Shoulder or neck pain that localizes in the muscles indicates a muscle strain, as opposed to problems caused by bone fractures or vertebral degeneration. Muscles strains respond well to home treatment, but may take as long as six weeks to heal completely, according to the University of Maryland (UM) Medical Center. To avoid prolonging their discomfort, patients should begin a program of rest, pain relief and therapy as soon as symptoms become noticeable.
Rest
Neck pain, also known as cervical pain, can be brought on by strenuous exercise, heavy lifting, poor sleep posture and other stressful maneuvers. Regardless of the cause, the UM Medical Center recommends immediate rest from normal activity to remove the source of muscle strain.
Patients should rest for at least two days, until any noticeable swelling or throbbing due to inflammation abates. If sleep posture instigated the neck pain, home treatment should include support measures and posture correction at night.
Support
Supportive aids can improve sitting and sleep posture to relieve neck pain and prevent further muscle strain. A soft neck collar can be used to relieve stress. If the head tends to roll forward or backward when sitting, furniture may be causing the problem. The American Chiropractic Association recommends using an ergonomic chair or lumbar cushion that encourages neck and back support.
Home treatment for sleep-induced pain includes proper pillow and mattress support. A medium-firm mattress and special cervical pillow provide optimal support. The Cleveland Clinic counsels patients to sleep on their sides or back rather than the stomach, to minimize vertebrae and muscle strain.
Pain Relief
Patients can reduce pain and swelling by taking non-steroidal, anti-inflammatory drugs as directed. The UM Medical Center suggests acetaminophen or ibuprofen, which can be supplemented with topical hot/cold therapy.
Patients can apply a chilled reusable gel pack for 20 minutes every four hours, for the first two days or until inflammation subsides. Thereafter, applying just heat or alternating first a heated pack and then a chilled one in 20-minute shifts, will provide immediate, temporary pain relief.
Avoidance and Rehabilitation
According to the UM Medical Center, because the neck is vulnerable for as many as six weeks following an injury, rigorous exercise and heavy lifting should be avoided during this time. Home treatment should include a gradual return to range of motion.
Once pain and inflammation ebb, patients can gently stretch the neck muscles by moving the head up and down and from side to side, eventually stretching the ear toward the shoulder as far as is comfortable without pain.
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