what is the best treatment for neck and shoulder pain?

How to get rid of neck pain from sleeping wrong

SYMPTOMS—A pain in the neck

CAUSES—Working in a hunched-over position for long hours is a frequent cause. Working so that you must lean your head forward, to better see what you are doing. But an injury may also have occurred


  • Place an ice pack on the back of the neck or apply ice, wrapped in a towel.
  • Then place heat on the painful area. This can be a heating pad or a hot shower.

Here are several longer-range solutions:

  • Do neck exercises each day, to stretch your neck muscles and strengthen them.
  • To stretch those muscles, slowly tilt your head forward and back and turn from side to side.
  • To strengthen them, put your hand on the side of your head and push. Then do the other side, and then the back and front. Hold light weights (3-5 pounds) in your hands, keeping your arms straight while shrugging your shoulders.
  • Sit in chairs which give you good back support.
  • Sit up, not forward. Keep your head level and pull in your chin. Arrange your work so you can look forward, and not downward, most of the time.
  • Stop every so often and take a break.
  • Always lift heavy things carefully with the legs and not the back.
  • Sleep on a firm mattress.
  • Do not sleep on your stomach, but, better, on your side or on your back.
  • Keep your neck warm when you are outside in the cold.
  • You may do better with a smaller pillow or no pillow at all.

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