Reduce neck and shoulder pain with simple methods at home

The effect of acupressure massage in reducing neck and shoulder pain

Neck and shoulder pain is a common problem in the community, affecting both men and women, especially those who work in offices and have a habit of sitting a lot. This condition often occurs due to causes such as incorrect sitting posture, stress, lack of exercise, or injury.

Symptoms include pain in the neck, shoulders and sometimes down the arm, making it difficult to perform daily activities. Neck and shoulder pain not only causes discomfort but also affects the patient's sleep quality and mood.

Acupressure massage is highly effective in treating neck and shoulder pain.

Acupressure massage is a simple, safe, benign and highly effective treatment method for neck and shoulder pain. This method helps stimulate blood circulation, thereby providing oxygen and nutrients to muscle tissue, reducing tension and muscle spasms.

When massage is applied, sore muscles will be relaxed, providing immediate pain relief. Acupressure acts on important pressure points, stimulating the nervous system and releasing endorphins – the body’s natural pain-relieving hormones.

Performing these exercises regularly not only brings effective treatment but also helps prevent symptom recurrence, helping to improve the patient's quality of life.

Pressing the Fengfu point reduces neck and shoulder pain.

How to perform massage and acupressure to help relieve neck and shoulder pain

Techniques that can be selected to perform neck and shoulder massage include: rubbing, rubbing, kneading, pressing, squeezing, and pressing. Perform in the following order:

- Prepare patient's position: Sitting.

- Perform the following operations in turn:

+ Rub the neck area: Use the entire palm of your hand to rub in circles on the skin of the neck area with gentle force.

+ Rub the neck area: Use the base of your hand to rub the skin of the neck area in a straight line.

+ Rub the nape of the neck: Use your thumb to rub firmly on the skin of the nape of the neck from top to bottom, from bottom to top, from left to right and vice versa.

+ Massage the neck area: If one side hurts, use one hand (base of hand) to massage the painful side. If both sides hurt, use both hands to massage. Use gentle movements.

+ Squeeze the neck area: Use your thumb and other fingers to squeeze directly into the trapezius muscle from both sides of the neck down to the shoulder area on both sides.

+ Press: Use the thumb or the base of the hand to press on the following acupoints: Phong phu, phe du, phong tri, kien tinh, dai chuy, cu cot.

Location of the lung du point.

How to locate the acupoints:

+ Phong phu: The depression between the occipital bone and the 1st cervical vertebra.

+ Lung: Lower edge of the spinous process of the 3rd thoracic vertebra, measure 1.5 inches.

+ Phong Trì: The depression between the inner edge of the sternocleidomastoid muscle and the outer edge of the trapezius muscle, right at the back of the skull.

+ Kien Tinh: Midpoint between the line connecting the 7th cervical vertebra and the Kien Ngung point.

+ Big club: Right below the 7th cervical vertebra.

+ Giant bone: The hollow of the space between two crossed bones, from the top of the shoulder going in.

Pressing the Fengchi point helps relieve neck and shoulder pain.

Notes when performing acupressure massage to help reduce neck and shoulder pain

- Massage should be performed during relaxation time, maybe in the evening after work or when you feel tired. Avoid performing it right after a full meal or when the body is too tired.

- During the massage, maintain gentle and moderate pressure. Avoid pressing too hard which can cause pain or damage to muscles and soft tissues.

- Start with gentle movements to warm up your muscles before increasing your strength. This helps your muscles relax and adapt gradually.

- Each point or muscle area should be massaged for about 1-3 minutes. The total time for each massage for the entire area should be 15-20 minutes. Too long can cause fatigue for both the masseur and the person being massaged.

- You can use a little massage oil or herbal cream to help your hands slide easily over the skin, while increasing the effectiveness of the therapy.

- Acupressure massage therapy should be performed regularly, 2-3 times per week.

Source: https://giadinh.suckhoedoisong.vn/giam-dau-co-vai-gay-bang-cac-phuong-phap-don-gian-tai-nha-172241021152154975.htm