Do you wake up with a stiff neck or struggle to turn your head? Then probably, the widespread neck and shoulder pain has taken a toll on you. We understand that this pain is relentless. It interrupts different areas of your life. What hurts more is simpler jobs or daily activities become tough to perform. Sleep is affected, energy is ruined, and whatnot.
There are many reasons behind this shoulder pain including poor posture, stress, spending too much time on desk, etc. So, early the treatment, the earlier you get rid of it. You don’t have to live with this shoulder and neck pain anymore.
Find how to treat this pain by yourself by understanding its causes and treatments below.
What Causes Neck and Shoulder Pain?
You might know that your neck and shoulders are made up of muscles, joints, nerves, tendons, and ligaments. All these parts together hold up your head of 10-12 pounds. It supports your movement and also handles your daily activities. Your neck i.e. your cervical spine and shoulder girdle (clavicle, scapula, and humerus) is designed to support your neck and shoulder for utmost mobility and a smooth pain-free process.
But, when you sit with poor posture for so long, even at your work desk, or down on the phone, it causes a tech neck- it freezes and stiffs your neck. This hinders your day-to-day tasks, and causes muscle tension, joint pain, and neck compression. If not treated for long, such pain can lead to disturbance in all the areas of life including sleep and other daily activities.
What’s causing it? Find here:
1. Poor Posture & Sedentary Habits
- Hours hunched over a laptop, phone, or desk cause muscular imbalances.
- “Text neck” and rounded shoulders strain the neck and upper back.
- Sleeping in an awkward position leads to neck pain worse at night or shoulder pain when sleeping.
2. Muscle Imbalances & Weakness
- Weak back and shoulder muscles make other muscles overcompensate, leading to pain.
- Common in women with neck and shoulder pain on the left side, due to repetitive strain.
3. Injuries & Trauma
- Whiplash, rotator cuff injuries, or herniated discs can cause long-term stiffness and discomfort.
- Neck pain after running? It could be muscle strain or nerve compression.
4. Stress & Tension
- Can anxiety cause shoulder pain? Absolutely. Emotional stress leads to chronic tightness in the neck, shoulders, and upper back.
5. Arthritis & Age-Related Wear
- Osteoarthritis and degenerative disc disease cause inflammation and stiffness.
- These conditions worsen over time if left untreated.
6. Nerve Compression (Cervical Radiculopathy)
- A pinched nerve in the neck can cause pain radiating to the shoulders, arms, and hands.
- If left untreated, it can affect grip strength and mobility.
7. Sleeping Positions & Poor Ergonomics
- Shoulder pain when sleeping? It could be due to improper pillow support or a mattress that strains the neck and spine.
- Best way to sleep with a sore neck? Use a shoulder neck brace or an orthopedic pillow.
Treatment for Neck and Shoulder Pain
Ignoring neck and shoulder pain leads to worsening symptoms. The right treatment plan depends on the cause, but here’s what works best:
1. Physiotherapy & Rehabilitation
- Manual Therapy: Hands-on techniques like soft tissue mobilization, massage, and joint manipulation break down stiffness and tension.
- Corrective Exercises: Strengthen postural muscles, improve flexibility, and restore balance.
- Postural Training: Ergonomic corrections for desk workers and athletes prevent recurring pain.
2. Medication & Pain Management
- NSAIDs (ibuprofen, acetaminophen) reduce inflammation.
- Muscle relaxants help with severe spasms.
- Corticosteroid injections relieve deep-seated inflammation (used for conditions like bursitis or cervical radiculopathy).
3. Advanced Therapies
- Dry Needling & Acupuncture: Relieves trigger points in the neck and shoulders.
- TENS (Electrical Stimulation): Blocks pain signals and promotes healing.
- Ultrasound Therapy: Enhances circulation and speeds up tissue repair.
4. Chiropractic Care & Spinal Alignment
- Misaligned vertebrae can lead to chronic pain and nerve compression. Gentle adjustments relieve pressure on nerves.
5. Surgery (For Severe Cases Only)
- If conservative treatments fail, decompression surgery, cervical disc replacement, or nerve release procedures may be needed.
Physiotherapy for Neck and Shoulder Pain: How It Helps
Physiotherapy is the most effective, non-invasive way to treat neck and shoulder pain. At Alpha One, Chiro and Massage Therapy in Calgary, we customize treatments to target the root cause and provide lasting relief.
