Why Your Shoulder Pain Might Actually Be a Neck Problem
That nagging shoulder pain that won’t go away? It might not be coming from your shoulder at all. Your neck and shoulder are intimately connected through a complex network of nerves, muscles, and fascia, which means problems in one area often show up as pain in another.
When vertebrae in your cervical spine become misaligned or compressed, they can irritate nerves that travel down into your shoulder and arm. This creates what we call “referred pain” – discomfort that you feel in one location but actually originates somewhere else.
This is why rubbing your shoulder or applying heat might provide temporary relief, but the pain keeps returning. You’re treating the symptom, not the source. Many patients initially come to Friends & Family Spinal Care frustrated because months of shoulder treatments haven’t helped.
If your shoulder pain is accompanied by neck stiffness, headaches, or arm tingling, there’s a good chance your neck is the real culprit. The good news? Once we identify and treat the actual source, lasting relief often follows quickly.
The 30-Second Desk Break That Saves Your Spine
Sitting for hours creates a perfect storm of spinal compression, tight hip flexors, and rounded shoulders. But you don’t need a gym membership or even much space to counteract the damage – just 30 seconds every hour.
Here’s the sequence: First, stand up and place your hands on your lower back and gently arch backward for 5 seconds, reversing the forward slouch. Then, roll your shoulders backward 5 times to open your chest and reset your posture.
Finish by doing 5 gentle neck rotations in each direction to release cervical tension. The entire routine takes 30 seconds and can be done in any office setting without drawing attention.
The magic happens because you’re actively reversing the positions your body has been stuck in. You’re decompressing vertebrae, opening hip flexors, and reminding your nervous system what proper alignment feels like.
Set an hourly reminder on your phone – your spine will thank you.
The 5-Minute Morning Routine That Preps Your Spine for the Day
When you wake up in the morning, you might feel refreshed, but your spine doesn’t! After being compressed all night, try this simple 5-minute routine that activates your core muscles and improves spinal mobility before daily activities begin.
Start with gentle knee-to-chest stretches while still in bed – alternate legs for 30 seconds each to wake up your lower back. Next, stand and perform 10 gentle arm circles backward to open your chest and counter forward head posture.
Follow with cat-cow stretches on your hands and knees for one minute, slowly arching and rounding your spine to restore natural movement patterns. Finish with 30 seconds of gentle neck rotations and side bends.
The key is moving slowly and deliberately – you’re not trying to achieve maximum range of motion, just activating sleeping muscles and encouraging spinal fluid circulation. This routine takes less time than checking your phone, but the payoff lasts all day!
Aug 21, 2025 at 2:26 PM
Beverly Simmons Why is the spine compressed after sleeping? Thank you
Aug 21, 2025 at 2:24 PM
Hello Beverly, This is a great question. The spine compresses after sleeping due to lack of movement and disc compression that happens throughout the day. People are actually known to lose height throughout the day due to the force of gravity on the spinal discs. This compression and lack of movement at night often leaves people waking up feeling tight, stiff, achy and in need of movement such as stretching, exercise, and of course, a quality adjustment.