Neck and shoulder pain: Causes, treatments and how a physio can help

In this blog, we’ll explore what causes neck and shoulder pain, tips on how to treat it, and how physiotherapy can help – especially when it’s linked to posture, tension or muscle strain.

Understanding neck and shoulder pain

Neck and shoulder pain often go hand in hand. That’s because the muscles, joints and nerves in these areas are closely connected – and when one is under strain, the other often follows.^1,5

Common causes include poor posture (especially from long hours at a desk), muscle tension from stress, repetitive movements, or sleeping in an awkward position.^1,5 For women, hormonal changes, carrying children, and breast size can also contribute to shoulder and neck discomfort.^2,3,4

Pain might show up as stiffness, a dull ache, or sharp discomfort between the shoulder blades. Some people feel it more on one side, and it may radiate down the arm or up into the head, causing tension headaches.^1,5

When symptoms signal something more serious

Most neck and shoulder pain isn’t serious and will resolve itself in a few days. However, there are times when it’s worth checking in with your GP. If you experience numbness, tingling, weakness in your arms or hands, or pain that doesn’t improve after a few days, it’s best to get it assessed. Sudden pain after an accident or fall, or pain that wakes you from sleep, should also be looked at.^1,5

Treating neck and shoulder pain

For many people, gentle movement is the first step to relief. Stretching exercises for the neck and shoulders can help release tension and improve mobility.^1,5 If you’ve ever Googled “how to get rid of a stiff neck in 10 seconds” – you’re not alone (in fact it’s one of the most common searches when it comes to neck pain) – but, unfortunately, lasting relief usually takes more than a quick fix.

Heat packs, cold compresses, and over-the-counter pain relief like paracetamol or ibuprofen can help in the short term. But long-term, lifestyle changes are key.^1,5

Neck pain stretches and strengthening exercises are especially helpful. These build support around your spine and shoulders, making you less prone to pain.^6,7 And if stress is part of the picture, relaxation techniques like yoga, breathing exercises or massage can help ease upper back tension and reduce flare-ups.^1,5

Ergonomic tips to help with neck and shoulder pain

If you spend hours at a desk or on a device, posture matters – a lot. Poor ergonomics can lead to neck strain, shoulder blade pain, and tension across your upper back.^1,5

• Keep your screen at eye level to avoid craning your neck
• Sit with your feet flat on the floor and your knees at hip height
• Use a chair with good lumbar support
• Keep your shoulders relaxed and elbows at 90 degrees
• Take regular breaks to stand, stretch and move

How a physio can help with neck and shoulder pain

We spoke with HBF physiotherapist, Jakub Chudy, to learn more about how a physio can help with neck and shoulder pain.

Neck and shoulder pain is one of the most common things we treat. Often, it’s not just one thing causing the pain – it’s a mix of posture, muscle tightness, and how someone moves during the day. In a consult, we look at neck mobility, shoulder function, and any tension in the upper back.

Treatment might include education, manual therapy, dry needling (acupuncture), massage, postural correction and targeted exercises. We also talk about pain contributing factors and stress – because all of these can play a role. The goal isn’t just to relieve pain, but to help people move better and prevent flare-ups.

Typically, we’d also take you through exercises like chin tucks, scapular squeezes and upper trapezius stretches. These can help release tension and build strength in the right areas.

We also educate patients on how their desk setup might be contributing to pain – things like screen height, chair support and posture habits. Even small changes can make a big difference when it comes to neck and shoulder pain.