什么原因导致了颈肩部同时疼痛?该如何治疗它？

What Causes Concurrent Neck and Shoulder Pain, and How Do I Treat It?

Overview综述

Simultaneous pain in the neck and shoulder is common, and is usually the result of a strainor sprain.

Pain can range from mild to very severe and can include:

颈部和肩部同时疼痛非常常见，通常由牵拉和扭伤导致。疼痛可以从轻微发展到很严重，包括以下几种：

Tingling 刺痛shooting pain 放射痛stiffness 僵硬numbness 麻木spasms 痉挛soreness 酸痛

In some cases, neck and shoulder pain can be a sign of a heart attack or a stroke.These are serious medical emergencies that require immediate help. Rarely, it can be caused by gallstones and certain cancers.

在一些病例中，颈肩痛是心肌梗塞和中风的症状，需要紧急处理。

在极少数情况下，颈肩痛也可由胆囊结石和某些癌症所致。

Neck and shoulder pain causes颈肩痛的病因

Most neck and shoulder pain is due to sprains and strains from sports, overexertion, or incorrect posture.

大部分颈肩痛系由运动拉伤和扭伤、过度劳损和不正确的姿势所致。

Soft tissue injuries软组织损伤

Neck and shoulder pain is often due to an injury of the soft tissue. Soft tissue includes your muscles, tendons, and ligaments. The term is used to distinguish it from the hard tissue of bones and cartilage.

颈肩部疼痛经常是由于软组织损伤所致。软组织包括肌肉，肌腱和韧带。这个术语用来与坚硬的骨组织和软骨进行区别。

Soft tissue injuries can cause many kinds of pain, including:

软组织损伤能导致多种类型的疼痛，包括：

stiffness 僵硬headache 头痛muscle spasms 肌肉痉挛

Rotator cuff tear肩袖撕裂伤

The rotator cuff is a group of four tendons that hold your upper arm (humerus) into your shoulder blade.

肩袖由四个肌腱组成，并保持你的上臂（肱骨）稳定在肩胛骨上。

A rotator cuff tear can be caused by a singular injury (such as a fall) or by repeated stress over time, which can be common in sports that require a lot of arm and shoulder use.

肩袖撕裂可以由单一损伤造成，例如摔倒，或者由长时间反复的应力造成，这在经常使用上臂和肩部的运动中很常见。

Aging can also contribute to rotator cuff tears. Reduced blood supply can slow down the body’s natural ability to repair damage. And bone spurs can form at the joint, damaging the rotator cuff tendons.

老化也能促成肩袖撕裂。血液供应的减少会延缓机体的自然修复能力。而且关节处形成的骨刺，也会损伤肩袖韧带。

A sudden tear will usually cause intense pain in your shoulder and immediate weakness in your upper arm.

突发撕裂伤通常会造成肩部剧烈疼痛和上臂即刻无力活动。

Tears due to repetitive use may cause shoulder pain and arm weakness over time. Activities that require reaching up or behind, such as combing your hair, may become painful.

长期重复使用导致的慢性积累性撕裂伤会造成肩膀疼痛和上臂无力。在做需要向上或者向后伸展活动时，例如梳头时，会很痛苦。

Whiplash挥鞭样损伤（颈椎过度屈伸损伤）

Whiplash is the tearing of muscles, tendons, and ligaments in your neck from a sudden movement of your neck. It typically occurs in an auto collision.

挥鞭样损伤是颈部突然的移动导致的肌肉，肌腱，韧带的撕裂。它是机动车撞击及追尾事件中的典型损伤。

Other common causes include:其他常见原因包括：

contact sports 身体接触的体育项目being shaken 摇晃falls 跌倒a blow to the head 头部撞击

Symptoms can take 24 hours or longer to appear and include:

症状可持续24小时甚至更长时间，包括：

neck pain and stiffness 颈部疼痛和僵硬headaches 头痛dizziness 眩晕blurred vision 视力模糊constant tiredness 持续性疲劳

Most people recover fully within three months but some can have chronic pain and headaches for years afterward.

大部分人在三个月内完全康复，但一些人会在接下来的几年中有慢性疼痛和头疼的症状。

Cervical spondylosis (cervical osteoarthritis) 颈椎病（颈椎骨关节炎）

Cervical spondylosis is the name given to age-related wear of the spinal discs of your neck. It’s a very common condition, affecting more than 85 percent of people over age 60.

颈椎病是指颈椎间盘随年龄的增长而磨损。它是一个非常常见的疾病，影响了超过85%的60岁以上的老年人。

Your spine is made up of bony segments known as vertebrae. In between each vertebra is soft material known as discs.

你的脊柱由每一节椎体构成。每两个椎体之间的软性结构为椎间盘。

As you age, your discs lose water content and become stiffer. Your vertebrae move closer together. This can irritate the lining of the joints in a condition known as cervical osteoarthritis.

随年龄的增大，你的椎间盘水分丢失且变得僵硬。椎体之间变得更加靠近。这会刺激关节的内层，导致颈椎骨关节炎。

As part of the arthritis, you can also develop bone spurs.

作为关节炎的一部分，你同样可能会有骨刺的形成。

Symptoms of cervical osteoarthritis typically include neck pain and stiffness. In more severe cases it can lead to a pinched nerve.

颈椎骨关节炎的典型症状包括颈部疼痛和僵硬。在更严重的病例中，它会导致神经卡压。

Pinched nerve (cervical radiculopathy)神经根型颈椎病

A pinched nerve in your neck can cause pain that radiates toward your shoulder. This is also known as cervical radiculopathy.

颈神经根卡压会产生沿神经根走行的颈肩部放射痛。即为神经根型颈椎病(颈椎神经根病)。

Cervical radiculopathy most often comes from changes in your spine due to aging orinjury.

神经根型颈椎病大部分源于脊柱老化或损伤性改变。

Bone spurs can cause a pinching of the nerves that run through the hollow space in the vertebrae. If this happens in your neck, it can cause a pinched nerve.

骨刺可卡压穿过椎体神经根管的神经。如果这种情况发生在颈椎，它会导致颈椎神经卡压。

Symptoms include:症状包括：

tingling or numbness in your fingers or hand手指或手部的刺痛或麻木weakness in the muscles of your arm, shoulder, or hand手臂，肩膀或手部的肌肉无力

Herniated disc 椎间盘突出

When cervical discs shrink, vertebrae come closer together and can sometimes lead toone or more of the discs getting damaged.

当颈椎椎间盘脱水变小，椎体之间变得更加紧密，有时候会导致一个或者更多的椎间盘受损。

If the soft inner portion of a disc protrudes through its harder exterior, it’s called a slipped, herniated, or prolapsed disc.

如果椎间盘内部软性部分突破外部坚硬的部分,就被称为椎间盘滑脱，突出，或者脱垂。

Symptoms of a slipped or herniated disc include:

颈椎间盘突出症的症状：

Pain 疼痛Numbness 麻木Tingling 刺痛Aching 酸痛a burning sensation in your neck 颈部烧灼感

Posture and sleeping position姿势和睡觉体位

Holding your neck in an awkward position for a prolonged time can lead to strains in the muscles and tendons of your neck and shoulders.

颈部长时间保持在不良姿势会导致颈肩部肌肉韧带的拉伤。

Some of the postures and activities that commonly contribute to neck and shoulder pain are:

易导致颈肩部疼痛的姿势和活动有：

sleeping on too high a pillow or a stack of pillows睡在很高的枕头上或者一摞枕头上grinding or clenching your teeth at night晚上长时间磨牙或咬牙sitting at a computer or over a phone with your neck strained forward or tilted up坐姿头颈前伸或后仰姿势使用电脑或手机suddenly jerking your neck during exercise运动过程中突然猛击脖子

Heart attack 心脏病发作

While sudden pain in the chest or arms may be a sign of a heart attack,pain and numbness in the neck, back, or jaw are also symptoms.

胸部或手臂突然的疼痛可能是心脏病的体征。颈部，背部，下巴的疼痛和麻木也同样可能是其体征。

MEDICAL EMERGENCY 医疗紧急事件

Call 911 or go to the nearest emergency room if you feel sudden pain in the neck, back, or jaw that comes on without trauma.

如果你突然感到颈部背部或者下巴疼痛，但没有创伤，立即拨打120或者去最近的急诊室。

Stable angina 稳定性心绞痛

Pain in the shoulders, neck, back, or jaw can also be a symptom of stableangina. It occurs when the heart isn’t getting enough oxygen due to a narrowing of the coronary arteries.

肩部，颈部，背部，或者下巴疼痛也可成为稳定性心绞痛的症状。它发生在冠状动脉狭窄导致的心脏摄氧不足。

There’s usually pain in the center of the chest, which can spread to the left arm, shoulders, neck, back, and jaw.

通常是胸中部疼痛，可放射到左臂，肩膀，颈部，后背和下巴。

It should be diagnosed and treated promptly.

这需要及时诊断和治疗。

Stroke or cervical artery dissection中风或颈动脉夹层

Neck pain can be a symptom of a serious type of stroke called cervical artery dissection. This condition is rare but it’s one of the most common causes of stroke in people under 50.

颈部疼痛可以是一种颈动脉夹层的严重类型的中风的症状。这种状况很少见，却是50岁以下中风最常见的原因之一。

Symptoms of a stroke include:中风的症状包括：

drooping of the face 脸部下垂arm numbness of weakness 上臂麻木无力difficulty speaking or slurred speech 说话困难或言语不清vision trouble 视觉障碍difficulty walking 行走困难

MEDICAL EMERGENCY医疗紧急事件

If you believe you or someone else may be having a stroke, call 911 or goto the nearest emergency room.

如果你觉得你自己或其他人可能中风了，立即拨打120或者去最近的急诊室。

Broken collarbone (clavicle)锁骨骨折

The collarbone (clavicle) is the slightly curved bone at the top of your chest that runs from your shoulder blades to your rib cage.

锁骨是你胸部顶端那根轻微弯曲的骨头，连接你的肩胛骨和你的肋骨胸廓。

Clavicle fractures often happen when you fall on your out stretched arm.

以手臂外展姿势着地摔倒时易发生锁骨骨折。

Signs of a broken clavicle include:

锁骨骨折症状包括：

intense pain 剧烈疼痛an inability to lift your arm 不能上举上臂a sagging shoulder 肩部下垂bruising, swelling, and tenderness 淤青，肿胀，压痛

Broken shoulder blade (scapula)肩胛骨骨折

The shoulder blade (scapula) is the large, triangular bone that connects your upper arm to the collarbone.

肩胛骨是一块大的三角形的骨头，连接你的上肢到锁骨上。

Scapula fractures can happen in high-impact injuries such as motor cycle or motor vehicle collisions.

肩胛骨骨折可发生在高冲击损伤，例如摩托车或机动车车祸。

Symptoms include intense pain when you move your arm and swelling at the back of your shoulder.

症状包括移动肩膀时的剧烈疼痛，以及肩后部肿胀。

Frozen shoulder (adhesive capsulitis) 冻结肩（粘连性关节囊炎）

Frozen shoulder is a condition where it becomes increasingly difficult and painful to move your shoulder. People between 40 and 60 years old and people with diabetes are at greatest risk.

冻结肩是一种肩部活动变得越来越困难而且疼痛的状态。40到60岁以及患有糖尿病的人群患病的风险最大。

The cause is not known.病因未知。

The main symptom of frozen shoulder is a dull or aching pain usually located over the outer shoulder and sometimes the upper arm.

冻结肩的主要症状是通常位于肩部外侧以及有时累及上臂的钝痛和酸痛。

Shoulder tendinitis or bursitis 肩部肌腱炎或滑囊炎

Tendons are strong fibers that attach muscles to your bone. Bursa are fluid-filled sacs that prevent friction at joints.

肌腱是将肌肉连接到骨骼上的强壮纤维。粘液囊是防止关节摩擦的充满液体的囊。

Inflammation of the tendons (tendinitis) and the bursa (bursitis) are common causes of shoulder pain, but pain can occur anywhere that inflammation occurs.

