How to Treat Neck and Shoulder Pain, According to Physical Therapists
Discover common causes and best treatments for neck and shoulder pain. Get exercises and tips from physical therapists to manage and prevent discomfort.
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Neck and shoulder pain often appear together. If you’ve ever had either — or both — you know how frustrating this sort of discomfort can be. “We tend to take our neck and shoulders for granted, until something happens and we’re dealing with pain,” says Dorian Logan, PT, DPT, a physical therapist at Hinge Health. But that doesn’t mean you have to just deal with neck and shoulder pain. There’s a lot you can do to manage and help prevent both.
Here’s a closer look at neck and shoulder pain: why they often occur together, what causes this type of pain, and how to treat it — especially with exercises from Hinge Health physical therapists.
Our Hinge Health Experts
Dorian Logan, PT, DPT
Christynne Helfrich, PT, DPT
What Causes Neck and Shoulder Pain?
There are several different reasons why you may have an uncomfortable neck and shoulder, says Dr. Logan. Some common contributors include:
Muscle strain. Some muscles, like the trapezius, connect to both your neck and shoulder. Overdoing it with certain activities can strain these muscles, leading to pain and stiffness in both areas.
A sedentary job. Jobs that require prolonged sitting, like working at a computer, can strain your neck and shoulders and put pressure on nearby nerves, explains Dr. Logan. Over time, this added strain can lead to stiffness and discomfort if you’re not diligent about movement breaks and posture adjustments.
Herniated disc. Trauma, injury, or simple age-related changes can cause the discs in between your vertebrae to press on your spinal cord, causing neck and shoulder pain.
Whiplash. This type of injury, where your head suddenly jerks backward then forward, can injure the soft tissues and joints of your neck and shoulders, leading to pain. Whiplash is common from car accidents and contact sports.
Stress. “We often carry stress and anxiety in our neck and shoulders,” explains Dr. Logan. The muscles in these areas tense up when you’re anxious, which can lead to both neck and shoulder pain.
Shoulder instability. A shoulder dislocation — when the upper arm bone is forced out of the shoulder blade’s socket — can cause some lingering pain in the area, even after the dislocation has healed. “It can put pressure around the nerves that causes pain or tingling near your neck and shoulder,” explains Dr. Logan.
Joint changes. Certain age-related conditions, such as osteoarthritis, spinal stenosis, degenerative disc disease, and bone spurs, can contribute to neck and shoulder pain for some people. While these changes don’t cause symptoms for everyone, they may compress nearby nerves, leading to pain, tingling, or numbness that can radiate down your arms.
Neck and Shoulder Pain on One Side: Why It Happens
Neck and shoulder pain usually occurs on either the left or right side, but not both. “That’s actually a good thing,” says Dr. Logan. “Pain on one side often indicates a muscle strain or joint-related changes. However, intense neck pain combined with sudden weakness in both arms may signal a more serious issue, like spinal cord involvement.”
One-sided pain often happens because of added pressure on one side of your body that strains muscles and ligaments. For example, sleeping in an awkward position might leave you with a crick on one side of your neck, rather than affecting your whole neck. Or carrying something heavy on one side, like a suitcase, can lead to muscle strain in your neck and shoulder on that side.
Exercises for Neck and Shoulder Pain
Want expert care? Check if you're covered for our free program →- Chin Tucks
- Head Turns With Hand
- Seated Levator Stretch
- Bent Over I-Y-T
- Banded Pull Aparts
- Median Nerve Glide
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
The above exercises are recommended by Hinge Health physical therapists to treat and help prevent neck and shoulder pain. Incorporating these exercises into your routine can help build strength and flexibility in the muscles supporting your neck and shoulders. Remember: Even small, regular movements can make a big difference over time in relieving pain and preventing future flare-ups, notes Dr. Logan.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Neck and Shoulder Pain Treatment
Here’s what Hinge Health physical therapists recommend for neck and shoulder pain relief.
Physical therapy. This is often a first-line treatment for both neck and shoulder pain. Research shows that an exercise-based physical therapy program can significantly reduce discomfort. Your physical therapist can show you exercises to both strengthen and stretch your neck and shoulder muscles to help relieve and prevent future pain. They can also assess your movement patterns to figure out ways for you to continue to stay active without discomfort. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.
Ice and heat. Apply ice or heat to your neck and shoulder area for 15-20 minutes at a time, up to four times per day. Generally, ice is best for recent injuries to help reduce swelling, while heat can improve blood flow and ease stiffness. “Both can be effective, and it’s best to use whichever one feels best for you,” says Dr. Logan.
Adjust your sleep position. If you often sleep on your side, you might be more comfortable sleeping on your back. Otherwise, try sleeping on your non-painful side (e.g., your right side if you have pain on the left side of your body). You can also try placing pillows behind your back to prevent rolling over, suggests Dr. Logan.
Gentle self-massage. Dr. Logan recommends using a tennis ball to apply rolling pressure to your sore shoulder and neck. This technique can help relieve muscle tension, improve circulation, and promote relaxation in tight or painful spots.
Over-the-counter (OTC) medication. Pain relievers, such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol), can be helpful for neck and shoulder pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.
How to Prevent Neck and Shoulder Pain
If you’re prone to neck and shoulder pain, there are ways you can try to prevent it from flaring up. Here’s what Hinge Health physical therapists recommend.
Try to keep a neutral neck. Everyone is different and there’s no one way of sitting, standing or walking that works for everyone. However, when sitting or standing for long periods, you might find it helpful to keep your shoulders roughly aligned over your hips and your ears in line with your shoulders.
Adjust your workspace. If you work at a desk, consider adjusting the height of your desk, chair, and computer so that your monitor sits at eye level and your knees are just below hip level. This alignment may help you stay comfortable and reduce strain during long work sessions.
Work it out. In other words, work on strengthening your muscles. The stronger your neck and shoulders are, the more resilient they are, points out Dr. Logan. Make sure you do exercises for both areas regularly. The exercises listed above are a great place to start.
Manage stress as much as you’re able. Stress and anxiety can cause you to tighten up the muscles around your neck and shoulders. “We all experience some stress and anxiety from time to time, but managing chronic stress is an important component in treating pain,” says Dr. Logan. Deep breathing or trying a meditation app are both great places to start. One study found that patients with chronic neck pain who participated in an eight-week meditation program reported significant improvement in their symptoms.
PT Tip: Change It Up
Movement is medicine.“Most cases of neck and shoulder pain flare up when you stay in one position for too long,” says Dr. Logan. The best way to feel better is to take frequent movement breaks, she advises. If you have to sit for a while, pause every 15-20 minutes to do a few of the neck exercises listed above or go for a short walk. It may not seem like much, but small bits of movement can make a huge difference.
How Hinge Health Can Help You
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Teichert, F., Karner, V., Rebekka Döding, Saueressig, T., Owen, P. J., & Belavý, D. L. (2023). Effectiveness of exercise interventions for preventing neck pain: A systematic review with meta-analysis of randomized controlled trials. Journal of Orthopaedic & Sports Physical Therapy, 53(10), 594–609. doi:10.2519/jospt.2023.12063
Jeitler, M., Brunnhuber, S., Meier, L., Lüdtke, R., Büssing, A., Kessler, C., & Michalsen, A. (2015). Effectiveness of Jyoti Meditation for Patients With Chronic Neck Pain and Psychological Distress—A Randomized Controlled Clinical Trial. The Journal of Pain, 16(1), 77–86. doi:10.1016/j.jpain.2014.10.009