28/11/2025
Neck, shoulder, and back pain
Not just due to overwork,
but also due to prolonged poor posture, including sleeping position.
Behavior → Physical effects
• Looking down at your phone / sitting in front of a computer all day
→ Constantly having to "support your head" with your neck
→ Neck stiffness → Back of the neck pain → Leading to headaches
• Not using core exercises for support
→ Force is transferred to the neck and shoulders
→ Chronic shoulder and scapular pain
• Shallow breathing
→ Involuntarily tensing your neck when breathing
→ Tightness in your neck, difficulty breathing, and dizziness
• Slouching and rolling your shoulders forward
→ Shoulder muscles need to support your head
→ Stiff shoulders, causing pain when turning your head
• Sleeping on your side with your neck tilted / using a pillow that's too high or too low
→ Neck muscles are stretched all night
→ Waking up with neck, shoulder, and possibly a headache
Muscles that people often blame "The root cause of shoulder pain," but in reality...
🔁 The actual sequence of forces that occur:
1. The head is extended forward → The deep cervical muscles must tense and support.
2. The shoulders are pulled because the core is not supporting the body.
3. The shoulder blades rotate incorrectly → The levator scapulae begin to tense.
4. The trapping system compensates later → The entire system absorbs the force.
5. The resulting "shoulder" pain occurs, even though the real cause is the "neck and core."
