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How to relieve shoulder pain and Neck Pain

17 February 2023

Shoulder Replacement | Dr. Pradeep Kriplani
How to relieve shoulder pain and Neck Pain

How to relieve Shoulder Pain and How to relieve Neck Pain

The neck and shoulders play a vital role in daily activities. The neck is responsible for supporting the head, which weighs around 10-12 pounds on average. It enables us to look around and interact with our environment, whether reading a book, driving a car, or using a computer. Shoulders are also involved in numerous activities, including sports and exercises, lifting and carrying objects, and participating in sports and exercises. The shoulder and neck pain can be a deal breaker and interfere with day-to-day work.

Shoulder and Neck pain is often related because the nerves and muscles are interconnected. Overuse, injury, poor posture, or underlying medical conditions causes inflammation, tension, or other problems leading to pain in both areas. Additionally, pain in one area causes compensatory movements or postures in the other, leading to pain and discomfort. It's essential to consult a medical professional for neck and shoulder pain treatment in Gurgaon or any other part for a proper diagnosis and treatment plan if you are experiencing neck and shoulder pain.

The aggravation of things might lead you to consult a shoulder specialist in Gurgaon or your residence to ensure everything runs smoothly. The shoulder specialist advises maintaining good posture, which is essential for preventing strain and injury to the back and other body parts. 

Shoulder surgery is necessary to treat a variety of conditions, including shoulder impingement, instability, arthritis, rotator cuff tears, and fractures. The need to visit a Shoulder Specialist in Delhi depends on the severity and injury type or condition. A Shoulder Specialist in Gurgaon can determine it through physical examination and imaging tests. Treatment options include medication, injections, physical therapy, or surgery.

If shoulders are healthy and functioning correctly; we can perform many tasks easily and comfortably. However, when pain or injury occurs, it can significantly impact our ability to carry out these activities and hurt our overall quality of life. Taking care of the neck and shoulders through proper posture, regular exercise, and seeking medical attention if pain or injury occurs is essential.

A variety of factors can cause neck and shoulder pain. Poor posture is a common cause, as it puts extra strain on the muscles and joints of the neck and shoulders. Muscle strain can also result from sudden movements or overuse of the muscles. Trauma or injuries like whiplash from a car accident can cause neck and shoulder pain. Degenerative conditions such as arthritis can lead to joint pain and stiffness. Pinched nerves, herniated or bulging discs in the cervical spine, and nerve damage can all cause pain in the neck and shoulders. Tension or stress can cause the muscles to tighten and lead to pain.

Poor sleeping position or pillow support can also contribute to neck pain. Repetitive motion or overuse injuries from activities such as computer use or sports can also cause pain. In some cases, neck & shoulder pain can be a symptom of a more serious medical condition, such as a heart attack. If you experience persistent or severe neck and shoulder pain, it's essential to seek medical attention for an accurate diagnosis and appropriate treatment.

Causes of Neck and Shoulder Pain

Poor posture:

Standing or sitting with a slouched or hunched posture can strain the muscles in the neck and shoulders. The shoulder surgery specialist advises taking breaks between work to avoid any aggravation.

Repetitive motions:

Doing the same movements, such as typing or repeatedly using a mouse, can cause neck and shoulder injuries.


Trauma or injury to the shoulder or neck, such as whiplash from a car accident or a fall, causes pain and stiffness. Soft tissue injuries can cause shoulder pain, resulting from the muscles, tendons, ligaments, or other tissue damage that support the shoulder joint.

Rotator Cuff Tears

It occurs when the tendons attached to the muscles of the shoulder bone are torn, causing pain and shoulder weakness. Tendinitis and bursitis involve inflammation of the tendons or bursae in the shoulder, respectively, and cause pain and limited mobility. Impingement syndrome occurs when the tendons in the shoulder are compressed or pinched, leading to pain and reduced range of motion.

Pinched Nerves:

Irritation or compression of the nerves in the neck and shoulder can cause tingling, numbness, and pain.


Rheumatoid arthritis or osteoarthritis arthritis causes inflammation and pain in the neck and shoulder joints.


Mental and emotional stress causes tension in the neck & shoulder muscles, leading to discomfort and pain.

Sleeping Position:

Sleeping with an unsupportive pillow or an awkward position causes neck and shoulder pain.

Ways to relieve neck pain and shoulder pain or how to relieve neck and shoulder pain?

Stretching and Massage

Gentle stretching exercises can help ease muscle tension and improve flexibility. You can try simple stretches like neck tilts, chin tucks, and shoulder rolls. A gentle massage helps to relieve tension and relax the muscles. You can massage them using a massage ball or foam roller in the affected area.

Heat & Cold Therapy:

Applying heat to the affected areas allows a reduction of pain and stiffness. You can use a warm towel, bath, shower, or heating pad. Cold therapy uses a cold pack, ice wrapped in a towel, or a bag of frozen vegetables to reduce inflammation and swelling.

Over-the-counter Pain Relief:

Pain relievers such as acetaminophen, naproxen, or ibuprofen can help to reduce pain and inflammation.

Posture Improvement:

Improving your posture helps reduce neck and shoulder strain.

You can use an ergonomic desk or chair and be mindful of your posture while standing, sitting, and walking. Ensure your arms are at a comfortable angle while typing and your computer screen are at eye level.

Relaxation Techniques:

Stress and tension contribute to neck and shoulder pain. Relaxation techniques like meditation, yoga or deep breathing can help to reduce stress and promote relaxation.

Take Regular Breaks:

Take regular breaks to stretch & move around if you have a job requiring you to sit for long periods; this helps prevent stiffness and soreness in the neck and shoulders.

To Know More- Shoulder Replacement Surgery Recovery Timeline

Closing Thoughts

The shoulder is functionally and structurally complex as it is one of the most freely moveable areas in the human body. Shoulder problems can significantly alter the quality of life and hence seeking the right care is important. Your shoulder specialist may advice conservative measures or surgery for your ailment. Majority of shoulder operations are successful in hands of expert specialists but the outcome is greatly influenced by several other variables as well, including age, comorbidities, profession and etc.

Additionally, platforms like NeemTree employ world-class technology and shoulder replacement specialists with years of experience in orthopedics. The expert panel of shoulder surgeons in Gurgaon, Delhi, Uttar Pradesh, and Uttarakhand ensures timely treatment for a quicker recovery.


Question: How to relieve neck pain?

Answere: Ice and heat therapy Using heating pads or ice packs can quickly relief neck pain. Repeat after 20 minutes several times per day for the best results.

Question: How to relieve shoulder pain?

Answere: Temporarily Apply Ice to the Area, Regularly Stretch the Shoulders , heat therapy also help to reduce pain.


Dr. Pradeep Kriplani

Dr. Pradeep Kriplani

Sr. Orthopedic Surgeon
MBBS, Ms (Ortho), Training in Sports Medicine

Know Your Doctor Has been a compassionate Orthopedic surgeon f......read more