The pain can be mild to severe. It can be felt in one spot, in a large area, or travel to another area. Movement can cause the pain or make it worse.
Stiffness and/or swelling may occur.
Causes
Overuse and wear and tear on neck and shoulder muscles and joints
Strains. Broken or dislocated shoulder.
Poor posture. Awkward sleeping positions. Sleeping on a soft mattress.
Pinched nerve. Pain from a pinched nerve usually runs down one side of the arm.
Whiplash injury
Tendinitis. This is swelling of a tendon (tissue that connects a muscle to bone). Left untreated, tendinitis can turn into “frozen shoulder.” “Wry” neck is a similar problem.
Torn rotator cuff. This is a tear in a tendon that holds the shoulder in place. Symptoms are pain at the top and outer sides of the shoulders, especially when you raise or extend your arm. You may also feel or hear a click when the shoulder is moved.
Bursitis. This is swelling of the sac (bursa) that surrounds the shoulder joint. Bursitis (impingement) can be caused by injury, infection, overuse, arthritis, or gout.
Osteoarthritis
Infections that cause swollen lymph nodes in the neck
Treatment
Treatment for shoulder pain and/or neck pain depends on the cause. Emergency medical care is needed for:
Serious injury
Broken bone
Heart attack
Meningitis. This is an infection of the membranes that surround the brain.
Self-care can treat less serious causes of shoulder pain and/or neck pain.
Self-Care / Prevention
Take an over-the-counter medicine for pain and/or swelling.
To help relieve tension and improve circulation, regularly take walks. Gradually increase walking times.
Avoid repeated activities that twist or put strain on the neck and shoulders. When you do repeated tasks, use proper posture, equipment, and techniques.
Wear seat belts in vehicles. Use protective gear when you participate in sports.
If you have a low fitness level, strengthen your muscles gradually.
Don’t sleep on your stomach. Use a firm pillow, a neck pillow, or a rolled towel under your neck.
Practice good posture. Stand straight. Don’t let your shoulders slump, your head droop, or your lower back slouch.
Don’t prop a phone between your ear and shoulder.
When you carry things, such as a shoulder bag, switch from one shoulder to the other.
Stretch and warm up before activities that require joint movement, such as sports.
Do stretching and strengthening exercises to keep your shoulder, neck, and arm muscles strong and flexible. See exercises below.
Shoulder Stretch: Reach your right arm across your chest. With your left hand, grasp your arm just above the elbow. Gently pull your arm farther across your body until you feel a stretch in the back of your shoulder. Hold for 30 seconds. Rest and repeat with other arm.
Neck and Shoulder Stretch: Tilt your head forward and let it hang. Relax your neck and shoulders. Slowly, roll your head to one side then back to the front and then slowly roll it to the other side. (Do not roll your neck backward.) Repeat 10 times.
Bursitis, Tendinitis, or an Injury That Does Not Appear Serious
Use R.I.C.E.
Rest the injured area for 24 to 48 hours.
Ice the area as soon as possible. Keep doing this for 10 minutes every 2 hours for the first 48 hours. Use an ice pack, ice in a heavy plastic bag with a little water, a bag of frozen vegetables, etc. Put a thin towel between the ice pack and the skin.
Compress the area. Wrap with an elastic bandage. Do not cut off circulation. Remove the bandage every 3 to 4 hours, for 15 to 20 minutes each time.
Elevate the area above heart level, if possible. Place it on a pillow or folded blanket.
Try applying balms. These provide a cooling or warming sensation, but only mask the pain. They do not promote healing.
Treat Neck Pain from a Whiplash Injury or Pinched Nerve
See a doctor anytime your motor vehicle is hit from the rear because the crash can cause a whiplash injury. After first checking with your doctor, do these things to ease neck discomfort:
Wear a neck brace as instructed.
Rest for a day or two after the injury. Too much bed rest may slow healing.
Use cold and hot packs. Do not use heat if there is swelling.
Improve your posture. Use a chair with a straight back. Make sure your buttocks go all the way to the chair’s back. When you stand, pull in your chin and stomach.
Sleep with a cervical (neck) pillow or a rolled hand towel under your neck.
Avoid activities that may aggravate your injury.
Don’t spend too long in one position. Take short breaks and do gentle neck stretches.
Triage Questions
Question 1
With shoulder or neck pain, do you have any of these problems?
