7 Effective Home Remedies To Get Rid Of Neck And Shoulder Pain

7 Effective Home Remedies To Get Rid Of Neck And Shoulder Pain

Neck and shoulder pain is quite common and is also one of the most troublesome ones as it affects just about everything that you do. Whether you are sitting or standing or even sleeping, this pain is bothersome. Neck and Shoulder Pain can be relieved to a large extent with the help of a few exercises and simple home remedies. Here are some ideas on how you can get rid of neck and shoulder pain at home.

Causes of Neck and Shoulder Pain 

Before you try any remedy, understanding the different neck and shoulder pain causes will help you manage the pain a lot better. Some of the most common causes of these issues are as follows:

  • There could be some abnormalities in the structure of the joints and bones.
  • Trauma to the soft tissues in your neck and shoulder or any sudden movement.
  • Poor posture at your workplace
  • Age-related degeneration of the tissues of the neck and the shoulders.
  • Strain to the muscles in the shoulder or neck because of exercise or overuse.
  • Instability of the ligaments, particularly in the shoulder.
  • Pinched nerves in the shoulder
  • Dislocation of the shoulder joint
  • Stress and exhaustion

Also read: 10 Safe Exercises You Should Try When You Are Pregnant

If you notice any sharp pain in the region or any pain that is persistent, it could be the result of fractures and in worse conditions, any underlying health issues. In this case, make sure that you consult your doctor immediately.

Exercises for Neck and Shoulder Pain

There are a few neck and shoulder pain exercises that you can try at home to relieve any pain or stiffness, as mentioned below:

#1. Supine twist

Lie down on the side with your knees bent right in front of the hips. Keep your hands over the ears with the elbows pointing forward. Inhale and open up the elbows and twist to the opposite side with the knees in the same place. Twist as far as you can or until the elbow touches the floor.

#2. Thoracic extension

thoracic extension

Lie down on your back with a foam roller just below your shoulder blades. Place your hands behind the head with elbows open. Keeping the roller in place, tilt your head as far back as possible to stretch the shoulder muscles.

#3. Head tilts

Tilt your head to either side. Repeat 10 times on each side to loosen the muscles. You can also use the palm to push the head down and get a deeper stretch.

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#4. Neck and shoulder rolls

Roll your neck anti-clockwise and clockwise. Then roll the shoulders forward and back. Repeat 15-20 times for quick relief.

7 Home Remedies of Neck and Shoulder Pain

You can make use of some home remedies if the exercises do not work for you. Here are 7 simple remedies that you can try at home.

#1. Essential oil blend

If one of the neck and shoulder pain causes is stress, then using a blend of lavender oil, basil oil, olive oil and peppermint oil to massage the affected area can provide quick relief.

#2. Apple Cider Vinegar Soak

Soak a few paper napkins in apple cider vinegar and place it on the affected area for about an hour. The anti-inflammatory property of ACV will relieve any stiffness or neck and shoulder pain when used consistently.

#3. Warm Oil Massage

Warm up some mustard oil, coconut oil and olive oil. Massage it in circular motions on the area that is affected. This is one of the most effective home remedies as the blood flow to the area increases, relieving pain and stiffness.

#4. Ice Pack

This is an old and tested remedy that works for most neck and shoulder pain causes. Rub ice cubes on the area that is aching or apply a cold pack. Applying this pack 3-4 times a day is effective in reducing inflammation.

Also read: Safe And Simple Exercises To Lose Weight After A C-section

#5. Use Vitamin Supplements

Vitamins work as antioxidants and anti-inflammatory medicines. If your diet does not have an adequate amount of vitamins, even a deficiency can lead to neck and shoulder issues. Make sure you consult a doctor before using any oral remedies.

#6. Epsom Salt Soak

Add Epsom salt to water when you take a bath or draw a bath with Epsom salt in it and soak yourself in for 10-15 minutes each day. Epsom salt contains magnesium that is beneficial in reducing muscle tension and increasing blood flow to the affected area to relieve neck and shoulder pain.

#7. Castor Oil Pack

Soak cotton with Castor Oil and apply some strips on the area that is affected. Wrap it with a cloth and leave it on for as long as possible. This is especially useful if your joints are affected as castor oil relieves inflammation and improves joint mobility.

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