Neck and shoulder pain are commonly found with chronic muscle strain of 2 particular muscles

Neck and shoulder pain causes are many. Problems with the neck joint and nerve injury can refer pain to these areas in certain patterns, as we have seen.

The most common complaints of chronic neck pain and shoulder pain I have seen is caused by strain in 2 particular muscles which connect the neck and shoulder. The first muscle is the levator scapula which uses the neck as a base to raise the shoulder from the back. This muscle is discussed in detail under causes of a stiff neck.

The other muscle which commonly causes neck and shoulder pain is the Trapezius. This is a complex muscle often called "The Coat Hanger" which can also cause pain into the head and at the base of the skull.

The areas marked by an "X" are the main points of strain and the red areas show pain patterns that result.

Common causes are from stress of constant chronic elevation of the shoulders as in holding a phone without proper elbow support or sitting in a chair without proper armrests. Other causes are injury to the joints from a side to side force and long term or chronic compression of the muscle as with tight bra straps or a heavy coat that does not fit right. Other less common causes are skeletal variations such as a short leg, pelvis or arms.

Treatment of the muscle itself should be directed at the "x" and often responds well to heat and massage. This is a particularly difficult muscle to reach so I recommend a tennis ball while lying on your back or use a back massager, cane massager or neck and back massager to self treat the middle and lower areas of strain using massage. A hot shower works great or a neck wrap which provides moist heat to the neck and shoulder areas together. A properly supported armrest is about 9 inches above the seatrest.

As a part of neck and shoulder pain treatment, in addition to correcting any postural problems and reviewing neck exercises, I also like to demonstrate a nice stretch to mobilize the middle and lower part of the trapezius, especially for inactive people or if you sit at a computer all day.

Lie on your back and place elbows, forearms and palms of hands together in front of your chest. Keep the elbows held as close as possible while you raise the arms over your face.
Then drop the arms to the floor. Keep the back of the elbows and wrists in contact with the floor and swing the arms down against the sides of the body. Pause and relax while practicing several cycles of breathing exercises and repeat the stretch.