Neck and Shoulder Pain Relief

It was recently estimated that in the United Kingdom more working days are lost each year through back problems than through any other physical ailment. Around 90% of the population experience neck pain or shoulder pain at some point in their lives, and a huge proportion of working adults suffer some form of back pain every year. I suspect that this percentage would apply to most people in the western world.

Neck and shoulder pain is particularly common and can be experienced in muscles, nerves, bones, joints, tendons and ligaments, and may be caused by problems originating in another area. For example, the muscles of the front and side of the neck can generate pain between the shoulder blades which is usually felt as a continual, dull, ache. Other examples of referred pain can be headaches, jaw pain, sinus pain or even earache, and these can all be caused by problems with your back.

Self-inflicted problem

Although some things are outside our control such as genetics and accidents, a large proportion of back pain is related to our lifestyle and the way that we interact with the world. Due to the bad habits that we have gradually developed over time, we have adopted a poor posture with a tendency to slump when we sit which then creates tension in the neck, shoulders and back.

The invention of the motor car means that people now drive everywhere instead of walking, and our occupational habits have also changed with many of us spending our working day sitting at desks, slouched over computers that puts a great strain on our backs. This is a far cry from our ancestors who would spend most of their working day walking, running and standing up.

Those of us who spend most of our working day sat at computers are particularly vulnerable to neck and shoulder pain. If a monitor is positioned too high or low the user is forced to tilt the head back or forwards which causes the neck and shoulder muscles to become fatigued. Within a relatively short space of time this can cause serious neck and shoulder pain, and even headaches.

Use it or lose it

People who walk a lot or spend time in the gym develop good muscle tone in their backs, but those who sit for most of the day lose tone in the large group of muscles in their backs. When we slouch, the vertebrae of the spine are subjected to larger forces of pressure and over a period of time this can often lead to trouble.

Repetitive activities and overstraining can also lead to problems in your neck, shoulder or rotator cuff. The rotator cuff is a group of four tendons that attach four shoulder muscles to the upper arm, and when injured it restricts the movement of the arms and is very, very painful.

Life moves fast in today’s world and we carry stress in our upper backs, shoulders and neck. Our shoulders are held stiffly as we drive or sit, and our frustrations and emotions can then have an impact in this area. Ultimately it can affect our ability to get a good nights sleep, and without sleep you can’t escape the pain and will become tired and irritable. And so the dreadful cycle continues . . .

Help is at hand

Aromatherapy is highly effective remedy for easing shoulder and neck pain whilst at the same time reducing stress levels by using a regime of massage and bath soaks in the comfort of your own home. Massage is a time-honored treatment for relieving tight and tense muscles, and by including the correct essential oils it can bring instant relief to the tension knots and muscle spasms associated with neck and shoulder pain. Although you can effectively massage your own neck, it may be better to get someone else to massage the difficult to reach upper back area.

Some aromatherapy carrier oils have properties that are really great for muscular aches; for example black seed oil with added essential oils of Roman chamomile, sweet marjoram, lavender and rosemary will bring blissful relief to those stiff and aching muscles and joints. The oils penetrate into muscular tissue increasing blood flow to the area, and encouraging the contracted muscles to expand and relax.

A soothing warm bath with essential oils is also just the thing to relax tight, tense muscles in the shoulders and upper back. Roman chamomile, black pepper, clary sage, lavender, rose, sandalwood, sweet marjoram, sweet thyme, rosemary and vetiver are all oils that can be used to ease muscular aches and pains.

Preventative action

To help prevent neck and shoulder pain developing, try doing these simple stretching exercises. Following these simple and easy to understand exercises can be a productive way to prevent the tension in the neck and shoulder that lead to pain. Remember, headaches are a common side effect of sore all tight muscles of the upper back and neck too, and gentle stretching will help to relax muscular tension.

Here are a few easy exercises to get you started:

• Shoulder rolls
Roll your shoulders forward (clockwise) and backwards (anticlockwise) in slow circular movements.

• Shoulder shrug
Lift shoulders upwards towards the head hold for a few seconds and let go to release tension. Slowly tilt your head to the right shoulder, hold for a couple of seconds and then returned to upright position. Then repeat the exercise tilting toward the left shoulder.

• Head circles
Looking straight ahead slowly form a circle with your head in a clockwise direction for three or four complete circles. Then repeat in an anti-clockwise direction.

• Head Tilt
Slowly tilt your right ear towards the right shoulder, hold for a couple of seconds and then return your head to the upright position. Then repeat the exercise on the left side.

• The Omni Massage Roller
This handy personal massager and proven therapeutic tool is small enough to pop into your bag, yet effective enough to roll away stress and tension and ease aches and pains. The magic combination of deep penetrating pressure along with mobility of the ball will smooth, soothe and loosen muscle tissue, improving circulation and relieving pain.

Using aromatherapy massage together with a few simple exercises really can help relieve or prevent neck and shoulder pain. But if your neck or shoulder pain persist beyond a few weeks you must go and see your doctor in case there is a serious underlying problem.

Copyright © Quinessence Aromatherapy Ltd 2011