肌腱炎症(肌腱炎)和粘液囊炎(粘液囊炎)是肩部疼痛的常见原因，但疼痛可以发生在任何发炎的地方。

The tendons and bursa around your rotator cuff are especially prone to inflammation that causes pain and stiffness around your shoulder.

肩袖周围的肌腱和粘液囊特别容易发炎，导致肩膀周围的疼痛和僵硬。

Shoulder separation肩锁关节分离

Shoulder separation is an injury to the joint where the collarbone meets the highest point (acromion) of your shoulder blade. The joint is called the acromioclavicular (AC) joint.

肩锁关节分离是指锁骨和肩胛骨最高点(肩峰)关节处的损伤。这个关节叫做肩锁关节。

Injury to the AC joint commonly happens when you fall directly on your shoulder. Severity can range from a minor sprain to a complete separation that shows a large bump or bulge above the shoulder.

肩锁关节损伤通常发生于肩部直接着地的跌倒中。严重程度可由轻微的扭伤到完全的分离，在肩上部出现大包块或隆起。

Pain can occur in the surrounding areas.

损伤周围区域也可出现疼痛。

Shoulder and neck referred pain 肩颈部牵涉痛

Because of the close connection of the nerves serving them, shoulder and neck pain are often mistaken for one another.

由于肩部和颈部的支配神经联系紧密，它们的疼痛常难以区分彼此。

You may feel a pain in the shoulder that’s actually coming from your neck, and vice versa. This is called referred pain.

你可能感觉到肩部疼痛，但其实疼痛来自于你的颈部，反之亦然。这被称为牵涉痛。

Some of the symptoms of referred pain from your neck include:

颈部牵涉痛的症状包括：

stabbing, burning, or electric-like tingling pain刺痛，灼痛，电击样刺痛pain that radiates to your shoulder blade, elbow, and hand放射至肩胛骨，肘部，以及手部的疼痛pain that radiates down your arm when you twist your neck扭动脖子向下放射至上臂的疼痛pain that’s relieved when you support your neck颈部制动后疼痛减轻

Gallstones or enlarged gallbladder 胆结石或胆囊扩张

Pain in your right shoulder can be a sign of a gallstone blocking a duct in your gallbladder. You may also feel pain in your back between your shoulder blades. The pain may be sudden and sharp.

右肩部疼痛可能是胆囊内结石堵塞胆道的体征。你也可能感到后背肩胛骨之间疼痛。疼痛可为突发或锐痛。

You may or may not feel the more common symptoms of gallstones or gallbladder inflammation. These are:

你可能有或无胆囊结石和胆囊炎的常见症状。包括：

sudden pain in your upper right abdomen右上腹部突然的疼痛pain in the center of your abdomen, below your breast bone腹部中间胸骨下疼痛nausea or vomiting恶心呕吐

Cancer 癌症

In some cases persistent neck pain can be a symptom of head or neck cancer.

在一些病例中，持续性的颈部疼痛可以是头部和颈部癌症的症状。

The most common causes of head and neck cancer are excessive use of alcohol and tobacco. These account for around 75 percent of cases[1].

头颈部癌症最常见的原因是过度饮酒和吸烟。这些占所有病例的75%[1]。

Referred pain in the shoulder can also be a symptom of lung cancer.

肩部牵涉痛也可能是肺癌的症状。

Pain on one side of the neck and shoulder pain一侧肩颈痛

Pain often occurs on one side of the neck. This is usually due to strains or sprains that have occurred on that side, or due to a bad sleeping position.

疼痛通常发生在一侧颈部。这通常是由于那一侧拉伤或扭伤，或不好的睡觉姿势造成的。

Right-handed people may be more likely strain their right neck or shoulder.

右利手的人更可能发生右侧颈部和肩膀的拉伤。

Pain specifically in the right shoulder can be a sign of gallstones or an inflamed gallbladder.

特别是右侧肩部的疼痛可能是胆囊结石和胆囊炎症的体征。

Neck and shoulder pain with headache肩颈痛伴头痛

Muscle tension in the neck is a very common cause of tension headaches.

