Rest: reduce the load on shoulders and necks, avoid excessive use of shoulder and neck positions, and try to avoid keeping the same posture for a long time.
Hot compress: gently massage the painful shoulder and neck with hot water bottle or hot towel for 10- 15 minutes each time, which can promote blood circulation and relax muscles.
Cold compress: cold compress the painful shoulder and neck with an ice pack or an ice towel for 10- 15 minutes each time, which can relieve pain and reduce swelling.
Massage: Massage on the shoulder and neck by means of shiatsu and massage can relieve tense muscles and improve blood circulation.
Proper exercise: Proper stretching exercise of the shoulder and neck, such as shaking your head left and right, shaking your head back and forth, and turning your shoulders, can increase the flexibility and strength of the shoulder and neck.
Posture adjustment: maintain a good sitting or standing posture, avoid using computers or mobile phones with head down for a long time, and use cushions and backrests to reduce the load on shoulders and neck.
Improve sleeping posture: use pillows that conform to human body curves, avoid high pillows or low pillows, and keep the cervical spine in a neutral position, which will help relieve shoulder and neck pain.
Avoid stress: Emotional tension and stress will aggravate muscle tension and pain, adjust your mentality reasonably and keep a relaxed and positive attitude.
If the shoulder and neck pain is severe or lasts for a long time, it is recommended to seek medical advice in time and seek the guidance and treatment of professional doctors or physiotherapists.