Lower neck pain may be a symptom of traumatic whiplash, muscle strain or poor posture. Causes range from poor ergonomics to automobile and sports injuries. Injury to the lower neck involves the upper trapezius muscles and the adjacent scalene muscles, on one or both sides of the body. Head, chest, arm and shoulder pain may result, and patients should seek doctor care for severe pain. Those with moderate cases, however, can find pain relief in self-care and avoidance techniques that will also aid in rehabilitation.
Take Anti-Inflammatory Drugs
When neck tissue is stretched or torn, the body responds with inflammation. The Mayo Clinic notes many nonprescription medications that can address inflammation and pain relief, including ibuprofen, aspirin and naproxen.
Apply Ice And Heat
Acute muscle injuries produce immediate neck and shoulder pain, while aches from long-term strains and the symptoms of whiplash can recur. Patients with any of these conditions can gain pain relief from cold and hot therapy, although ice alone is best for the first 48 hours of inflammation.
The American Physical Therapy Association, APTA, recommends 20-minute sessions spaced 40 minutes apart when neck pain is a problem. A reusable gel pack offers cold or hot therapy that can be applied directly to the skin.
Practice Good Posture
Patients should support the neck when sleeping with a pillow that allows the head to rest even with, not above or below, shoulders and spine, according to the Cleveland Clinic. A pillow placed beneath the knees will prevent neck and shoulder pain by correctly aligning the spine when lying on the back. The Mayo Clinic discourages putting stress on the neck by sleeping on the stomach.
Take Rest Breaks
With the initial onset of neck pain, patients should rest and refrain from normal activity. This promotes pain relief as well as healing. As daily activities resume, the Mayo Clinic notes that taking periodic rest breaks to lie down relieves the neck and shoulders and helps to prevent a return of inflammation.
Avoid Sports And Lifting
For all neck pain and strains, the University of Maryland Medical Center recommends an avoidance of heavy exercise for about six weeks after injury. Sports or activities that require twisting of the upper body or any heavy lifting or straining may re-injure the lower neck area.
Return to Activity Gradually
The APTA encourages a resumption of exercise that will help to restore the range of motion in the lower neck. Head half-rolls, in which the head is gently rolled from side to side, can ease neck stiffness. To eliminate shoulder pain, both shoulders can be simultaneously rolled in a circular motion, first forward and then backward.
