What causes stiff, tight shoulders and neck pain?
In the last two decades the amount of people with neck pain and stiff, tight muscles in the shoulders has increased dramatically. It’s now the most common thing I see in practice. So, let’s check out what causes this condition.
Vertebrae in the base of the neck often get restricted when we spend a lot of time with our head down or forward. When you bend in this way, vertebrae move out of their neutral position and the longer you stay in this position the more likely they are to get restricted.
The jammed vertebrae cause muscle spasm and nerve irritation, hence the neck pain. If you get a massage, it can feel better for a day or two, but if it keeps coming back there, there’s a good chance you need to visit a chiropractor.
To fix this problem, we need to…
1. Avoid the 4 common positions that cause the jammed vertebrae.
2. Release these jammed vertebrae
Obviously, you can come to see me to release the joints, but let’s have a look what you can do to avoid it in the first place.
Here’s the four positions and an alternative…
1. The first position is looking down at your mobile, or a book. Instead, try to put your elbow on a desk, an arm rest, or even your torso to support it. Note though: If your arm isn’t supported, it creates a lot of tension in the shoulders, so that won’t help.
2. Instead of craning you head forward towards your laptop or PC screen, keep your chin back & down to keep the vertebral joints open. Bringing your screen closer can help maintain a better position, but not closer than arm’s distance.
3. Instead of leaning back against couches and bedheads to read or watch TV, move right back up against the back support to keep your spine neutral… or lie on your side to read, with your head on your pillow and your book on the pillow or matress. Don’t sit in bed!
4. Instead of looking down your laptop screens, attach your laptop to an elevated monitor, so that the top of your screen is at eye level.
Remember: If we don’t change our habits, we keep recreating the problem.
How to Fix Forward Head Posture and prevent neck pain.