Moving with a Painful Neck and Shoulder: 6 Simple Tips

neck and shoulder, upper cervical care

Are you struggling to move around because of a painful neck and shoulder? Truth be told, this problem affects quite a significant number of people in the USA. According to statistics, up to 26 percent of adults have this problem. It’s also the leading complaint of patients looking for remedies like upper cervical care. If your aching neck or shoulder prevents you from enjoying usual physical activities like cycling, joining a marathon, or hiking, we strongly suggest going through our list of tips below. 

1. Experiment on low-load motor exercises

The last thing you would want is to strain your neck and shoulders, especially when you are already in great pain. So, we suggest opting for low-load motor activities like yoga, tai-chi, and Pilates. Most of these exercises involve several body parts, so they make a great addition to your everyday physical routine. We suggest experimenting with the activities and finding ones that work best for you.  

2. Practice neck stretching exercises

Stretching exercises for the neck and shoulders can help release muscle tension and prevent future injuries. That’s why it would greatly help to schedule a couple of minutes a day to do the following exercises: 

  • Chest expansion
  • Neck release
  • Eagle arms spinal rolls
  • Cervical retraction
  • Isometric cervical side bending
  • Levator scapula stretch

3. Strengthen your core with water-based activities

If you’re a fitness buff, you most likely know about the core muscles – or the group of tissues that support the neck, shoulders, abdomen, and back. Fitness experts note that keeping these tissues in good condition is key to maintaining balance and preventing the onset of neck or shoulder pain. However, it’s no secret that core strengthening exercises can be physically taxing sometimes. 

That’s why, instead of doing strenuous activities that might further hurt your neck and back, we suggest trying water-based exercises. Unlike the usual workout routine, water-based activities don’t cause excessive strain on the body because of buoyancy. 

While doing the exercises, the water around your body supports your movements. So even if your neck or shoulder pain stems from degenerative disc disease, you can still perform the exercise or activity with great ease. If you haven’t tried water-based activities before, here are some options you can explore:

  • Pool walking
  • Quadruped activity 
  • Leg raise exercise
  • Knee-to-chest exercise
  • Wall-facing leg stretch exercise

neck and shoulder, upper cervical care





4. Schedule regular exercises in between long hours of work  

If you have tried seeking upper cervical care, you likely know how important it is to avoid a sedentary lifestyle. Chiropractic doctors often remind patients to dedicate a few minutes a day to exercise to enjoy the following benefits:

  • Improved blood circulation, especially to the intervertebral discs
  • Relaxed muscles to prevent the fibers from tugging the neck and shoulder bones
  • Decreased risk for health problems that cause shoulder and neck pain
  • Better sleep to keep your nerves and brain cells in optimal condition

You can try different workouts based on your overall condition and the intensity of your pain. Just make sure to stick to a consistent schedule and avoid overexerting your body. With frequent practice, you can develop this healthy habit and increase the intensity or frequency of your workout each week.  

5. Avoid lying on your belly 

Lying on your belly can put significant pressure on your spinal column. So, if this is your usual sleeping position, we strongly recommend retraining your body and learning how to sleep on the side or back. To do this successfully, here are the basic steps you should follow:

  • Switch to a mattress and pillow that can support your body while sleeping on the back or side
  • Elevate the head with a wedge or rolled up pillow
  • Support your spine by placing a firm or semi-firm pillow in between your legs

If you struggle to switch to a new and better sleeping position, we recommend using a soft and thin pillow. This will keep your cervical spine at the correct angle while you sleep on your stomach. 

6. Figure out if you have misaligned neck bones

Do you experience recurring neck and shoulder pain? If yes, it might be wise to consult an upper cervical chiropractic doctor. Your chronic pain might result from misaligned C1 and C2 bones, an issue that you can conveniently fix with the help of upper cervical care. Your first appointment will help you verify if you have a cervical subluxation. It will also allow you to figure out how far the bones moved from their original alignment.  Thousands of patients have tried and tested upper cervical care. So, you can be sure that it can provide you with lasting and sustainable relief. 


Upper Cervical Care: The Solution to Improved Neck and Shoulders

Upper cervical care is among the most widely used remedy for neck and shoulder pain. This is largely because a seemingly harmless neck bone misalignment can affect nearby muscles, joints, and nerves. The bones can pinch the tissues and cause neurovascular compression. 

Consequently, the postural imbalance can cause the neck and shoulder tissues to become stiff and painful because the misaligned bones pull the muscle fibers and cause unnecessary flexion or extension. Some studies explain that a cervical subluxation can also compromise the spinal structure and increase the body’s sensitivity to painful stimuli. 

By opting to receive upper cervical chiropractic adjustments, you can slowly correct the issue and help your body recover fast. Learn how to take advantage of upper cervical care by reaching out to a local practice today!


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The content and materials provided in this web site are for informational and educational purposes only and are not intended to supplement or comprise a medical diagnosis or other professional opinion, or to be used in lieu of a consultation with a physician or competent health care professional for medical diagnosis and/or treatment. All content and materials including research papers, case studies and testimonials summarizing patients' responses to care are intended for educational purposes only and do not imply a guarantee of benefit. Individual results may vary, depending upon several factors including age of the patient, severity of the condition, severity of the spinal injury, and duration of time the condition has been present.