Easy Ways To Ease The Neck And Shoulder Pain That Keeps You Up Late At Night

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Let’s talk about neck and shoulder pain, the one thing that gets on most people’s nerves because they don’t know what to do about it and think it’s just something they have to get on with day in, day out…

Meet John for example…

John is a long-standing patient of mine, and as a painter and decorator his job involves a mixture of heavy lifting to get around objects and standing on ladders at awkward angles to reach difficult spots on the walls.

A few months ago John came to us with daily, irritating pain in his left shoulder and couldn’t understand why all of a sudden this pain could come on just from painting!

And it’s true! No one likes to believe it, but even a simple activity like painting (that you’d never think could cause an injury), can bring on shoulder pain.

Before coming in to see us, John’s left shoulder hadn’t felt right for weeks.

After the initial pain came on, he tried to get around it by switching up his job and painting with his right hand instead of his left, but all of the detailed trim and edge work could only be done with his left hand – which meant he had to grit his teeth and get on with it…

But even with the reduced workload, his shoulder was still in agony which meant he had to take two whole weeks off work – which isn’t great when you’re self-employed!

So what happened to John?

Something called ‘repetitive strain injury’ – this happens when a part of the body is overused while working in the wrong posture. Symptoms often include:

  • Aches and pains
  • Stiffness
  • Throbbing
  • Weakness and cramp

At first you might only notice this kind of injury when you’re carrying out a particular task over and over again – in John’s case, painting. But if you don’t do something to ease the pain as soon as you feel it, it can end up lasting longer, cause swelling, and can even stop you from going about your day plus sleeping peacefully at night.

Any of this sound familiar?

If like John, you’re suffering from ANY aches of pains in your neck or shoulder area, then the good news is I’ve given you some quick and easy tips that you can do to help ease it right away…

Use Ice (…Not Heat) To Stop Pain

Ice by far is the best, (and quickest way) to ease pain.  My tip for you would be to apply ice as soon as you feel a slight twinge, or even a hint of neck or shoulder pain coming on, and apply it whenever you’re feeling achy or painful – at the end of a long day for example.

Apply an ice pack for 10 minutes at a time – little and often, every hour.

Use Heat To Ease Stiffness

Just like ice, heat can also help to treat shoulder pain, inflammation and swelling.  When to use it? I tell my patients to apply a hot water bottle on a morning when your neck or shoulder is likely to be feeling more stiff than painful. Again, 10 minutes should do it.

Sleep With The Correct Pillows

Here’s a great tip you can start using as soon as tonight!

It might be difficult at first, especially if you’re used to sleeping with a certain pillow arrangement. Lie down on your side and put in pillows until you feel that your spine is in the correct alignment. Ask someone to look at your spine from behind to see if it’s in the correct position. Also make sure that you haven’t squashed the shoulder you’re lying on. This will lower the amount of stretching and tension it brings to your neck and shoulder area.

Shoulder tension and pain can be made worse by spending 8 hours every night in the wrong position.

If your Neck and Shoulder Pain has been annoying you for 9 days or more. Then you can be sure that it’s not going to go away on its own.

Here at Bodies Under Construction all of our team have vast experience dealing with Neck and Shoulder Pain so if you need treatment or any advice please don’t hesitate to contact us.

If you’d like more info on this, and some easy, actionable tips you can use now to start easing your Neck Pain. We have a Neck pain guide that we can send you. Connect with us on 020 87474 029 or email us on info@bodiesunderconstruction.com and tell us what’s going on with your neck. A member of the team can take your details and we can email or post you a copy.



Yours Free From us here at Bodies Under Construction……..

In addition here is a quick video on 2 very basic neck stretches you can do straight away to ease your discomfort click….. the link below…

2 Simple to do Neck Exercises to ease your discomfort

About the Author: Leslie Abrahams

fullsizeoutput_39a3Every week, for over 20 years, 100’s of people aged have consulted Leslie Abrahams looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness. He has previously worked and travelled with high-level athletes in the field of cycling and volleyball. Leslie also has a special interest in Spinal Treatments and Rehabilitation, lower limb injuries, and has experience dealing with patients post injury or surgery.

Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the founder of Bodies Under Construction Clinics situated in Chiswick and Putney, London. South West London’s Specialist Private Physiotherapy Practice for People of all ages, but especially those in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.


Leslie Abrahams