When it comes to aches and pains, the neck-shoulder connection is something almost all of us will run into at some point. Shoulder pain is one of the most common muscle and joint-related complaints that people seek care for — and if you’re like many, neck tension is second on the list.
It’s true that shoulders often feel sore for their own reasons (like everyday strain or an intense push day at the gym), but your neck muscles can also affect how your shoulders move and feel. Below, learn how tight neck muscles can contribute to shoulder pain, plus remedies that can help ease both.
The Neck-Shoulder Pain Connection
Because your neck and shoulder muscles work together to support your upper body, they require a balance of strength and mobility to keep you moving comfortably.
When things are working well, they both help to align your posture, encourage healthy body mechanics, and reduce the strain of gravity on your joints. But when tension builds up in the neck, it can spill into the shoulders — and vice versa. One 2024 article notes that between 20% and 50% of all people have neck or shoulder pain, and 10% of these people experience both at the same time.
The reasons for this link can look different for everyone, but here are a few factors that may play a role:
Neck Trigger Points
Muscle knots often affect the upper body, with the back of the neck being a common place for them to show up. These small, painful bands of tissue develop when a muscle is under repeated stress — even if you’re not doing anything that feels particularly hard on your neck. In many cases, seemingly harmless habits like poor posture or tech neck can create enough tension for them to form.
Neck trigger points can feel painful by themselves, but they can also affect your shoulders by:
- Restricting neck mobility, forcing your shoulders to compensate when reaching or lifting
- Affecting scapula (shoulder blade) positioning
- Irritating nerve pathways that run down to your shoulders
Postural Issues
When it comes to neck and shoulder health, poor posture is one of the most common causes of tight muscles (and pain) in both areas. In fact, a recent 2026 study found that forward posture while using electronic devices was correlated with a higher risk of pain around the shoulder blades.
While more research is needed to understand this connection, forward posture is known to cause rounded shoulders and tightness in the back-of-neck muscles. Over time, it can also weaken the middle back, altering the way your shoulders move and making them more prone to strain.
Stress and Anxiety
Have you noticed that your shoulders and neck tend to tense up under stress or anxiety? You’re certainly not alone. When the body senses a threat, its natural fight-or-flight response sends chemical signals that tense up muscles in preparation for danger.
This response was helpful in short bursts during hunter-gatherer times. But today, it’s common to carry low-level anxiety frequently — creating a tension feedback loop that often makes your shoulders and neck feel chronically sore or tight.
Health Conditions
Certain health conditions can cause inflammation, alter your body mechanics, or affect your nerves, often resulting in neck and shoulder pain. While some of these start in the neck, there are also many cases where a shoulder injury or shoulder-specific condition is the root cause of symptoms. Neck and shoulder conditions to be aware of include:
- Degenerative disc diseases, facet joint dysfunction, or other conditions affecting the cervical spine
- Shoulder-specific injuries, like rotator cuff tears, shoulder impingement, bursitis, or arthritis
- A pinched nerve in the neck (often comes with tingling, numbness, or other nerve-related symptoms that may affect the shoulders)
- Myofascial pain syndrome
- Inflammatory conditions, such as rheumatoid arthritis
When To See a Doctor About Neck or Shoulder Pain
It’s always important to see a doctor any time you have persistent pain that isn’t getting better with rest or self-care. Beyond that, be sure to see a healthcare provider right away if you notice any of these symptoms, such as (but not limited to) nerve symptoms traveling down one arm, fever, chest pain, neck instability, or severe pain after an injury.
Signs Your Neck Is Affecting Your Shoulders
So, how can you know if tight neck muscles are the real culprit behind your shoulder pain? It’s true that neck tension can throw off your upper body and worsen shoulder issues that may already exist on their own. And if your shoulder hurts when you move your arm, there’s a good chance the issue is coming from your shoulder.
But if you want to know whether neck tension (or other neck issues) are at the root of your shoulder pain, here are a few signs to look for:
- Your pain is closer to your shoulder blade(s) than the outer part of the shoulder. Specific neck muscles connect down to this area, making it more likely to be affected than the outer shoulder joint.
