Eight or nine out of ten Hong Kongers suffer from shoulder and neck pain. Many think slapping on a pain relief patch or casually twisting their neck can alleviate it, but these only address the symptoms, not the root cause.
Registered physiotherapist Li Ka-man from the Morthan Cure Physiotherapy clinic, in an interview with Sing Tao Headline, stated that the primary cause of shoulder and neck pain is long-term poor posture. She warned against randomly trying to "crack" your neck or using massage guns on the cervical spine, as this could injure nerves and blood vessels, potentially even leading to a stroke.
Many people think shoulder and neck pain is related to frequent phone and computer use. However, Li pointed out that the main causes actually include a history of external trauma, such as a car accident or fall injuring the head or neck, or long-term poor posture leading to muscle imbalance and increased muscle tension, causing some muscles to tighten and joints to bear excessive pressure, resulting in cervical joint pain and muscle pain.
Shoulder and neck pain patients span all age groups. She noted that individuals requiring focus on fine work or prolonged screen time are high-risk groups prone to poor posture. "The previous generation often included assembly or garment workers, while nowadays it's primarily office workers and students." Furthermore, the age range of those seeking treatment is wide, from primary school students to the elderly. Many elderly individuals, after learning to use smartphones, have become engrossed in mobile games and developed shoulder and neck pain.
If you experience sudden, severe shoulder and neck pain, Li Jiawen advises patients to avoid randomly moving their necks to prevent worsening the injury. Secondly, you can touch the painful area to check for warmth. If there is redness, swelling, or a burning sensation, use ice packs first to reduce temperature. If it's just shoulder tightness without heat or redness, then use warm compresses for relief. She reminds that if the situation is severe or you are unsure how to handle it, you should immediately seek help from a registered physiotherapist or specialist.
Using massage guns to relieve muscle pain has become popular in recent years. Li reminds that using massage guns to relax large muscle groups and muscles around the shoulders is generally fine. However, she emphasized that areas like the cervical spine, spine, and front of the neck are not suitable for massage gun use. "Especially avoid using the massage gun directly on bones; also, the neck and throat have many fragile tissues, so their use is not recommended there either.”
She specifically pointed out that children, developing adolescents, the elderly, and pregnant women need to use massage guns with caution. "If the affected area already shows signs of acute inflammation like redness, swelling, pain, or heat, you should stop using massagers or massage guns."
Many Hong Kongers enjoy bone-cracking massages in their spare time. She warned that this carries risks: "Do not randomly try 'neck cracking' or 'manual adjustments.' Manual therapy should only be performed by trained experts." The head and neck are fragile, filled with nerves and blood vessels. Any accidental injury from external force can affect the surrounding soft tissues, blood vessels, and brain function, potentially even triggering a stroke.
Li demonstrated the following two simple exercises that can be done in the office or at home to relieve shoulder and neck pain:
This stretch primarily relaxes the trapezius muscles on top of the shoulders, helping to alleviate shoulder/neck pain and tightness.
This exercise helps with cervical joint mobility and muscle relaxation, improving forward head posture.
Prevention is better than cure. Li offered the following four major suggestions for adjusting your office environment to reduce the burden on your shoulders and neck:
