Why does my shoulders and the back of my lower neck hurt so bad?
Question:
Answers:
What causes neck pain?
Many things can trigger neck pain. These include:
- Trauma or injury (damage to the muscles, tendons, and/or ligaments)
- Herniated cervical disk
- Worry and stress
- Tumors
- Falling and sleep in an awkward position
- Prolonged use of a computer keyboard
What can you do yourself?
- Stay as active as possible. Try to go to work and keep up your normal everyday activities - bed rest is not necessary. If you are given a neck-collar, try not to use this for more than one or two days.
- Remember that neck pain is rarely caused by a serious illness and will often disappear within a week.
- If you have had pains in the neck for a longer period, it is a good idea to consult your doctor or a physical therapist such as a chiropractor or physiotherapist.
- Sit in a neutral position looking straight ahead.
- Slowly tilt your head one inch to the right, and to the left
- Stretch your neck downward, moving your chin toward your chest. Hold for 10 seconds.
- Apply ice to the sore area for 10-15 minutes every few hours. This will decrease inflammation and cramping.
- Massage the area gently.
- Take anti-inflammatory medications.
Tips for preventing neck pain :
- Take frequent breaks for a few seconds every hour from what you are doing to change position. Stretch and move stiff areas of your neck and shoulders.
- Keep heavy loads and things you lift close to you while lifting them.
- Lift with your legs instead of your back.
- Avoid reaching overhead with your arms and too far from your body.
- Avoid moving your neck up or down a lot.
Are you sitting comfortably?
1. Eyes should be level with the top of your computer screen or document holder, so that you are looking down slightly. Always look at your desk square-on.
2. Arms should be relaxed, with no tension in the wrists. The secret here is to chill. Don’t grip that mouse too tightly, and don’t stretch to reach it.
3. Sitting at your desk, your spine should be in a slight S-shaped curve. Adjust your chair so that the backrest fits into the lower, or small, of the back.
4. Avoid crossing your legs. Your knees should be in line with your pelvis, or slightly lower, and your lower legs at a right angle to your thighs.
5. Feet should be flat on the floor, or on a footrest.
6. Make sure that there is enough room under your desk to move your legs freely.
7. Your computer screen should be at arm’s length away; don’t stretch to reach your keyboard.
Other Answers:
go to the doctor
you sit for several hours. of course your neck and back is going to hurt. you need to get up every hour and stretch your body out. go walk around the office go to a chiropractor
Mine get like that when I'm stressed, or when I've been sitting in a poor position for too long. Make sure (especially at work) that you sit in a comfortable, ergonomic position and that you get up and stretch periodically.
Hot tubs and massages also help ;) stress get someone to rub your back
a nice massage and try to visit a chiropractor
Sounds like you need to hold yourself a different way as you are perfomring your data entry. I have a lower side to my desk and if I am not careful while I am intent on my job I can stay in one position too long and it causes my back and shoulders to ache.
You could be needing to adust your chair to the correct height for your desk. If you are physically holding your arms up to allow you to work your keyboard then you are overtaxing the muscles that run across your shoulders and this would cause you the symptoms you mentioned.
Try getting out of your chair every hour ( every 2 hrs at the minimum ) and stretching your neck and shoulder muscles. See if this does not help you. You can rotate your neck to help stretch your neck muscles as well. It does relieve stress and help with tension so it may be all you have to do. May be it is how your are sitting at you desk at work and then at home on your PC. My boss has the same thing it is from sitting at her desk all day at the pc. In a bad chair. I keep telling her to get a new chair and quit sitting all day at the desk.
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