Neck stiffness can arise all at once, such as neck pain associated with whiplash or sports injuries. Chronic pain and stiffness may develop more slowly and recur in waves that last for several days. Pain relief for any of these conditions can usually be administered at home. Remedies address muscular stress, inflammation and mechanical function, to raise the sufferer’s fitness and comfort levels.
Controlled Activity
First aid for neck pain involves brief rest and gradual return to activity. When pain first flares, the muscles surrounding the neck vertebrae may swell. The Maryland Spine Center suggests resting as much as possible initially, and then slowly resuming regular daily activities after two or three days.
The Maryland Spine Center counsels against sitting for long periods, lifting heavy objects or playing sports for the next two to three weeks of recovery. Short walks will loosen stiff muscles. This remedy is a good ongoing practice for patients with chronic pain.
Pain Relief Medications
Acute neck pain and stiffness, however, may warrant medicinal therapy. For the short term, MayoClinic.com recommends nonprescription pain relief drugs such as ibuprofen, acetaminophen or aspirin.
Temperature Therapy
Temperature therapy is a home remedy that is safe for acute or chronic neck pain over the long term. Reusable gel packs that can be chilled or heated also make easily portable pain relief treatments. MayoClinic.com reports that cold compresses reduce inflammation, while hot compresses relax the muscles to ease stiffness.
Cold packs alone should be applied for 20-minute sessions when swelling is present. When it is not, 20-minute heat therapy can be alternated with cold treatments to address neck stiffness. Cold compresses can be made from bags of ice or frozen peas, but a reusable gel pack kept in the fridge produces a more comfortable temperature. Heat applications can come from hot showers, heating pads or microwaved gel packs.
Rehabilitative Exercise
Neck soreness and stiffness may linger awhile after an injury. Chronic pain flare-ups that cause a sudden drop in activity also create stiff muscles. Gentle exercise can draw the musculoskeletal system out of this pain cycle and hasten recovery.
At-home exercises suggested by the American Physical Therapy Association provide a way to safely return to full activity. A standing exercise that vertically extends the normal standing posture gently stretches the neck and spine. Range-of-motion head and shoulder rolls promote flexibility and relieve neck stiffness.
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