20% of people experience neck and shoulder pain for three consecutive months or on and off, the CDC said in the study.

It's hard not to imagine that number is bound to rise as employees working from home are constantly staring at their phones or working at their computers all day.

Stiff neck and subsequent shoulder pain are due to poor posture or stress or overuse of the muscles, which weakens them.

There are other causes of pain and stiffness in these areas, but most people experience this due to poor posture and muscle overuse.

It's easy to strain our necks when we're staring down at our phone watching a video, reading a text, or working with a laptop at eye level.

In this article, we'll look at simple remedies that can be effective in relieving neck and shoulder stiffness and pain. But before that, let me explain the reason for this pain.

It can strain your neck when you drive for long periods of time or look down on gadgets day in and day out. It displaces the neck joints, which makes it impossible to turn or bend the neck without pain.

The neck will tighten on its own so you don't have more pain, but it will become stiff and unable to move.

cause of pain
Soft tissue injuries can cause neck and shoulder pain.
When you frequently injure your rotator cuff due to injury or stress in the area, it can cause
Severe pain in shoulder and upper arm.
When you are under constant stress or anxiety, your neck and shoulders can become stiff,
pain.
Poor posture can also cause pain when using a laptop or using a mobile phone
shoulders and neck.
Muscle strain due to poor posture or sleeping at the wrong or unchanged angle
location at work
Other serious reasons are:
whipping
herniated disc
pinched nerve
cervical spondylosis
These disorders often have more symptoms, including neck and shoulder pain. They may get better with home remedies, but if they don't, they'll have to seek help from a doctor.

Effective treatments for neck and shoulder pain relief

1. Use only one pillow
There is only one pillow under my head when I sleep at night.

Using multiple pads, both soft and hard, can lead to neck pain and stiffness in the shoulders.

This is because if you use more pillows, it puts your head at an unnatural angle, which can lead to pain.

This memory foam pillow is designed with a proven contour to perfectly support and align your head, neck and shoulders. Sleeping with the right pillow will help you fall asleep faster and longer.

2. Massage
If you have mild stiffness or mild pain, try massaging the acupuncture points on your neck and shoulders. You can do it yourself, or ask your friends or go to a spa.

Electric Neck Massager Shoulder Massage Pulse Smart Machine Kneading Wireless Heat Cervical Vertebra Pain Relief Body Relax

When they massage your neck and shoulders, it relieves the tension in them and works like a charm. Gently massage the back of the neck and work your way up to the shoulders from there.

3. Practice yoga
You can do plenty of yoga asanas or neck exercises every day to keep your neck healthy.

Instead of opting for the common excuse of "I just don't have the time," you can take a handy online yoga class.

Incorporating yoga into your life can not only work wonders if you suffer from pain or stiffness, but it can bring a sense of calm to a stressful life.

4. Stretch
Stretching can relieve or avoid pain. Try these stretches while you work or drive (stay in one place and try):

Putting your ears on the sides of your shoulders ten times can relieve some pain
Rotate your shoulders down and back
Squeezing the shoulder blades together can also help
5. Sleep in the right position
When you have neck pain, it can definitely radiate to your shoulder. So make sure you sleep in the correct position.

Never lie on your stomach. Not only does it aggravate your neck pain, it also causes low
Back pain too.
It is best to lie on your side or on your back.
To find the root cause of back pain, Esther Gokhale studied at the Aplomb Institute in Paris and traveled to places in the world where back pain was hardly known.

In her book, 8 Steps to a Pain-Free Back, she shares a step-by-step approach she calls "stretching" that can help you realign and position your body for optimal sleep.

6. Use ice heat therapy
If pain and stiffness are the only issues, try heat and ice therapy for pain relief. For the first 48-72 hours, place ice cubes on the neck and shoulders.

After that, you can switch to a hot shower or
Heat pads to reduce pain.

One of the top reviewers for the Tech Love Electric Heating Pad said that after about 2 weeks it was still working fine. It heated up quickly and helped her relieve the pain in her neck, shoulders and back.

7. Keep going
Continue to move your body and neck, but slowly. Don't yank it; otherwise, it will cause more pain and inflammation. Also, if the pain is more severe, you can take ibuprofen or some other pain reliever.

8. Lifestyle changes
eat more plant foods