This article is a translation of the following Japanese article:
Original: 首こりと肩こりの違い｜原因と対処法をやさしく解説
“My neck is heavy, but is this due to stiff shoulders?”
“My shoulders aren’t stiff, but my neck is painful…”
Stiff neck and stiff shoulders are often talked about together, but
Actually, the causes and treatments are slightly different.
In this article,
- Difference between stiff neck and stiff shoulders
- Main causes for each
- Common symptoms
- Measures and self-care you can start today
- Lifestyle habits for prevention
without complicated explanations.
Author: “Even if the stiffness is the same, the countermeasures will be different depending on the location.”
What is the difference between stiff neck and stiff shoulders?
What is neck stiffness
Stiff neck is a condition in which
you feel heaviness, tension, and malaise around your neck (from the back of your head to the base of your neck).
The things that are especially easy to get stiff are
- Below the back of the head
- Base of neck
- Behind the ear
This part is a collection of muscles that are constantly working to support the head.
What is stiff shoulders
Stiff shoulders are
a condition in which the muscles from the base of the neck to the shoulders and around the shoulder blades become tense.
- Heavy shoulders
- Feels like there’s a stone on my shoulder
- Tightness around the shoulder blades
.
Author: “Stiff neck is associated with the fatigue of supporting your head, and stiff shoulders are associated with the fatigue of supporting your posture.”
Causes that tend to cause neck stiffness
① Posture of looking at smartphones and screens
Are you unconsciously tilting your head forward when looking at your smartphone?
This posture puts a lot of strain on your neck muscles.
Your head is heavy, and the more you move forward, the more strain it places on your neck, making you more likely to suffer from neck stiffness.
② Straight neck (smartphone neck)
When the natural curve of the neck is lost,
the cushioning role is weakened and the neck muscles are constantly under tension.
This is one of the major causes of neck stiffness.
Author: “If you have a hard time with neck stiffness, please check your posture once.”
③ Eye fatigue/too much concentration
When you overwork your eyes, the muscles in your neck and back of your head become tense as well.
- Long hours of PC work
- Looking at your smartphone too much
- Work that requires staring at a screen
These are factors that tend to worsen neck stiffness.
Causes that tend to cause stiff shoulders
① Hunched back/rolled shoulders
Hunting your back and pushing your shoulders forward places
a constant strain on the muscles around your shoulders.
Especially in a desk-based lifestyle,
stiff shoulders are more likely to become chronic.
② Staying in the same position for a long time
- Sedentary
- Standing still
- Work that does not move the shoulders
If this condition continues,
blood flow around the shoulders will worsen, leading to stiffness.
③ Insufficient muscle strength and insufficient exercise
If the muscles that support your shoulders and back are weak,
you will have to use unreasonable force to maintain your posture, making it easier to get stiff shoulders.
Author: “If you don’t move too much or if you move too much, your shoulders will become painful.”
Differences in common symptoms of stiff neck and stiff shoulders
Common symptoms of stiff neck
- Heavy neck
- Uncomfortable feeling in the back of the head
- My head feels heavy
- Eye fatigue
Common symptoms of stiff shoulders
- Shoulder tension/heaviness
- Uncomfortable feeling around the shoulder blade
- My arm feels tired
- Feeling like you want to turn your shoulders
They are both similar, but
The point is that the place where you feel the pain is a little different.
The correct way to deal with neck stiffness
① Posture that reduces strain on the neck
- The screen should be at eye level
- Tuck your chin slightly
- Be careful not to stick your head forward
This alone will significantly reduce the strain on your neck.
Author: “Rather than “stretching the neck,” I imagine “returning the head position.”
② Gentle neck stretch
- Turn your head slowly from side to side
- Small movement back and forth
- Do this without holding your breath
Do it without recoil and as long as it doesn’t hurt.
③ Habit of resting your eyes
- Look far away once every hour
- Close your eyes and take deep breaths
- Leave the screen once
Reducing eye fatigue can help improve neck stiffness.
The correct way to deal with stiff shoulders
① Move the shoulder blade
The key to improving shoulder stiffness is
Moving the shoulder blade rather than the shoulder itself.
- Shrug your shoulders
- Pull the shoulder blades together
Do this several times a day.
② Chest opening stretch
When the chest contracts, the shoulders are pulled forward.
- Open chest
- Roll your shoulders back
This movement is effective for improving shoulder stiffness.
Author: “Stretching your chest” even though you have stiff shoulders is surprisingly important.
③ Move your body frequently
- Stand up
- Stretch slightly
- Rotate your shoulders
Improving blood flow will prevent stiff shoulders.
Lifestyle habits to prevent stiff neck and stiff shoulders
✔ Review the position of your smartphone/PC
✔ Avoid staying in the same position for long periods of time
✔ Make light exercise and stretching a habit
✔ Review your sleeping position and pillow height
Author: “A little care every day” is the best way to continue rather than “trying to cure it all at once.”
Case that requires attention
In the following cases, we recommend that you consult a specialist instead of continuing with self-care.
- Strong pain
- There is numbness
- Pain lasts for a long time
- Difficulty in daily life
Summary | Stiff neck and stiff shoulders are “similar but different”
Stiff neck and stiff shoulders are
✔ Where it hurts
✔ Main causes
✔ Effective remedies
are slightly different.
That’s why
It’s important to take care of yourself by paying attention to what’s painful.
Author: “If you take proper care of your neck and shoulders, your body will feel much better🌿”