颈部肌肉紧张通常是是紧张性头痛的原因。

This is a type of referred pain known as cervicogenic headache.

这是一种被称为颈源性头痛的牵涉痛。

Cervicogenic headaches may feel similar to migraine. Symptoms include:

颈源性头痛的感觉可能与偏头痛相似。症状包括：

· pain on one side of your head or face

· 一侧头部或脸部的疼痛

· stiff neck and headache after certain neck movements

· 特定颈部运动后会出现颈部僵硬和头痛

· pain around your eyes

· 眼部周围疼痛

Treating neck and shoulder pain at home肩颈痛居家治疗

If your neck and shoulder pain is mild, you can help relieve the pain with home remedies. For more severe symptoms, see a doctor.

如果你的肩颈痛很轻微，你可以通过居家治疗来帮助缓解疼痛。如果出现更严重的症状，就要去看医生了。

Try some of the following tips and prevention methods at home:

在家中尝试一些以下技巧和预防方法

Take a break from sports or other activities that may aggravate the area.停止运动或其他能加重该区域疼痛的运动。Use an ice pack on the area for the first three days after your pain starts. Wrap the ice pack in a towel and use it for up to 20 minutes, 5 times a day. This will help reduce swelling.疼痛开始后，前三天该区域冰袋冷敷。将冰袋包裹在毛巾内，一次使用20分钟，一天五次。有助于缓解肿胀。Apply heat using a heating pad or warm compress.三天后用加热垫或其他方式热敷。Take OTC pain relievers.使用非处方止痛药。Wear a pain-relieving shoulder wrap to reduce swelling and pain. 穿戴减痛肩带来缓解肿胀和疼痛。Gently massage the neck and shoulder area.轻轻按摩颈部和肩部。Use an OTC pain-relieving topical cream. .使用非处方局部止痛膏。

Neck and shoulder pain exercises肩颈痛锻炼

Try these stretches and exercises to relieve neck and shoulder pain. These are gentle movements and stretches for stiffness.

试试这些拉伸和锻炼来缓解肩颈痛。这是一些应对僵硬的轻微运动和拉伸。

If your pain is more severe, or increases with the exercises, stop them and see adoctor.

如果你的疼痛更加严重，或者疼痛随着运动加剧，停止运动去看医生。

A doctor may also refer you to a physical therapist who can work on your soft tissue and muscles to ease the pain. The therapist can give you a home exercise routine tailored to your needs. This will help strengthen your neck and shoulders to prevent a future injury.

医生也可能会给你推荐物理治疗师，他们能通过作用于你的软组织和肌肉来缓解疼痛。治疗师能根据你的需要为你量身定制一套家庭训练计划。这有助于加强你颈部和肩部的力量，来预防未来的伤害。

Neck stretches 颈部拉伸

Perform the following stretches as three or four circuits at a time:

每次做三到四次的以下的伸展运动。

Sit in a relaxed position.

放松舒适坐姿

Tilt your head forward touching your chin to your chest, and hold that position for 5 to 10 seconds.

头部向前倾斜，把你的下巴顶在胸上，保持这个姿势5-10秒。

Slowly tilt your head straight back, looking up at the ceiling. Hold it for 5 to 10 seconds.

缓慢的把头部向后仰，看着天花板，保持5-10秒。

Tilt your head to the right side, as though you’re aiming your ear to your shoulder. Keep your shoulder relaxed and hold the position for 5 to 10 seconds.

头部向右倾斜，就好像你要把你的耳朵抵到肩膀上。保持肩部放松，保持5-10秒。

Repeat the motion on the left side.

向左侧重复这个动作。

Rotate your head gently to the right, as though you’re looking over your shoulder. Hold your head there for 5 to 10 seconds.

轻轻地把你的头转到右侧，就好像你要看到你的肩上。保持这个姿势5-10秒。

Repeat the motion on the opposite side.

反方向重复这个动作。

Levator scapula stretch 肩胛提肌拉伸

The levator scapula muscle is located at the side and back of your neck, on each side. It lifts up the scapula bone that connects your upper arm and collarbone.

