3 Secrets to Eliminate Neck and Shoulder Pain
Neck and shoulder pain are never fun—and unfortunately, they’re incredibly common. In fact, neck pain is the 8th leading cause of disability in the United States and 4th in the world. Every year, roughly 10 million people seek medical care for neck and shoulder pain, and the number keeps growing.
Why is it such a problem? When your head isn’t held in proper posture, the stress on your neck and shoulders multiplies. The average human head weighs about 10 pounds. But when your posture is off, your muscles may need to exert the equivalent of 36 pounds of force just to hold your head upright. No wonder your shoulders feel tight after a long day at work!
At Revive PT & Pilates, we see this every day: people who put up with neck and shoulder pain for weeks, even months, before deciding to get help. The good news is, there are simple strategies you can try right now to find relief and restore your posture and strength.
Here are 3 proven strategies to reduce neck and shoulder pain naturally.
1. Fix Your Posture
Yes, this is the same advice your parents probably gave you as a teenager—but posture really matters. Poor posture places unnecessary stress on the muscles and joints in your neck and shoulders. Over time, this leads to tightness in some muscles (like your chest and upper neck) and weakness in others (like your deep neck flexors and shoulder blade stabilizers).
Think of it like holding a bowling ball for hours. Would you hold it far away from your body, or close in to reduce strain? Your head is like that bowling ball—keeping it aligned directly over your body reduces strain, prevents muscle imbalances, and improves strength and endurance.
Even as physical therapists, we don’t have perfect posture 100% of the time. But improving posture for most of your day can make a huge difference in preventing pain.
2. Try a Sit-to-Stand Workstation
Sit-to-stand desks have exploded in popularity—and for good reason. They help reduce stress on your neck, shoulders, and back, while also keeping you more productive and engaged.
Yes, they work—but the key is balance. Standing all day when you’re not used to it can strain your legs and feet. Sitting all day is equally damaging. The sweet spot? Alternate between sitting and standing throughout your day, while also taking regular breaks to move.
Remember: humans weren’t built to stay in one position all day. Movement is key.
👉 Click here to book a call to relieve your neck/shoulder pain today
3. Get Moving
One of our favorite sayings at Revive PT & Pilates is: “Motion is lotion!”
Movement improves circulation, lubricates your joints, strengthens muscles, and even boosts your mood with natural endorphins. It also helps prevent stiffness and reduces the risk of chronic neck and shoulder pain.
Simple strategies include:
Taking 10–15 minute walks a few times a day
Doing gentle neck and shoulder stretches
Practicing mobility exercises (we can teach you the safest ones!)
Getting outside for fresh air and vitamin D
Start small, be consistent, and if possible, grab a buddy to keep you accountable.
Final Thoughts
Now you know 3 simple strategies to help eliminate neck and shoulder pain:
Improve your posture
Use a sit-to-stand workstation
Get moving daily
Add one new strategy each week to make it easier to build lasting habits. While these tips can go a long way, if your pain persists, don’t wait—schedule a professional assessment with a physical therapist.
At Revive PT & Pilates, we specialize in helping women and men find lasting relief from neck and shoulder pain—without medications, injections, or surgery. We’ll design a personalized treatment plan tailored to your needs so you can get back to living pain-free.
👉 Book your FREE Discovery Visit today and take the first step toward relief.
