For many years, I have suffered from chronic pain, specifically in my neck and shoulders. Stress is a massive part of it, and as I have learned more coping skills and implemented new pain management strategies, I have finally (at least today) had some control over my pain flare-ups.
Those with chronic pain, especially our elders who need our care, have added depression, anxiety, and isolation, which further exacerbates their pain. Whether it is stress-induced chronic pain, arthritis, or other injuries/conditions, people like me struggle to sit for long periods as it continues to cause physical pain as well as added anxiety, further leading to lower performance capabilities.
Here are a few things I have implemented in my life to best maximize my work performance as well as manage my pain for long-term effectiveness:
- Get up and take breaks often (also great for my ADHD)
- Once a month therapeutic, deep tissue massage by a licensed therapist
- Every two months, see my alternative physical therapist for dry needling acupuncture
- Limit my trips up and down my stairs (I also have torn meniscuses in both knees)
- Ice packs under my leg to minimize swelling in the sciatica nerve
- Heating pads on my back while sitting (I can’t do a lot of this lately because of pre-menopause and hot flashes!)
According to Harvard Business Review, “While chronic pain is increasingly becoming common among American workers, a recent survey of CEOs demonstrates that, while leaders recognize it’s an issue, few know how to discuss the topic with employees — let alone help.
To start, they should be ready to support employees by listening, but not by pressuring them to reveal health details. Second, they can focus their organization on preventing work-related pain. Third, they can design jobs with both autonomy and skill variety in mind. Fourth, they can allow flexible work. Finally, they can increase chronic pain management resources in their company,”.
Tension and tightness in the neck and shoulders are common symptoms of stress and anxiety. It’s the body’s way of gearing up to survive a perceived physical threat. In other words, it’s part of our “fight or flight” stress response.
When the body gears up for action, and you’re not a firefighter per se, the body doesn’t need to fight or flee, so the nervous system tends to stay in this state of tension, showing up in several ways:
- Neck and shoulder tension
- Migraine headaches
- Irritability
- Diminished ability to concentrate
- Chronic tightness in the upper back and arms
- High blood pressure
Meditation and breathing techniques have worked well for me while practicing mindfulness. I found that when the pain was great, I was hyper-focused on the pain. When I try to focus on something else, like breathing or moving in a different position, I can take away the severity of the pain when I do not get hyper-focused or obsessed with it.
Home remedies for tension in neck and shoulders
Throughout the years of physical therapy and chiropractors, I have learned a thing or two about home remedies. For example, below are a few ways to relieve or prevent tension in the neck and shoulders:
- Apply a warm compress to the tight area
- Spend a few minutes doing a self-massage each day, as needed
- Soak in a warm tub with Epsom salts and a few drops of aromatherapy/essential oils for extra relaxation and healing
- Adjust your workspace so the computer is at eye level, avoiding possible neck strain
- Check posture while at your workspace, making sure to keep hips, shoulders, and ears in a straight line
- Get up and move away from workspace each hour for a few minutes
- When resting, use a pillow that offers good support for your neck and is designed to keep your head and neck aligned
Other techniques to use could be:
- Hot shower
- Massage on neck and shoulders
- Hot towel massage
- Ice therapy
A hot shower helps muscles release tension. The sooner you take a hot shower after a stressful day, the better it will be for your muscles. If you don’t have time to take a long shower or bath, then turn on the water in that bathroom sink to make it full-blast hot.
One thing you can do after taking a hot shower is rub or massage your neck and shoulders with some nice moisturizing lotion. Any moisturizing lotion will work. I like to keep it simple and clean by using Trader Joe’s organic coconut oil. I usually rub it into the top of my shoulders first; then, I move on to my neck. Don’t forget to massage your upper arms as well. Your body knows how tense it feels, so be sure to relieve some stress from those shoulders and upper arms, too.
Combining a hot shower with some vigorous massaging can work wonders for relieving tension in your neck and shoulders.
Whenever you’re feeling tense, lie down on a floor mat in a room that’s dark and quiet. Just rest there for a while with your eyes closed. Maybe do some deep breathing to help yourself relax. You can even try doing some yoga stretches or stretching out any way you want. Your body will be releasing the tension it felt while you were standing up. If you’re serious about practicing yoga, then take a look at some YouTube videos. I don’t recommend that you start doing yoga without any proper training or guidance. There are plenty of great YouTube channels for yoga instruction if you want to get started.
If your neck is taut, it may be worthwhile to get a massage from a professional. A good massage can work wonders for relieving tension in your neck and shoulders. You should research some local professionals and book an appointment to see if you really like the service they provide. If you do, then maybe consider getting massages more often than just when you feel tense.
EFT (Emotional Freedom Techniques) is an excellent tool for releasing stress in these areas, as well as many other situations. Here’s how to do it:
- Gently tap with your index and middle fingers on the “sweet spots” that are found on both sides of the body.
- On each spot, tap five times and repeat the following “wishes” out loud:
“On my (shoulder), I wish to feel calm.”
“On my (neck), I wish to feel calm”
- Then, use your imagination and tap some more on all of the spots where you might be holding stress or tension.
- Once you’ve tapped the spots that feel tense, take a deep breath and focus on relaxing your shoulders. Focus on breathing out any tension or stress that you might have been holding. As you exhale, imagine the tension flowing away with your breath.
- When you feel calm and relaxed, gently open your eyes.
Chronic muscle tightness in neck and shoulders
In conclusion, although I and countless others suffer from chronic pain, there are also countless solutions.