- Your discomfort is more noticeable when you tilt your neck forward, backward, or side to side.
- You notice any tingling, numbness, or nerve-related symptoms that seem to travel from the neck. These signs point to the fact that something more is going on than simple tightness — and in this case, it’s key to check with your doctor to rule out anything serious.
For a more comprehensive look at how the neck can affect shoulder pain (and how to tell the difference), this physical therapist-created resource can help.
Neck Muscles That Influence Shoulder Pain
Neck tension, forward head posture, and slouching can all take a toll on your shoulders. But when it comes to specific neck muscles that can influence shoulder pain, these are two worth paying attention to:
Levator Scapulae
The levator scapulae is a small side-of-neck muscle situated just under the trapezius, with a name that literally translates to “lifter of the shoulder blade.”
This little muscle starts at the cervical spine and stretches to the top corner of the shoulder blade. When it’s tense or tight, it can throw off scapular alignment, restrict movement, and cause neck and shoulder pain.
Trapezius
The trapezius muscle (or trap) is a large, diamond-shaped muscle that stretches across your upper back region. The top portion of this muscle covers the back of the neck, with its lower portions extending down to the mid-back.
The traps add stability to your upper body, all while powering everyday movements like shrugging your shoulders, turning your head, and even helping you throw. When the top part of this muscle gets tight, it can often radiate into the shoulder area.
Tips To Ease Neck Tension and Support Your Shoulders
If you’ve determined that neck tightness has been adding to (or causing) shoulder pain, the good news is that there are many remedies that could help. Here are a few options to ease built-up tension, support your posture, and promote healthier neck and shoulder movement:
Stretch for Tension Relief
When you’re dealing with tension, stretches are almost always recommended to help loosen things up — and for good reason. Done properly, stretches offer a gentle way to lengthen and relax your muscles. Plus, they can help stimulate a much-needed boost of blood flow when you’ve been sitting or staying in one position too long.
It’s a good idea to check with a healthcare provider before trying any new movements, especially if you have spinal issues or current injuries. With that in mind, here are two neck stretches to try for tension relief:
Cervical Rotation Stretch
The cervical rotation stretch is a simple movement that helps engage and mobilize several key neck muscles. To try it:
- Sit with comfortable, upright posture, and relax your shoulders.
- Slowly turn your head to one side, as if you’re looking over your shoulder. Continue until you feel a gentle stretch in the side of the neck, and hold for 10-20 seconds.
- Repeat with the other side.
Levator Scapulae Stretch
If you’ve noticed tension or pain near your shoulder blades, this levator scapulae stretch can also be a helpful option:
- On the side you want to stretch, reach your arm over your shoulder. Place your hand on your upper back, so that your elbow is pointing up in the air.
- Next, slightly tilt your chin down and to the side — like you’re looking toward your knee on the opposite side.
- Place your opposite hand on your head, and slowly guide it downward until you feel a gentle stretch in the back side of your neck muscles. Hold for 10-20 seconds.
Strengthen Posture-Supporting Muscles
While stretches can help loosen stubborn, tight neck muscles, strengthening is another key part of the puzzle. By building up specific muscle groups, you can help your body stay better aligned — and in doing so, reduce some of the strain that might’ve led to neck and shoulder tension in the first place.
Because everyone’s body is a little different, your best strengthening routine will depend on your specific tense spots, underactive muscles, and/or imbalances. But in general, focusing on these muscles can often help support shoulder and neck alignment:
- The lower and middle trapezius
- Core (abdominal and lower back muscles)
- Rhomboids (your shoulder blade muscles)
Try Massage Therapy
Massage is another gentle self-care tool that can help ease tense neck muscles at home. It’s a hands-on remedy that involves varying pressure levels and a blend of kneading, gliding, and gentle compressions to break up tension and improve mobility.
