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The REAL Cause of Neck and Shoulder Pain (Don't Miss)
1. Gentle Stretching (Relieves Muscle Tension)
Try these simple stretches (no equipment needed):
✅ Child's Pose (Yoga Stretch)
Kneel on the floor, sit back on your heels.
Stretch arms forward and lower your chest toward the floor.
Hold for 30 seconds to 1 minute.
What You’ll Learn: http://www.fixbadback.org/vsl/index.php#aff=Star708
✅ Cat-Cow Stretch
Get on hands and knees.
Inhale, arch your back (cow pose), lifting your head and tailbone.
Exhale, round your spine (cat pose), pulling belly in.
Repeat for 1-2 minutes.
✅ Knee-to-Chest Stretch
Lie on your back.
Bring one knee to your chest, hold for 30 seconds, switch legs.
Repeat both sides 2–3 times.
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🔹 2. Apply Heat or Cold
Depending on the type of pain:
🧊 Cold Pack – for sharp or recent pain/injury.
Apply to the sore area for 15-20 minutes.
Helps reduce inflammation.
🔥 Heating Pad or Warm Towel – for stiff or tight muscles.
Use for 15-30 minutes.
Helps increase blood flow and reduce tension.
What You’ll Learn: http://www.fixbadback.org/vsl/index.php#aff=Star708
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🔹 3. Lay Down Flat (with Support)
Lie on your back with knees bent and feet flat or legs elevated on a chair.
Put a pillow under knees if lying flat.
This neutral position can reduce spinal pressure.
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🔹 4. Over-the-Counter Pain Relief (if needed)
Ibuprofen (Advil) or Acetaminophen (Tylenol) can reduce pain/inflammation.
Always follow dosage instructions.
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🔹 5. Breathe Deep and Relax
Sometimes muscle tension worsens pain.
Try deep belly breathing: inhale 4 seconds, hold 4, exhale 4, hold 4.
Helps calm your nervous system.
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If your pain is sudden, severe, or radiates down your legs, or if you have numbness or weakness, please seek medical help immediately — those can be signs of a serious issue like a herniated disc or nerve impingement.
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Would you like a guided stretching image or video link? Or do you want to describe where exactly your pain is (upper/lower, left/right), and I’ll tailor advice more precisely?
What You’ll Learn: http://www.fixbadback.org/vsl/index.php#aff=Star708
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