Injury to muscles, ligaments, or tendons in the neck or shoulder can cause mild to serious pain. The cause may be obvious if symptoms start right away, such as after falling or playing sports. But when the pain seems to come out of nowhere, it can be difficult to identify the exact cause.

Taking opioids may not be necessary and can lead you down a dangerous path, according to UK Addiction Treatment Centres. The reason for your neck or back pain could be related to everyday activities. Here are five of the most common culprits with tips on how to manage them.

Sleeping

Sleeping with your neck at an awkward position, whether from falling asleep on the couch or using the wrong pillow, can torque your neck at an odd angle. This can irritate the muscles, making it hard for you to turn your head from side to side, a condition known as torticollis.

While a few days of rest and gentle neck exercises are effective remedies, there are things you can do to prevent this problem from happening in the first place:

• Invest in a good mattress. If your mattress is 10 years or older it could be sagging in the middle, making it unable to support your spine. Consider replacing it with a medium-firm mattress that provides the correct spinal alignment and back support you need to maintain healthy posture.
• Use the right pillow. A pillow that doesn’t provide the right amount of support creates extra stress in the muscles in your neck. The ideal pillow should keep your head aligned so it’s neither too far back or too forward, enabling it to rest squarely between your shoulders.

Doing housework

Household chores—both indoor and outdoor—often involve repetitive movement and overuse that can cause pain in the muscles, nerves and tendons. Things as seemingly harmless as vacuuming, doing laundry and making your bed can involve awkward stretches and heavy lifting that can strain your neck and shoulders. Over time, the twisting, bending and reaching could lead to a variety of issues from minor aches and pains to long-term conditions.

The following tips can help you avoid the neck and shoulder pain caused by household chores:

• Use ergonomically designed equipment (e.g., curved laundry basket)
• Take frequent breaks
• Move with your work (e.g., turn your entire body with the vacuum rather than staying in one place and twisting at the waist; go around the bed instead of stretching across it to smooth sheets)
• Whenever possible, use something to assist you such as a cart
• Move or slide an object close to you before lifting
• Use your legs to lift by pushing the floor away from you

Playing with your kids

Playing with your kids can cause or exacerbate neck or shoulder pain. An afternoon of repeatedly bending down and picking up your child at the playground can cause muscle tension and joint strain that can lead to tightness and pain in your neck and shoulders. And if it’s been a while since you’ve played, shooting hoops with your 10-year-old can have the same consequences.

The following tips can help prepare you for pain-free play:

• Lift your child properly. Stand close to your child before you attempt to lift. Bend at your knees, not at your waist. Squat down, tighten your stomach muscles and lift with your legs.
• Get in shape. Strengthening your core, back and glutes and maintaining a healthy weight will prepare you for a vast range of physical activities, including the rigors of playing with kids.

Slumping over at work

Many of us spend our workdays hunched over computer desks, sitting for extended periods of time and bending our necks to read mobile devices, all of which can wreak havoc with neck and shoulder muscles. Many of these habits are caused by a poorly organized and inadequate workstation.

Proper office ergonomics—including correct chair height, adequate equipment spacing and good desk posture — can help you and your joints stay comfortable at work.

Here are some tips for creating a healthy workspace:

• Choose a chair that supports your spinal curves. Adjust the height of your chair so that your feet rest flat on the floor or on a footrest and your thighs are parallel to the floor. Adjust armrests so your arms gently rest on them with your shoulders relaxed.
• Keep your telephone, stapler or printed materials and any other often-used objects close to your body to minimize reaching. Stand up to reach anything that can't be comfortably reached while sitting.
• Keep your mouse within easy reach on the same surface as your keyboard. While typing or using your mouse, keep your wrists straight, your upper arms close to your body, and your hands at or slightly below the level of your elbows.
• Place your phone on speaker or use a headset instead of cradling it between your head if you need to talk, type or write at the same time.
• Use a footrest if your chair is too high for you to rest your feet flat on the floor.
• Make sure there's enough clearance under your desk for your knees, thighs and feet.
• Place the monitor directly in front of you, about an arm's length away. The top of the screen should be at or slightly below eye level. The monitor should be directly behind your keyboard.

Carrying a shoulder bag

It might be fashionable, but that overstuffed shoulder bag is not doing your neck or shoulders any favors.

When the weight of a bag is on one shoulder, it creates an asymmetric load that can throw your posture off. The muscles in your spine are then forced to compensate for the imbalance which can lead to wear, tear and pain—particularly in the upper back, shoulder area and neck.

The best solution might be to switch to a backpack. In the meantime here are some useful tips on carrying heavy bags without harming your body:

• Alternate shoulders. Every now and then switch your bag from one side of your body to the other. This should save one side from being overworked and prevent damage to your posture.
• Put your heaviest items at the bottom of the bag. This lessens the need to curve the spine and change posture to compensate.
• Keep your bag close to your body to minimize the amount of stress and sway to the muscles of the spine.
• Get in shape. Focus on exercises to strengthen your core stomach and back muscles to give your spine more mobility. Having a strong core makes it less stressful on your body when you do have to lug around a heavy bag.