Why Neck & Shoulder Pain Is So Common—And What You Can Do About It

If you’re like most people, you’ve probably experienced neck or shoulder pain at some point. Maybe it’s a dull ache after a long day at your desk, a sharp twinge when you turn your head, or tension that creeps up into your jaw and temples. You’re not alone—neck and shoulder discomfort is one of the most common complaints we see in our massage therapy clinic.

The good news? There are effective ways to manage and prevent it. Understanding the root causes is the first step toward lasting relief.

Why Is Neck and Shoulder Pain So Common?

Our modern lifestyles practically invite neck and shoulder problems. Here’s why:

1. Postural Strain

Many people spend hours a day with their head jutting forward over a computer or phone. This “tech neck” posture puts enormous strain on the muscles of the upper back and neck. For every inch your head moves forward, it adds 10–12 pounds of strain on your cervical spine.

2. Sedentary Lifestyles

When we don’t move often, our muscles can become stiff and weak—especially those that support posture. This leads to tightness in the chest and neck, and weakness in the upper back, which creates an imbalance that pulls the shoulders forward.

3. Stress and Emotional Tension

The neck and shoulders are classic “holding zones” for stress. If you’re frequently anxious, overwhelmed, or “on alert,” your upper traps may be chronically engaged, keeping your shoulders hunched and your muscles fatigued.

4. Poor Sleep Positioning

Sleeping on your stomach, using the wrong pillow, or not having enough neck support can contribute to tightness or strain in the neck and shoulders when you wake up.

5. Overuse or Repetitive Movement

Whether you're lifting weights, carrying a bag on one side, or doing a repetitive motion for work, these patterns can lead to chronic overuse injuries or trigger point formation in the upper body.

What Neck and Shoulder Pain Might Feel Like

• A tight or “knotted” sensation in the shoulders

• Pain or tension radiating into the jaw, head, or arms

• Limited neck mobility or stiffness when turning your head

• Tingling or numbness down the arm (in more severe cases)

• Headaches that start at the base of the skull

If these symptoms sound familiar, it’s worth addressing them before they become chronic.

What You Can Do About It

The good news is that there are highly effective, drug-free ways to relieve and prevent neck and shoulder pain. Here's what we recommend:

1. Massage Therapy

Massage is one of the most powerful tools for relieving neck and shoulder pain. It can:

• Release tight muscles and fascia

• Improve circulation and reduce inflammation

• Break up trigger points (muscle knots)

• Promote relaxation and nervous system downregulation

• Improve posture by helping muscles return to optimal length

We often focus on areas like the upper traps, levator scapulae, suboccipitals, and pecs—muscles that are commonly short, tight, or overworked in people with neck and shoulder pain.

2. Correct Your Posture

Small adjustments throughout your day can make a big difference:

• Set your screen at eye level

• Keep your ears stacked over your shoulders

• Take movement breaks every 30–45 minutes

• Use a lumbar support cushion if you sit for long periods

3. Stretch and Strengthen

You can’t stretch your way out of a problem if you’re not also strengthening the muscles that support your posture. A well-rounded self-care routine includes:

• Stretching tight areas (pecs, SCM, upper traps)

• Strengthening weak muscles (rhomboids, mid/low traps, deep neck flexors)

4. Breathe Better

Shallow chest breathing can increase shoulder and neck tension. Learning to breathe from your diaphragm can help relax the upper body and stimulate your parasympathetic nervous system. Bonus: It supports posture too!

5. Be Mindful of Sleep Position

Use a pillow that keeps your neck in neutral alignment. Side sleepers may benefit from a contoured pillow, and back sleepers should avoid overly thick pillows that push the head forward.

You Don’t Have to Live with It

Neck and shoulder pain may be common—but it isn’t normal, and it certainly doesn’t have to be permanent. Massage therapy, combined with posture awareness, movement, and nervous system regulation, can help you feel better, move more freely, and avoid long-term strain.

If you're experiencing tension or pain in your upper body, let’s talk. Our skilled therapists specialize in working with chronic neck and shoulder conditions, and we’d love to help you feel your best.

Ready to release that tension?

Book your next massage. Your shoulders will thank you!