Content

• Steps
• Advice
• Warning

Shoulder cramps are not usually a sign of a serious illness, but they interfere with your daily routine and make it difficult to sleep at night. There are many factors that cause shoulder cramps, such as: incorrect posture, sleep incorrectly, neck muscles stretched during exercise, anxiety, and health problems. The steps below can help ease your pain.

Steps

Method 1 of 8: Heat Methods

1. 

   Apply moist heat. When heat is met, tightened muscles relax, and the heat with steam is more beneficial than dry heat, as it can penetrate the neck more effectively. Apply warm compresses to the neck or back area for at least 20 minutes, 3 times a day.
   • A humid heat pad (available at drugstores) is the # 1 option because you can control the temperature, and it also helps keep the heat longer. Alternatively, you can use a warm water bottle or take a shower or soak in warm water.

2. 

   
   
   Place a warm towel over your neck. Soak a handkerchief in a hot tub or pour hot water on a towel or you can use a towel dryer for about 5-7 minutes. Wring the towel so that it is no longer dripping, but still stays warm. Place the scarf on your neck when it feels a bit sore and tight. Hold the towel on your neck for about 20 minutes, then continue to heat the towel and apply it to your neck. Do this 3 times.

3. 

   
   
   Use a cold bag to soothe your neck. Cold relieves pain and limits lactic acid formation that causes pain. Place the cold pack on the stiff neck (usually the neck just below the nape) for about 10-15 minutes, repeated every 2 hours.
   • Find comfortable positions when you apply the cold compress, such as: sit in a chair that fits your head and rest your head on the side of the chair, placing the cooler between your shoulders and the nape of your neck. Lean your head on the bag so you can make the most of the cold pack.
   • Some experts believe that cold ice only makes your neck more stiff because the cold can cause muscles to contract. Anyway, you should still apply whatever feels good to you.
   • For severe pain, use a cold compress for the first 48-72 hours, then switch to a warm compress.
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Method 2 of 8: Stretching Exercises for Pain

1. 

   
   
   Head tilt, head tilt. Most scoliosis go away immediately when you perform a series of stretching exercises in the tightened neck muscles.Stretch the front and back neck muscles by lowering your head and pulling your chin towards your chest and then tilting your neck and lifting your chin. Do this for a few minutes.
   • If this exercise makes you feel pain, don't tilt your neck too high or bend your neck too low. Just move just enough for you to feel the pull.

2. 

   Head your head to the sides. To stretch the muscles on either side of your neck, do a tilting your head to the sides of your neck. Do this until you feel the pain has subsided and the muscles are no longer as tight as before.

3. 

   Head to left, right. This is the most painful move to do while you're twisting your neck, so slowly turn your head to the left, then right, and do this for a few minutes.

4. 

   Limit heavy physical activity. When you begin to feel a stiff neck, it's best to limit your movement for the first few days. to limit symptoms and potential inflammation. Take a break from the following sports activities for the first 2 to 3 weeks:
   • Soccer, rugby, hockey, and any other highly coordinated sport.
   • Golf
   • Jogging.
   • Weightlifting
   • Ballet
   • Stand up, sit down and practice leg lifts.
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Method 3 of 8: Know When to Seek

1. 

   Seek medical attention when your pain does not go away. Sometimes shoulder cramps are a sign of more complex problems, typically disc hernias or nerve bundles. Such pains will not heal on their own. See your doctor for an accurate diagnosis.
   • Your doctor may give you an injection. Cortisone injections will be injected directly into the pain and the pain will subside and the swelling, which causes the stiffness in the neck, will decrease.

2. 

   Consider your anxiety level. The cause of neck stiffness can sometimes be caused by extreme stress in the body, often caused by stressful anxiety. If you believe your stiff neck is caused by nerve tension, you need to consult your doctor or a counselor to discuss ways to relieve anxiety.

3. 

   Visit the clinic as soon as you feel serious symptoms appear. Pain in the back of the neck is one of the early symptoms of meningitis, a serious infectious disease that causes swelling around the brain. Neck stiffness is also a manifestation of heart attack. Seek medical attention as soon as you notice the following symptoms:
   • Fever.
   • Nausea and vomiting.
   • Having trouble bowing.
   • Chest pain or pain in the left arm.
   • Dizzy.
   • If you have trouble sitting, standing, and walking, see your doctor immediately.
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Method 4 of 8: Take pain relievers

1. 

   Pain reliever for topical use. The immediate analgesic effects found in balm oil are menthol and ingredients that soothe skin and muscles. Some famous brands of balms include Icy Hot, Ben Gay and Aspercreme.
   • The way to prepare the balm is for yourself. Dissolve 2 tablespoons of coconut oil in 1 tablespoon of beeswax, in a small kettle of relatively hot water. Add 5 drops of peppermint oil and 5 drops of eucalyptus oil. Place the suspension in a sealed bottle or jar. To cool, when used, rub it on the neck and surrounding area.

2. 

   Use ibuprofen or aspirin. NSAIDs (anti-inflammatory drugs) such as ibuprofen and aspirin are effective pain relievers that can be found over the counter. Do not exceed the recommended dosage.

3. 

   Use muscle relaxants. Muscle relaxants are very helpful in relaxing the muscles and relieving the pain of scoliosis. However, they should only be taken as temporary pain relievers and should be taken before bed. Use muscle relaxants when compresses and stretching exercises don't work.
   • Muscle relaxants contain many additional adjuvants. It is necessary to carefully read the instructions for use to know the allowed dosage.
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Method 5 of 8: Change your sleeping position

1. 

