The majority of neck injuries involve overworked muscles or tendons that may stretch or tear. This can happen during exertion or by using an improper or stressful posture over time, such as when serving in tennis or leaning forward to look at a computer screen. Even sleeping positions or worn-out bedding may be responsible for neck pain. Individuals can provide self-care home remedies to relieve pain, inflammation and stiffness. Sudden fractures or growing neck pain that becomes sharp or causes numbness should be attended to by a physician.
Contain the Pain
Placing stress on the weakened area can increase pain and involve the neck's cervical nerves, discs or vertebrae, requiring more specialized care. Home remedies should begin by limiting injuries to the existing neck pain. The Mayo Clinic prescribes rest to prevent additional neck damage.
Rest can also relieve pain instantly, so patients should lie down periodically throughout the day to take weight off the neck. Replace sagging mattresses or pillows. Adding extra bed pillows is not advised, according to the American Physical Therapy Association. A pillow should support the neck's natural curve, with the head held neither above nor below the shoulders.
Decrease the Pain
To curtail neck pain and inflammation, the Mayo Clinic suggests using over-the-counter medications such as ibuprofen, aspirin, naproxen sodium or acetaminophen. Taking these home remedies as directed for at least two days will aid in suppressing the initial inflammation after a neck injury.
The Mayo Clinic also lists temperature therapy among effective home remedies. Cold compresses applied for 20 minutes at a time may be the most direct way to relieve pain soon after an injury. When inflammation subsides, cold may be alternated with heat, to ease soreness and stiffness.
Promote Neck Mobility
When the neck begins to heal, patients may hurry back to work or play too soon. Gradually putting the neck muscles back to work will relieve pain that lingers and restore the neck's range of motion. Daily rest breaks will still be important to avoid overwork and relapses.
Increasing circulation and flexibility can prepare the muscles for work. The American Physical Therapy Association notes that gentle massage may be an appropriate treatment. Range-of-motion stretches followed by low-impact aerobic exercises are also proposed as rehabilitation.
Patients can start with head half-rolls, in which the neck muscles are stretched by rolling the head slowly from side to side. When range of motion improves, swimming, walking or stationary bike exercise can gently strengthen an injured neck.
