The REAL Cause of Neck and Shoulder Pain (Don't Miss)

1. Gentle Stretching (Relieves Muscle Tension)

Try these simple stretches (no equipment needed):

✅ Child's Pose (Yoga Stretch)

Kneel on the floor, sit back on your heels.

Stretch arms forward and lower your chest toward the floor.

Hold for 30 seconds to 1 minute.

What You’ll Learn: http://www.fixbadback.org/vsl/index.php#aff=Star708

✅ Cat-Cow Stretch

Get on hands and knees.

Inhale, arch your back (cow pose), lifting your head and tailbone.

Exhale, round your spine (cat pose), pulling belly in.

Repeat for 1-2 minutes.

✅ Knee-to-Chest Stretch

Lie on your back.

Bring one knee to your chest, hold for 30 seconds, switch legs.

Repeat both sides 2–3 times.

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🔹 2. Apply Heat or Cold

Depending on the type of pain:

🧊 Cold Pack – for sharp or recent pain/injury.

Apply to the sore area for 15-20 minutes.

Helps reduce inflammation.

🔥 Heating Pad or Warm Towel – for stiff or tight muscles.

Use for 15-30 minutes.

Helps increase blood flow and reduce tension.

What You’ll Learn: http://www.fixbadback.org/vsl/index.php#aff=Star708

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🔹 3. Lay Down Flat (with Support)

Lie on your back with knees bent and feet flat or legs elevated on a chair.

Put a pillow under knees if lying flat.

This neutral position can reduce spinal pressure.

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🔹 4. Over-the-Counter Pain Relief (if needed)

Ibuprofen (Advil) or Acetaminophen (Tylenol) can reduce pain/inflammation.

Always follow dosage instructions.

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🔹 5. Breathe Deep and Relax

Sometimes muscle tension worsens pain.

Try deep belly breathing: inhale 4 seconds, hold 4, exhale 4, hold 4.

Helps calm your nervous system.

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If your pain is sudden, severe, or radiates down your legs, or if you have numbness or weakness, please seek medical help immediately — those can be signs of a serious issue like a herniated disc or nerve impingement.

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Would you like a guided stretching image or video link? Or do you want to describe where exactly your pain is (upper/lower, left/right), and I’ll tailor advice more precisely?

What You’ll Learn: http://www.fixbadback.org/vsl/index.php#aff=Star708