Neck and Shoulder Pain in Students: Causes and Solutions

Shoulder and neck pain?

Hello Doctor,
I am a senior high school student and I often experience soreness in my neck area.
When I turn my head from side to side, it makes a cracking sound, and I frequently feel discomfort in my shoulders and near my spinal area as well.
It seems to worsen during exam periods.
I suspect this may be due to frequently looking down to write.
I often ask my family to help with "gua sha," which leaves red and purple marks and sometimes causes warmth, but it feels like my condition has worsened.
The soreness has been persistent for a long time.
Occasionally, I try doing some stretching exercises I read about in newspapers, but they don't seem to help.
Could this be related to my posture? Could you please advise me on ways to improve this? Thank you!

Kunrao de ren, 10~19 year old female. Ask Date: 2003/04/08

Dr. Ye Boshou reply Neurology

Shoulder and neck pain is related to posture, but it is important to check for other conditions such as spinal issues or rheumatoid arthritis.
You may visit the rehabilitation department or neurology for further evaluation.

Reply Date: 2003/04/08

More Info

Neck and shoulder pain among students, particularly those in high school, is a common issue that can stem from various factors, including poor posture, prolonged periods of sitting, and stress. As a high school senior, the demands of studying, especially during exam periods, can exacerbate these symptoms. Here’s a comprehensive understanding of the causes and potential solutions for neck and shoulder pain in students.

Causes of Neck and Shoulder Pain
1. Poor Posture: One of the primary contributors to neck and shoulder pain is poor posture, especially when sitting for long periods while studying or writing. Slouching or leaning forward can put excessive strain on the neck and shoulder muscles, leading to discomfort and pain.

2. Prolonged Screen Time: With the increasing reliance on computers and tablets for studying, students often spend hours in front of screens. This can lead to a condition known as "tech neck," characterized by neck pain and stiffness due to looking down at devices for extended periods.

3. Muscle Strain: Engaging in repetitive activities, such as writing or typing, can lead to muscle fatigue and strain. This is particularly true if the muscles are not conditioned for prolonged use.

4. Stress and Anxiety: The pressures of academic performance can lead to increased muscle tension, particularly in the neck and shoulders. Stress can cause the muscles to tighten, leading to discomfort and pain.

5. Inadequate Sleep and Recovery: Lack of proper rest can exacerbate muscle tension and pain. Sleep is crucial for muscle recovery, and insufficient sleep can lead to increased sensitivity to pain.

Solutions and Recommendations
1. Posture Correction: It is essential to maintain good posture while studying. Ensure that your workstation is ergonomically set up:
- Sit with your back straight and shoulders relaxed.

- Keep your feet flat on the floor and your knees at a right angle.

- Position your computer screen at eye level to avoid looking down.

2. Regular Breaks: Implement the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away. This helps reduce eye strain and encourages you to change your posture.

3. Stretching and Strengthening Exercises: Incorporate regular stretching and strengthening exercises into your routine. Focus on neck and shoulder stretches, as well as exercises that strengthen the upper back and core muscles. Simple stretches like neck tilts, shoulder rolls, and chest openers can be beneficial.

4. Stress Management Techniques: Engage in activities that help reduce stress, such as mindfulness, meditation, or yoga. These practices can help alleviate muscle tension and improve overall well-being.

5. Heat Therapy: Applying heat to the affected areas can help relax tight muscles and improve blood circulation. Consider using a warm compress or taking a warm shower to relieve discomfort.

6. Consult a Professional: If the pain persists despite these measures, it may be beneficial to consult a healthcare professional, such as a physical therapist or a chiropractor. They can provide a tailored treatment plan and may include manual therapy, exercises, and advice on posture.

7. Mindfulness of Screen Time: Be aware of the amount of time spent on screens. Try to limit recreational screen time and take regular breaks to reduce strain on your neck and shoulders.

8. Sleep Hygiene: Ensure you are getting adequate sleep and maintaining a good sleep environment. A supportive pillow and mattress can make a significant difference in neck and shoulder comfort.

In conclusion, neck and shoulder pain in students can often be managed with lifestyle adjustments, ergonomic practices, and stress management techniques. By addressing these factors, you can significantly reduce discomfort and improve your overall quality of life, especially during demanding academic periods. If symptoms persist, seeking professional advice is crucial to rule out any underlying conditions and receive appropriate treatment.

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