   Choose the right pillow. If you wake up and feel a stiff neck, your pillow is likely the culprit. Depending on your sleeping position, choose a pillow that is suitable to minimize neck stiffness. The baby latex pillow is the perfect choice, it doesn't sink like a regular pillow, allowing your neck to be completely relaxed throughout your sleep.
   • Those who have the habit of sleeping on their side should choose a pillow that can hold your head up to your neck instead of a pillow that easily sinks into the mattress.
   • People on their backs should choose pillows that keep their head level with their neck and not too high.

2. 

   Feather pillows need to be changed every year. Fur pillows are great for the neck, but their smoothness will decrease after a year. If you have been using an old fur pillow for too long and then neck pain occurs, consider replacing a new one.

3. 

   Sleep without pillows. Many doctors recommend sleeping without pillows for a few days after feeling like the neck is twisted. This therapy alleviates symptoms and prevents neck pain that develops from sleeping in the wrong position.

4. 

   Make sure the mattress is elastic. Your current mattress may not be resilient enough to support your spine and neck since you have been using it for a long time, it is best to replace it with a new one.
   • Gently pat your mattress once in a while to make sure it doesn't get bumpy. Observe the manufacturer's instructions, there are some types of mattresses (such as cloth pocket spring mattresses) that should not be patted.

5. 

   Avoid lying on your stomach. Sleeping on your tummy puts pressure on your neck and spine, as your neck has to turn to one side throughout the night. When you try to sleep on your side or on your back, even if you automatically lie on your stomach during sleep, your neck will not be under pressure for too long.

6. 

   Try to get 7-8 hours of sleep each night. Getting enough sleep helps your body to repair itself. Poor sleep, like waking up in the middle of the night, or having trouble sleeping all make neck pain worse because your body doesn't get enough rest to heal. Get a full sleep at night. advertisement

Method 6 of 8: Relief with Massage Therapy and Other Therapies

1. 

   Neck massage. Massage is the most effective treatment for shoulder and neck pain. If performing this remedy at home, follow these instructions:
   • Use your hands to massage the back and neck area until they heat up.
   • Use your fingertips to gently press and rotate around your neck, focusing on the area where you feel the most tension, however, it is important to rub it all over your neck for pain relief.
   • Rotate your finger up and down your neck for a few minutes.

2. 

   See a massage therapist. A massage therapist will check to see which part of your body is in tension. Although the pain you feel is only in your neck, it could be an area of ​​your back or shoulder that is under stress.
   • Check your health insurance to see if the massage is included in the insurance package

3. 

   Acupuncture therapy. Acupuncture is the Chinese way of curing pain and illness, by piercing points in your body with tiny needles. Despite many questions regarding the effectiveness of this therapy, many patients with neck pain have been cured with acupuncture.
   • Consult an acupuncturist and ask them how to treat your neck problem.
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Method 7 of 8: Home remedies

1. 

   Take magnesium supplements. While there is no scientific evidence that magnesium has the ability to relieve stiff neck pain, magnesium is believed to be effective in soothing muscle aches. You should try magnesium supplements.
   • The recommended daily allowance of magnesium supplements for a person is between 310 mg and 420 mg, depending on age and gender. You should not exceed the recommended dosage.

2. 

   Soak in bitter salt solution. Bitter salt (or Epsom salt), which is magnesium sulfate, is often dissolved in warm baths, although Epsom salt has not been shown to relieve muscle aches.

3. 

   Try Chinese wind shave therapy (Gua Sha). This is a very popular method in China and Vietnam, people use a blunt spoon to scratch the patient's back to form hematomas on the skin. This method is believed to promote blood circulation in the area being scraped as well as remove toxins and harmful substances that accumulate in that area. Shaved wind Being tested in many places in the scientific world, sometimes this method also has a positive effect.
   • Method Shaved wind is facing a lot of debate.Since this method is characteristic of the creation of subcutaneous hematomas, it often does not look very conspicuous, it may even be ineffective in some patients.
   • You should exercise caution while performing this therapy; Consult a medical professional if applicable shaved wind does not make you feel better or too harsh on your skin, so that it doesn't irritate your skin and bring you discomfort.
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Method 8 of 8: Prevent Recurrence

1. 

   Design your workplace scientifically. Many people suffer from scoliosis due to incorrect working posture. Your chair should be enough so that when you sit, your feet can rest on the ground and your hands should be relaxed and resting on the table.
   • If you have to work with a computer, make sure the monitor and your eyes are at a safe distance.

2. 

   Don't sit for too long. If you have to sit at your desk all day or you have to spend a lot of time driving in a car, take a lot of time. Going back and forth helps your muscles stretch to avoid stress over a long period of time.

3. 

   Don't look down at your phone too often. Frequent bowing will slowly damage the neck area. To avoid getting down too much, place your phone on a stand that is as high as your eye level.

4. 

   Heavy bag must be worn on two shoulders. Squeezing too heavy on one shoulder will skew your body to one side. Your neck and back will need to be tilted to one side for total balance, leading to a curvature. Better to choose a bag or luggage bag with wheels for towing.

5. 

   Exercise the right technique. Poor posture weight training is one of the most common causes of neck stiffness. You will stretch the muscles or block a nerve if you do the wrong technique. Work with your instructor to make sure your posture is correct.
   • Don't try to lift a weight that is too much for you. Weightlifting requires heavy lifting, but you shouldn't be so heavy that you feel like you can't stand up. Work out with a weight that is suitable for your physique and fitness.
   • Don't lift weights too many times a week. Muscles also need time to recover between training sessions. You will overwhelm yourself with too much exercise.
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Advice

• Try a variety of alternative therapies such as cupping, inhaling wormwood, and practicing qigong.

Warning

• Limit pressure lifting muscles too much, do not practice muscle groups that are in pain because it will make the pain worse.