Neck-related Shoulder Pain

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It is common, especially for office workers, to experience both neck and shoulder pain. The pain is usually worse around the shoulder blade. It may radiate into the neck or to the point of the shoulder.

The pain can be due to inflammation of the small joints at the side of the neck. It can also be due to irritation of the nerves that extend from the neck and down the arm. The neck and the shoulder have a number of shared muscles, and dysfunction of these muscles can be a cause of pain.

A poor workplace set-up and lack of exercise and movement throughout the day is a typical cause of this problem. Imbalances and weakness of the shoulder blade muscles can occur, and this is a reason for ongoing pain.

The good news is that you change this now by doing the following:

  1. Ensuring your workplace is set up correctly.
  2. Moving your neck and shoulder throughout the day.
  3. Exercising to strengthen the muscles around your shoulder blade.

TrackActive Me can help you with all of this. The exercise program within TrackActive Me will help you mobilise and strengthen your shoulder and neck. In our recommended videos section there is a video on posture. This video demonstrates the correct working set-up and habits. We can also provide you an ‘Office 5 in under 5 minutes’ program if you complete the ‘Stay strong and healthy’ section of the application.  This is a 5-minute mobility program to do regularly during the work day.

It is important to stay active while you have this problem. Aerobic exercises such as walking, cycling and running are physically and mentally beneficial. Aerobic exercise has been shown to reduce stress that can contribute to pain. You can also choose from our library of pilates, stretching and lower body strengthening programs. Just select ‘Stay Strong and Healthy’ in the TrackActive Me chat feature.

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