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Neck and Shoulder Pain: Do’s & Don’ts 

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When struggling with neck and shoulder pain, it’s hard to enjoy your life. You feel as though each movement has become more cautious because you’re worried that one wrong move could make the pain worse — which you don’t want. 

Suddenly, you feel yourself holding back because of the pain in your neck and shoulder. You start saying “no” when you really want to say “yes.” 

You can’t keep up with your friends and family like you used to be able to. 

Simply lifting your arm has become harder. Picking something up is uncomfortable, so you ask for help when you can. You change your exercise intensity so you don’t make the neck and shoulder pain worse. 

You feel frustrated and codependent, and you want to get back to living life how you did before the pain started. You start to wonder what to do about it. How can you help it? What should you avoid? What should you do? 

It’s normal to feel a little lost when it comes to deciding what to do about the pain in your neck and shoulder. That’s why we’ve compiled a list of Do’s & Don’ts when it comes to struggling with Neck & Shoulder pain. Keep reading to find out what to do and what not to do when struggling with the pain in Neck & Shoulder.

DON’T: Push yourself harder during exercise and ignore the Neck & Shoulder pain. 

➡When you’re already dealing with neck and shoulder pain, it’s never a good idea to push harder during exercise. This could leave you worse off than before — in severe pain or even injured. 

Then, the surgery you were trying to avoid is now the only solution to finding relief — and you don’t want that. 

Instead, stop exercising for the time being and contact an Occupational Therapist to see if they can help you figure out why your neck and shoulder pain started in the first place. An OT is sure to have the answers you’re looking for. 

DO: Make sure you’re properly stretching before exercise, so you don’t keep the pain around or end up making it worse. And if the pain is bad — don’t keep exercising. 

➡It’s important to stretch properly before exercising — no matter the intensity. This helps loosen your muscles and reduces the possibility of becoming injured or making your neck and shoulder pain worse. Taking the time to research or reach out to a trusted professional about the proper stretches to do before exercising will help you a ton in the long run. 

DON’T: Sacrifice a good night’s sleep over neck and shoulder pain. 

➡A good night’s sleep is essential to someone with a busy, active lifestyle. Without proper rest, you’ll have to go through the day with low energy, relying on coffee to help wake you up – and that’s no way to live. 

It’s important that you take the necessary steps to help you and your pain in neck and shoulder to make sure you are sleeping well and comfortably. If that means buying a new pillow with support — then it might be worth it for you. At Hands-on Therapy Services we can measure you for a custom Pillowise pillow. You never know how good, comfortable sleep can help your pain if you don’t try. 

DO: Pay attention to posture whenever possible. 

➡While you may not think it’s necessary, taking the steps to improve your posture can help make all the difference in preventing future neck and shoulder pain and injuries. Whether it’s stretching before you exercise — taking cautionary preventive measures in helping your posture is always a good idea for your pain and your overall well-being. 

DON’T: Wait for the neck and shoulder pain to disappear on its own — because it won’t. 

➡It’s true. Resting or waiting for the pain to go away won’t change anything. Why? This is because the root cause of your neck & shoulder pain problem isn’t being addressed properly.

When you rest, the pain is temporarily reduced — but the moment you’re active again, it can flare up and you’ll be right back where you started. 

What you need is a provider that can assess your pain properly and give you the help you need — like a Occupational Therapist. 

DO: Book a complimentary Discovery Session (Click Here) 

➡We offer a Free “Discovery” Session which is perfect for people suffering with this type of PAIN or (Stiffness) who could enjoy life much more WITHOUT it.

During your discovery visit you’ll find out what’s going on, get peace of mind, be given options to solve your problem, and see if we are the right fit for you. With our discovery visit there is no obligation for further treatment. We want to help you make the BEST decision for your recovery and specific problems.

Hopefully, these Do’s & Don’ts on Neck & Shoulder pain gave you a little insight on what to do the next time you’re experiencing pain that just won’t go away. It’s important to remember that there’s ALWAYS a non-invasive solution to finding relief.

If you’re interested in learning more about how Hands on Therapy Services can help YOU with your Neck & Shoulder pain, contact us for more information! We’d love to get the conversation started and get to know you and your Neck & Shoulder pain better. Once we do, we can come up with a plan on how to help you return to your active lifestyle without Neck & Shoulder pain restrictions and limitations. Contact us today! 

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Written by Hoang Tran

About the author – Hoang Tran – an expert in occupational therapy

Hoang Tran is a certified hand therapist, the owner of Hands-on Therapy Services, and the author of the book “The Hands-On Approach”. She loves helping people with hand, neck, and shoulder problems because she knows how bad and debilitating they can get if not addressed and treated properly (once and for all!).

The aim of her Miami occupational therapy clinic is to help her clients live active pain-free lives, without pills, injections, or surgery. Occupational and Physical Therapy are offered at Hands-On Therapy by our experienced therapists who provide a comprehensive approach to your care. 

If you or someone you know is living with

hand and wrist pain,

elbow pain or 

neck and shoulder pain

speak with one of our specialists for FREE by requesting a 30-minute Discovery Visit here! Talk to our specialist first before booking any paid session. We like to ensure that we can help you before taking you on as a client.

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The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions or concerns you may have regarding your health.

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