It can be a bit frustrating if you wake up with any sort of neck or shoulder pain. But when the pain comes on suddenly from a muscle spasm as you’re going through your regular routines, it can make you want to throw the rest of your schedule out the window and lie down until it goes away. Unfortunately, life doesn’t always stop for muscle spasms. But the good news is that there are plenty of ways to relieve the pain.
Muscle spasms in your neck and shoulders cause sudden tightness, resulting in pain and stiffness. These sudden contractions can be from a variety of causes including poor posture, stress and muscle stain. But no matter why or when it occurs, the right tips and tricks can help you alleviate the pain.
6 tips to help relieve muscle spasms in your neck and shoulder
Muscle spasms in the neck and shoulders can cause pain and stiffness, but you don’t need to just grin and bear them. There are many techniques that are worth testing out. Some of these tips can be done at home while others may require the help of a healthcare professional, such as a physical therapist.
If you’re experiencing recurring, persistent or worsening neck and shoulder muscle spasms, talk to your doctor about your concerns. It’s possible that you may have a medical condition or injury that requires further treatment.
Here are six ways to help relieve neck and shoulder muscle spasms:
- Heat application
It can be helpful to apply heat to the affected area as a way to help relax the tight muscles. By placing a warm compress or heating pad to your neck and shoulders, you’re encouraging blood circulation that brings oxygen and nutrients to the area that can help it heal. Heat also helps to block the pain signals and move toxins away from the area, such as lactic acid, which can play a role in your symptoms.
Apply the heating source for up to 20 minutes at a time. Let the area cool down for approximately 20 minutes before reapplying the heat.
- Gentle stretches
When you feel a muscle spasm in your neck or shoulder, it’s a natural reaction to start immediately trying to stretch the area to loosen up the muscles. Gently stretching can help restore the flexibility and range of motion of the area by lengthening the affected muscles. If you’re seeking the help of a physical therapist, they can guide you through safe and effective stretches.
Stretches that may help your neck and shoulder muscle spasms include:
- Chin-to-chest stretch
- Shoulder rolls
- Chin tucks
- Pain relievers
If you’re looking for temporary relief from your muscle spasms so that you can continue with your regular activities, you can take over-the-counter pain relievers such as acetaminophen or ibuprofen. While these shouldn’t be the only treatment you rely on, they can help the pain become more manageable.
- Manual therapy
A physical therapist can help alleviate muscle spasms in a variety of ways, including manual therapy. This treatment refers to the physical therapist using their hands to directly address the problem area. For muscle spasms in the neck and shoulders, it can be helpful to focus on the joint stiffness and tension.
Joint mobilization is a manual therapy technique that helps to break up tight tissue and reduce stiffness with gentle, repetitive movements.
- Dry needling
If you’re struggling to manage your neck and shoulder muscle spasms, your physical therapist may recommend dry needling. It involves using thin needles to stimulate the area’s trigger points to contract and release the tension. It can help alleviate the pain and stiffness while increasing blood flow to kickstart the healing process.
- Posture adjustment
It’s possible that your posture is a contributing factor to your neck and shoulder spasms. If you sit with slouched shoulders, or you extend your neck for a long period, you could develop muscular imbalances, meaning that they can’t always function properly, potentially causing spasms.
A physical therapist can help you make gradual postural changes that can reduce your current pain and prevent it from recurring in the future.
When you’re ready to get your muscle spasms under control, Forever Fit is here to help. We pride ourselves on being able to target the root cause of neck and shoulder muscle spasms so that we can create a personalized treatment plan that can alleviate them. We’ll consider the frequency and severity of the spasms as well as your medical history and overall wellness goals.
Contact our team today for more information or to schedule an initial appointment.
