid the burden of muscle pain completely. Let's take a look at where this pain originates and how it can be treated at home.

What causes neck and shoulder pain?

Neck pain can be extremely painful and radiate to other areas

Neck pain is most often caused by untrained muscles and strain, particularly if you spend a lot of time at a desk, stuck in one position. Psychological elements such as high tension and stress can also intensify the problem.

Even athletes can suffer from this muscle pain from time to time, since the neck muscles are not covered in most exercise routines. These muscles in the upper body need special attention to strengthen them and avoid injury.

What are the most common symptoms of neck pain?

Sore neck muscles - an unpleasant symptom

The shoulders and upper arm regions can also be affected by problems in the lower neck, causing you to feel discomforting neck pain and experience frozen shoulders. You may also face 

  • Headaches
  • Dizziness
  • Reduced range of motion

Health Management - Make Sure To Take The Right Steps

Plaster job: A heat-releasing plaster will relieve pain
Have someone show you how to best exercise your neck muscles

Shoulder and neck pain can easily be treated right at home with a few simple measures, such as: 

  1. Heat therapy using heat plasters
  2. Taking rest to let the muscles relax
  3. Medication such as painkillers or muscle relaxants
  4. Gently massaging the affected area
  5. Exercising to relieve stiffness and pain

These simple methods can provide long-lasting relief in their own way. For example, using heat plasters provides relief by inducing heat in the area, which dilates the blood vessels and improves blood flow.

In the case of medication, It is advisable not to self-medicate with muscle relaxants or anti-inflammatory drugs for more than a few days. Consult your doctor if pain persists.

Prevention - Better Than Having To Seek Treatment

Prevention over cure

When you spend all day sitting in one position, it causes stiffness and pain. Try to change positions and move around often. You can also prevent neck and shoulder pain by performing strengthening exercises.

Tips for neck and shoulder pain

While neck and shoulder pain manifests physically, there are a lot of factors at play behind it. Keep an eye out for any mental stressors you may be facing at work and try to avoid them. Tenseness can be caused by stress and overloading yourself with too much work or responsibility. Learn what your triggers of tension (stress, conflicts, etc.) are, what role they play, and what you can do to reduce them.

During a stress reaction, your heart rate increases, and your muscles tend to tighten. This is the body's natural method of protecting itself from harm and discomfort. 

Release tension at the gym or with exercises
Fuel up on oxygen to prevent tense muscles

If there is a quick outbreak of stress, the muscles stiffen up all once and then relax once the stress has passed. Prolonged stress leads the muscles in the body to be guarded on a more or less continual basis. This is what causes the strain in your shoulders and neck.

In an office environment, you should take advantage of any chance you get to move around and get exercise. In addition to relaxing muscles, getting enough oxygen can prevent stress from building up and can avoid neck and shoulder pains.

To strengthen neck muscles and prevent further neck and shoulder pain, you can try specially designed neck and shoulder exercises.

Read more about muscle pain here: The 5 Most Common Myths About Back Pain


Please note that the above recommendations are general care tips. Consult a health care professional in case of any uncertainty around wound treatment and healing.

Always see your doctor if a wound is deep, bleeding profusely or shows signs of infection. For diabetic patients especially, proper wound care holds the utmost importance. Do not hesitate to discuss any concerns you may have with your doctor or your podiatrist, even when it comes to minor wounds and cuts – especially if they’re on your feet.


The information provided through this website should not be used to diagnose or treat a health problem or disease. Although compiled with great care, it is not a substitute for professional advice. If you have or suspect a health problem, consult your doctor immediately. 

For further information regarding Hansaplast products, please contact us via email at customer.care@bdfindia.com.

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