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It started with my shoulder and now my neck hurts too, is that normal?

Writer's picture: Loren WooldridgeLoren Wooldridge

Shoulder pain can be a major hurdle for anyone who values an active lifestyle, whether you're tackling tough CrossFit workouts, logging miles as a dedicated runner, or scaling rock faces as a passionate climber. If you’re experiencing discomfort, you might wonder if it could lead to neck pain and what you can do to ease it. This guide explores how shoulder pain relates to neck discomfort, practical self-care tips, and when to reach out for professional help.


Understanding the Connection Between Shoulder Pain and Neck Pain




Shoulder injury with neck pain
Dr. Loren assessing a patient with a shoulder injury at The Health Lab

Shoulder pain often sneaks into neighboring areas like your neck. The shoulder girdle and neck are closely linked, so an issue in one area can show up as discomfort in another. If you often lift heavy weights or push through strenuous climbing sessions, you might notice tension creeping up into your neck.


When your shoulders are pushed too hard, muscles and tendons can tighten and become inflamed. This tightness can cause everyone to feel the effects in their neck as the body compensates. In fact, studies show that nearly 30% of people with shoulder pain also report neck pain. Compensation around the shoulder pain can can intensify the neck load. For instance, if you frequently lift weights with a different bar path due to shoulder pain, you may inadvertently strain your neck, risking your fitness goals.


Self-Care Tips for Immediate Relief


Keep Moving


The best thing you could do is to keep moving. Keep doing the activity of your choice but just modify around sharp pain in either the neck or the shoulder. Do your best to keep as much fitness as possible which you are trying to recover your symptoms. Assume you can do everything that you want to do and if it is tight, sore, achy, stiff or even awkard than keep going. If it is sharp then modify around this specific thing.


Mobility Exercises


Make gentle mobility exercises part of your routine. Focus on the shoulders and neck since these areas often impact each other. Here are a couple of effective stretches:


  • Cross-Body Shoulder Stretch: Bring one arm across your body and use the opposite arm to gently pull it closer. Hold for 15-30 seconds, then switch sides.


  • Neck Tilts: Gradually tilt your head to the side, bringing your ear closer to your shoulder. Hold for 15-30 seconds, then switch sides.


Incorporating these movements into your daily routine can maintain flexibility and reduce discomfort, letting you return to activities like trail running or skiing sooner. Regularly doing these mobility can improve your range of motion by up to 25% over time.


Strengthening Exercises


Strengthening the muscles around your shoulder joint can help prevent future injuries. Focus on exercises that enhance shoulder stability. Here are two effective movements:


  • Scapular Retractions: While seated or standing with your back straight, pull your shoulder blades together and hold for five seconds. Repeat this 10-15 times.


  • Wall Angels: Stand with your back against a wall, raising your arms into a "W" position. Then, slowly slide them upward into a "Y," ensuring you maintain contact with the wall.


These exercises reinforce stability, which is vital for explosive movements like barbell lifts or climbing.


When to Seek Professional Help


Persistent Pain


If your shoulder pain lasts more than a few days despite self-care efforts, consult a physical therapist. Ongoing pain might indicate a more serious issue, such as a rotator cuff injury or bursitis, which needs professional evaluation.


Limited Range of Motion


Noticeable limitations in your shoulder's range of motion should prompt immediate attention. Whether it's trouble lifting your arms overhead or reaching behind your back, restricted mobility can hinder your ability to enjoy your favorite activities and shouldn’t be ignored.


Numbness or Tingling


Experiencing numbness or tingling in your arms or neck could signal deeper problems, possibly involving nerves. This situation necessitates consulting a healthcare professional to avoid worsening the issue while engaging in activities you love, like resistance training or hiking.


A Gentle Reminder: Don't over think it


Often when he have an injury we start to critique every little thing that might be "causing" the issue. From sleeping positions, to the bed, to the pillow, to the desk chair, to the spouse that gets on your nerves. Whenever you have onset of pain that didn't start with a specific event, its hard to blame any one thing. The time you spend trying to "find the culprit", you could be working on the actually movement limitations which will be a much better solution for resolution."


Eye-level view of exercise equipment on a gym floor
Well-maintained gym equipment for fitness enthusiasts.

Navigating Shoulder Pain for an Active Lifestyle


Shoulder pain doesn’t have to derail your active lifestyle. By recognizing the connection between your shoulders and neck, practicing effective self-care, and knowing when to seek help, you can stay on track with your fitness goals. Always listen to your body, prioritize optimal movement, and take preventive steps to avoid injuries. If discomfort persists or worsens, consult with us here at The Health Lab. Taking time to care for your shoulders will let your body remain your best tool for adventures in climbing, running, and other activities. Stay active and pain-free!

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