Key Techniques We Use:
- Manual Therapy & Myofascial Release – Loosens tight muscles and improves circulation.
- Postural Correction & Ergonomic Training – Teaches the best way to sleep with a sore neck and corrects workstation setups.
- Advanced Therapeutic Modalities – Heat/cold therapy, acupuncture, and electrical stimulation (TENS).
- Vestibular & Balance Training – Helps with dizziness caused by neck pain.
- Functional Movement Coaching – Teaches how to lift, carry, and move properly to prevent pain.
Best Exercises for Neck and Shoulder Pain
Regular movement and strengthening exercises keep pain away. Try these:
1. Chin Tucks (Cervical Retraction)
- Sit upright, gently tuck your chin back.
- Hold for 5 seconds, repeat 10 times.
- Improves posture & reduces neck strain.
2. Shoulder Rolls
- Roll forward and backward 10 times each.
- Relieves tension & stiffness.
3. Upper Trapezius Stretch
- Tilt head sideways, hold for 15 seconds per side.
- Eases tension in neck and shoulders.
4. Wall Angels
- Stand against a wall, move arms up and down like a snow angel.
- Improves mobility & strengthens posture.
5. Thoracic Extension Stretch
- Sit with hands behind head, arch your upper back slightly.
- Counters slouching & improves flexibility.
6. Resistance Band Rows
- Pull a resistance band towards your chest.
- Strengthens back & reduces neck strain.
How to Prevent Neck and Shoulder Pain
Pain prevention is just as important as treatment. Here’s how to keep your neck and shoulders healthy:
1. Fix Your Posture
- Adjust your screen to eye level to avoid looking down.
- Use a supportive pillow—if you wonder how to sleep to relieve shoulder pain, a contour pillow can help.
2. Take Frequent Breaks
- Set a timer every 30 minutes to stand, stretch, and move.
- Use a standing desk or ergonomic chair if possible.
3. Strengthen Your Upper Body
- Regular shoulder & back strengthening exercises prevent imbalances.
4. Manage Stress
- Stress leads to muscle tightness. Try breathing exercises, yoga, or meditation.
5. Stay Active
- Swimming, yoga, and Pilates are great for keeping the neck & shoulders mobile.
Why Do My Shoulders Hurt When I Sleep, And How Can I Fix It?
If your shoulder is hurting, it might be because you had a bad posture while sleeping. The reason could be your flat pillow or a strained muscle that got pinched in the night. To treat your hurting shoulder, sleep your back with a supportive pillow. You can try a shoulder neck brace. If you sleep on the side, keep the pillow in between your arms. This will reduce the pressure on your shoulder.
Can Anxiety Cause Shoulder Pain?
Yes, it can be said that stress and anxiety cause shoulder pain. It is because when you are stressed, your muscles tighten up. Especially your neck, shoulder, and upper back muscles. You can relax your muscles by deep breathing, stretching, yoga, and meditation-like techniques.
What Is The Best Way To Sleep With A Sore Neck?
Sleeping on your back or on the side with a memory foam pillow is the best way to sleep with a sore neck. Do not sleep on your stomach as it can strain your neck even more. Keep your neck and head in a straight position to reduce the pain.
Why Do I Get Neck And Shoulder Pain After Running?
Poor posture, tight shoulders, or weak muscles can cause neck and shoulder pain after running. To avoid this, keep your shoulders relaxed, your chin slightly tucked, and don’t hunch forward. Strengthening your back and shoulder muscles can also help.
How Does An Exercise Ball Help With Neck And Shoulder Pain?
An exercise ball helps by improving posture, strengthening core muscles, and reducing neck and shoulder strain. You can use it for stretches, balance exercises, and mobility drills to relieve tension and improve flexibility.
Why Choose Alpha One for Physiotherapy in Calgary?
At Alpha One, Chiro and Massage Therapy, we don’t just provide pain relief—we restore your strength, mobility, and confidence.
Personalized Recovery Plans – Tailored to your exact condition.
Evidence-Based Treatments – Backed by science and results.
State-of-the-Art Physiotherapy – Modern, effective methods for lasting pain relief.
Call 403-768-3000 to book your consultation. Start your recovery journey today