肩胛提肌位于每侧颈部的侧后方。它提起连接上臂和锁骨的肩胛骨。

To stretch: 拉伸方法：

Stand with your side facing a wall and bend your arm up at the elbow, forming a right angle.

侧着墙站立，肘部弯曲手臂，形成一个直角。

Turn your head to the opposite side and bend your head until you feel a gentle stretch in your neck and back. Hold for 5 to 10 seconds.

把头转到另一边，低下头，直到你感到颈部和背部有轻微的拉伸。保持5-10秒。

Repeat with the other side.

另一边也做同样的动作。

Shoulder stretch 肩部拉伸

Stand in a doorway, with both arms bent at the elbow at a right angle and your hands on the door frame.

站在门口，双臂弯曲成直角，手放在门框上。

Lean forward until you feel a gentle stretch under your collarbone.

身体前倾，直到你感到锁骨下面有轻微的拉伸。

Hold for 5 to 10 seconds.

保持5-10秒。

Treating neck and shoulder pain治疗肩颈痛

Treatment of neck and shoulder pain depends on the underlying cause.

颈肩疼痛的治疗取决于潜在的病因。

Heart attack, stroke, and other serious conditions often include emergency treatment. For most other situations, home remedies, physical therapy, and massage will bring improvement.

心脏病发作、中风和其他严重情况通常需要紧急治疗。对于其他大多数情况，居家治疗，物理治疗和按摩便会改善症状。

Some of the more serious situations that may require surgical treatment include:

一些更严重的可能需要手术治的情况疗，包括:

Fractures骨折

Arm slings to keep your arm and shoulder in position while the injury heals are the first line of treatment in the case of fractures of the shoulder blade or collarbone.

在肩胛骨或锁骨骨折的病例中，保持手臂和肩部在原位的手臂吊带固定是在伤口治愈过程中的首要治疗方法。

If surgery is required, the basic procedure is to put the broken ends of the bone back together and fix them in place to prevent them from moving as they heal.

如果需要手术的话，最基本的程序就是把骨折断端复位并固定，防止它们在愈合的过程中移位。

This can involve insertion of plates and screws under anesthesia.

这包括在麻醉下使用钢板和螺钉。

Rotator cuff tear肩袖撕裂

Non surgical treatments are effective for about 80 percent of people with rotator cuff tears.

非手术治疗对大约80%的肩袖撕裂患者有效。

If you have significant weakness in your shoulder and your symptoms have lasted 6 to 12 months, your doctor may suggest surgery.

如果你的肩部有明显的无力感，并且你的症状持续6到12个月，你的医生可能会建议手术。

Surgery for a torn rotator cuff usually involves reattaching the torn tendons to your upper arm bone.

肩袖撕裂的手术通常包括将撕裂的肌腱重新固定到肱骨上。

When to see a doctor何时去看医生

Seea doctor if:

如果出现以下情况，请去看医生：

your range of motion is limited你的活动范围受限you’re in significant pain你非常痛苦you believe you’re having a medical emergency你认为自己有医疗紧急情况

You could have a muscle or tendon tear, or something more serious that need simmediate treatment.

你可能是肌肉或肌腱撕裂，或者更严重的需要立即治疗的疾病。

You should also see a doctor if the pain persists, worsens, or returns aftergetting better.

如果疼痛持续、恶化或好转后复发，你也应该去看医生。

Diagnosing neck and shoulder pain诊断肩颈痛

A doctor will physically examine you and take a medical history. They’ll want to know when your pain started and what symptoms you have.

医生会给你做身体检查并记录病史。他们会想知道你什么时候开始疼痛，有什么症状。

The examination may include an arm squeeze test[2] to determine the origin of the pain.

检查可包括上臂挤压测试[2]，以确定疼痛的来源。

They can also test your range of motion, by asking you to move your arms, shoulders, and neck. The doctor may then order additional tests to diagnose the issue.

他们还可以通过要求你活动胳膊、肩部和颈部来测试你的活动范围。然后医生可能会要求进行额外的检查来诊断疾病。

Other tests may include:其他检查包括：

blood tests 验血X-rays X光CT and MRI scans CT和磁共振扫描electromyography (EMG), which uses electrodes to measure the electrical activity of your muscle tissue肌电图(EMG)，它使用电极来测量你的肌肉组织电活动

The doctor may also order a spinal tap (lumbarpuncture), if they suspect an infection.

