Easy Ways To Ease Neck And Shoulder Pain That Keeps You Up Late At Night

Let’s talk about neck and shoulder pain, the one thing that gets on most people’s nerves because they don’t know what to do about it and think it’s just something they have to get on with day in, day out…

Meet John for example…

John is a long-standing patient of mine, and, as a painter and decorator, his job involves a mixture of heavy lifting to get around objects and standing on ladders at awkward angles to reach difficult spots on the walls.

A few months ago, John came to us with a daily, irritating pain in his left shoulder, and couldn’t understand why all of a sudden this pain could come on just from painting!

And it’s true! No one likes to believe it, but even a simple activity like painting (that you’d never think could cause an injury), can bring on shoulder pain.

Before coming in to see us, John’s left shoulder hadn’t felt right for weeks.

After the initial pain came on, he tried to get around it by switching up his job and painting with his right hand instead of his left, but all of the detailed trim and edge work could only be done with his left hand – which meant he had to grit his teeth and get on with it…

But even with the reduced workload, his shoulder was still in agony which meant he had to take two whole weeks off work – which isn’t great when you’re self-employed!

So what happened to John?

Something called ‘repetitive strain injury’ – this happens when a part of the body is overused while working in the wrong posture. Symptoms often include:

  • Aches and pains
  • Stiffness
  • Throbbing
  • Weakness and cramp

At first, you might only notice this kind of injury when you’re carrying out a particular task over and over again – in John’s case, painting. But if you don’t do something to ease the pain as soon as you feel it, it can end up lasting longer, cause swelling and can even stop you from going about your day and sleeping peacefully at night.

Any of this sound familiar?

If like John, you’re suffering from ANY aches of pains in your neck or shoulder area, then the good news is I’ve given you some quick and easy tips that you can do to help ease it right away…

Use Ice (…Not Heat) To Stop Pain

Ice by far is the best, (and quickest way) to ease pain.

My tip for you would be to apply ice as soon as you feel a slight twinge, or even a hint of neck or shoulder pain coming on, and to apply it whenever you’re feeling achy or painful – such as at the end of a very long day.

Apply an ice pack for 10 minutes at a time – little and often, every hour.

Use Heat To Ease Stiffness

Just like ice, heat can also help to treat shoulder pain, inflammation and swelling.

When to use it? I tell my patients to apply a hot water bottle on a morning when your neck or shoulder is likely to be feeling more stiff than painful. Again, 10 minutes should do it.

Sleep With The Correct Pillows:

Here’s a great tip you can start using as soon as tonight!

It might be difficult at first, especially if you’re used to sleeping with a certain pillow arrangement. Lie down on your side and put in pillows until you feel that your spine is in the correct alignment. Ask someone to look at your spine from behind to see if it’s in the correct position. Also make sure that you haven’t squashed your shoulder you lying on. This will lower the amount of stretching and tension it brings to your neck and shoulder area.

Shoulder tension and pain can be made worse by spending 8 hours every night in the wrong position.

If your Neck and Shoulder Pain has been annoying you for 9 days or more- you can, then, be sure that it’s not going to go away on its own.

Here at Apple Physio, all of our team have vast experience dealing with Neck and Shoulder Pain so if you need treatment or any advice please don’t hesitate to contact us.

If you’d like more info on this, and some easy, actionable tips you can use now to start easing your neck and shoulder. We have a free neck and shoulder pain guide that we can send you.

Connect with us on 01344 489 398(Bracknell) , 01753 866274 (Windsor) or email us on bracknell@applephysio.com and tell us what’s going on.

A member of the team can take your details and we can email or post you a copy.

About the Author: Leslie Abrahams and the Apple Physio team


Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the Apple Physio team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

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