While there are many types of massage to try, here are two easy options that can help soothe the neck and shoulders:
Gentle Hands-On Massage
For those times when you need quick relief, this easy self-massage technique helps target and soothe the levator scapulae, trapezius, and other back-of-neck muscles:
- Find a comfortable place to sit, and take a few deep, relaxing breaths. Mindfully let your shoulders fall down and back, releasing the tension in your upper body.
- Gently wrap both hands around the back of your neck.
- Using your palms, lightly compress (or squeeze) up and down the back-of-neck muscles. Repeat for one minute.
- Next, place three fingers at the back corner of one side of your neck. With moderate pressure, massage in circular motions down toward the shoulder, following the trapezius muscle. (Tip: If you find a tense spot or trigger point, feel free to spend a few extra seconds working on it.)
- Repeat with the other side.
- Finish with a few gentle, gliding strokes. Place your fingers on the muscles at the base of your skull, and lightly glide diagonally down and out, repeating down the length of the neck.
Try a Neck Massager
If you don’t always have the energy to give yourself a manual neck massage, the right home tools can help make things easier. The MedMassager Neck Massager is one HSA/FSA-eligible tool that combines dual-direction kneading with optional, gentle heat to encourage blood flow and relax the muscle fibers.
Because it’s hands-free, it can be a helpful option if you have a highly active job, are looking to combat posture-related strain, or just want to give your neck muscles some more TLC at home. To try it:
- Use the hand straps to comfortably fit the massager around your neck muscles.
- Turn it to its gentlest pressure setting. (Optionally, you can switch on the heat if you’d like.)
- Allow your neck muscles to warm up to the massage for one minute.
- Increase the pressure if desired.
- Relax into the massage for 5-10 minutes.
Adjust Your Work and Sleep Setup
If your neck and shoulders still feel tight despite regular stretching and exercise, your workspace and sleep setup may be worth looking into. For people who work at a desk, it can help to keep your screen at (or slightly above) eye level, with your keyboard close enough that you don’t have to reach too far forward to type.
Your pillow matters, too. The wrong height can overextend or “kink” your neck — stressing not just your muscles but the joints and nerves as well. So, be sure to use a pillow that fits the natural curve of your spine, with enough firmness to feel comfortable yet still supportive.
Be Aware of Overuse and Strain
While daily posture is the most common (and often the sneakiest) cause of neck tension and shoulder pain, certain jobs and activities can stack strain on top of it. Some of these include:
- Lifting exercises, especially if using too-heavy weights or improper form
- Manual labor, such as construction or mechanic work
- Hairstyling, dental work, or other jobs that require hours rounded forward
At any rate, it can help to take a mental note of anything that might be stressing your neck and shoulders, and find ways to lighten the load where possible. Simple steps like taking regular breaks, watching your posture, or even a few minutes of midday massage could make a big difference in helping to mitigate overuse pain.
Reduce Stress and Anxiety
Coupled with physical strain, stress and anxiety can also be major contributors to neck and shoulder pain. With that in mind, here are some tips that can help ease stress both in the short-term and over time:
- Get moving more often. Exercise (even something as simple as getting more steps in) can be a good way to boost endorphins and help your body relax.
- Prioritize good sleep to ensure your body gets enough rest and recovery.
- Build in some “me” time to do something you enjoy — whether it’s self-care, getting creative with art or music, or simply enjoying a new TV show.
- Explore mindfulness, deep breathing, or other in-the-moment techniques. Tools like these can help you recenter when stress spikes.
- Connect with the people you love. Life can get busy, but spending time with loved ones and friends is one easy, evidence-backed way to reduce stress and support your mental well-being.
The Takeaway
Your neck and shoulders are closely connected, and tight neck muscles can play a bigger role in shoulder pain than many people realize. Luckily, steps like correcting posture, gentle stretching, and self-massage can often bring some relief — and over the long run, changes like these can support your neck and shoulders in feeling and moving their best.
For more ways to give your muscles regular TLC, the tools from MedMasager can help. Learn more about the MedMassager Neck Massager today, or explore the range of home tools here.