如果医生怀疑有感染，也可以进行腰椎穿刺。

Preventing neck and shoulder pain预防肩颈痛

You can help prevent neck and shoulder pain by sitting and walking with correct posture, and changing your daily movements to avoid stress on your neck or shoulders.

你可以通过正确的坐姿和行走姿势来帮助预防颈部和肩部疼痛，并改变你每天的动作来避免颈部和肩部的压力。

Practice good posture 保持正确的姿势

To check for good posture:

检查姿势是否正确;

Stand with your back against the wall. Align your shoulders, hips, and heels against the wall.背靠着墙站着。让你的肩膀、臀部和脚跟靠墙成一条线。Move your palms against the wall as high as you can and then down.贴墙尽可能高的向上移动手掌，然后下移。Repeat 10 times, and then walk forward.重复10次，然后向前走。

This should help you stand and sit straight.

这可以帮助你坐直和站直。

Stretch and exercise 拉伸和锻炼

Create a stretching routine that relaxes your neck, shoulders, and back. Use the exercises mentioned above or ask your doctor. They may have printouts to share with you.

做一个拉伸运动来放松你的颈部、肩部和后背。做一些上面提到的练习或者询问你的医生。他们可能会和你分享打印出的资料。

It’s important to have good form when you exercise, so that you don’t pull or strain a muscle, tendon, or ligament.

锻炼时保持良好的姿势很重要，这样你就不会拉伤肌肉、肌腱或韧带。

Move around 四处走动

If you sit all day, be sure to get up every 30 minutes and walk around.

如果你整天坐着，一定要每30分钟站起来走走。

Workplace changes 改变工作场所

Repetitive activities can put stress on your neck and shoulders. Sometimes these activities aren’t avoidable, so seek help to minimize the stress.

重复的活动会给你的颈部和肩部带来压力。有时这些活动是不可避免的，所以寻求帮助来减少压力。

Follow workplace ergonomic tips to break out of bad habits:

遵循工作场所人体工程学的小贴士来改掉坏习惯:

If you’re on the phone a lot, get a headset. Don’t use your neck and shoulders to support the phone.如果你经常打电话，那就戴上耳机。不要用你的脖子和肩膀来夹持手机。Sit in a chair that supports you properly.坐在能够正确支撑自己的椅子上。Take frequent breaks.经常休息

Takeaway要点

Neck and shoulder pain is usually the result of strains and sprains from overexertion or bad posture.

颈部和肩部疼痛通常是过度劳累或不良姿势造成的拉伤和扭伤。

Sometimes this pain will go away on its own. Stretching and strengthening exercises can also treat the pain.

有时这种疼痛会自己消失。拉伸和加强锻炼也可以治疗疼痛。

Sometimes neck and shoulder pain is due to a fracture in the bones of your shoulder. The severity of the pain will usually alert you that you need to seek medical help.

有时，颈肩疼痛是由于肩部骨折所致。疼痛的严重程度通常会提醒你需要寻求医疗帮助。

In very rare cases, it can be referred pain from causes such as gallstones or cancer.

在非常少见的情况下，它可以是由胆结石或癌症等原因引起的牵涉痛。

Two emergency conditions — heart attack and stroke — can also cause sudden neck and shoulder pain. These need to be treated immediately.

心脏病发作和中风这两种紧急情况也会导致突然的颈肩疼痛。这些需要立即治疗。

参考文献:

1. Head and Neck Cancers. https://www.cancer.gov/types/head-and-neck/head-neck-fact-sheet

2. S. Gumina, Stefano Carbone, P.Albino, M. Gurzi, and F. Postacchini. Arm Squeeze Test: a new clinical test todistinguish neck from shoulder pain. Eur Spine J. 2013 Jul; 22(7): 1558–1563.

翻译: 韩俐莹，空军军医大学2015级临床医学系学员

审校: 马真胜，空军军医大学西京医院骨科。